Hello! I recently finished the 2018 Ironman Lake Placid (IMLP)! It was my third Ironman with previous finishes at 2012 Ironman Mont Tremblant (IMMT) and 2015 Ironman Boulder. I'd say IMLP was my best result so far (even though it was not my fastest). Let me tell you all about it!
Here is a listing of my previous IM results along with some stats:
2012 IMMT - 44 years old
Swim - 1:26:26, 2:05/100 yards (top 79%)
Bike - 6:16:52, 17.5 mph, 131 average watts (top 54%)
Run - 4:22:06, 9:58 pace (top 40%)
Total - 12:20:29 (top 50% overall, top 59% in age group)
2015 IM Boulder - 47 years old
Swim - 1:37:57, 2:21/100 yards, 1628 place out of 2010 (top 81%)
Bike - 6:34:38, watts unknown (top 66%)
Run - 5:42:17 (top 60%)
Total - 14:14:26 (top 64% overall, top 70% in age group)
2018 IMLP - 50 years old
Swim - 1:18:37, 1:54/100 yards (top 49%)
Bike - 6:42:39, 16.7 mph, 136 average watts (top 37%)
Run - 4:16:11, 9:46 pace (top 17%)
Total - 12:35:22 (top 24% overall, top 17% in age group)
Looking at those results, the bold black parts in particular, a few things stand out:
- IMMT in 2012 was an event where I was pretty much in the middle of the pack the whole race….but there was also a nice progression of success from swim to bike to run
- IM Boulder in 2015 was a day things just fell apart = tough swim, flats on the bike, didn’t stick to race plan, walked half of the run.
- IMLP in 2018…looks like someone had a strong plan and a pretty good overall day. I see my best swim EVER for long-course triathlon, a pretty rough bike on a very hilly course and a badass run on a course with some big hills. I should say that again….badass run. I’m proud of that one:-). That was the result of some HUGE restraint on the bike as a way to set up a stronger run. IMLP was a good Ironman day for me.
Before IMLP was a good day, there was quite a bit of planning Here are the pertinent details of some of the planning and how to day went down.
- Preparation - Prior to the race, I had prepared in a way that attended to almost all of the details of training, gear, nutrition and travel. While I think I've always done a good job with these things, the errors I made in 2015 at Boulder and this spring at Wisconsin 70.3 told me I needed to be more thoughtful leading up to race day. Preparation to remember: electrolyte supplements starting about one week prior,
- Training -Thanks to RCK for his encouragement to use TrainerRoad.com this year for the training plan. As I've mentioned before, I used the mid-volume full triathlon distance plan. It was a good fit that got me to the starting line healthy. IF I sign up for an IM again, I would want to look at the low-volume plan. This might be a good fit for an IM as a 53 year old (2021).
- Health - I was 177 pounds about a week before the race. I suspect that I raced at 180ish. I was maybe 5-7 pounds heavier than I had hoped for, but it was all good.
- Health - I was 177 pounds about a week before the race. I suspect that I raced at 180ish. I was maybe 5-7 pounds heavier than I had hoped for, but it was all good.
- Swim gear - 2013 Zoot full-sleeved Synergy wetsuit, TYR Special-Ops goggles, Garmin 920XT
- Bike gear - 2011 Cervelo P3 Ultegra (i.e. the most winning bike in the history of bikes), Wattie Ink aero tri kit, Giro Aerohead MIPS helmet (thanks Mom <3), Giro shoes with Speedplay aero cleats, Garmin 130 bike computer.
- Run gear - Nike LunarGlide 9, Oakley Radar EV Path sunglasses
- Morning/pre-swim nutrition - Ensure Plus, bagel, almond butter, coffee, Red Bull, Alt Red capsules
- Bike Nutrition - Perpetuem, Maurten, Clif Bars, Gu Roctane, Saltsticks capsules, Alt Red capsules
- Run nutrition - Coke, Gu Roctane, Saltsticks capsules, Alt Red capsules
Race Morning
I had some nerves, but generally speaking I was calm and relaxed. RCK and I arrived together but lost track of each other dropping off bike and run bags and topping off tires with air. This was likely good because he didn't have experience my stress when I arrived at transition to find my rear wheel COMPLETELY FLAT! The first thing that came to my mind was "Shit, this is just like Boulder" where I had all kinds of bike issues that lead to all kinds of struggles that day in 2015. Then I asked myself what the smartest thing to do now would be, and about 7 minutes later I had installed a new tube and had it pumped up. I'm not sure if the other tube - which was latex - had just lost a lot of air over night or what. I am glad I decided to just change it out, and I'm glad that it did the job and that the tire stayed inflated all day long. It was a bit nerve-wracking, but it was all good in the end.
Swim
I was loose, comfortable and relaxed. I was in my own happy world. You can see it in the swim video below and my dancing before getting into the water. Thanks to Zach for the video.
The swim results were great for me. It was easily my fastest IM swim and was a decent pace for me even for shorter races. I guess all those swim yards made a difference.
Bike
Getting on the bike in Lake Placid, I was thinking only one thing: Go easy. Go easy out of transition, go easy on the whole first loop (but especially the last 16 miles of the first loop), and go easy on the second loop. So that is what I did. Easy. All day. And....given the training I had done to prepare for the race, I may have gone too easy. I could have/should have ridden at about 160 watts. I didn't do that, but I did finish the 112 miles fine albeit slower than I had hoped. The most important thing was whether or not I would be able to run strong enough off the bike.
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| Sue, Mom and Edna Mae cheering in the background close to the start of the first bike loop. Thanks! |
Run
I started running and felt pretty rough for the first mile. But after that, things got better. I ran consistently and felt relatively strong for the first three hours of the run. In the fourth hour, I had some intestinal distress even with the Coke and Saltsticks. By mile 23, I was slowing and my stomach was cramping. I wasn't sure what to do. I just didn't want to start walking....that would be the last resort. I wondered if I had taken in enough water over the previous couple miles and decided I had possibly not taken in enough to dissolve the last Saltstick. So I downed a cup of water, and shortly after and my stomach began to settle out shortly after. Good news. From that point (around mile 24) I was able to keep it together.
One of the great moments in the last two miles was having Karl run with me up that horrendous hill leading into town. My love for Karl never ends. Thanks, brother. I don't have a picture of us running together except in my mind.
Another great moment was getting RCK updates from Zach. The first update came around mile 3 of my runwhen Zach shared Ryan, who was at about mile 9 at that time, was running strong in third place in his age group. THAT was exciting. My mind instantly went to thinking that Ryan very well may get a Kona spot. There were several other updates from Zach during the run and, of course, Ryan did get that spot to race in Kona this year. Thanks to Zach for all that excitement!
One of the great moments in the last two miles was having Karl run with me up that horrendous hill leading into town. My love for Karl never ends. Thanks, brother. I don't have a picture of us running together except in my mind.
Another great moment was getting RCK updates from Zach. The first update came around mile 3 of my runwhen Zach shared Ryan, who was at about mile 9 at that time, was running strong in third place in his age group. THAT was exciting. My mind instantly went to thinking that Ryan very well may get a Kona spot. There were several other updates from Zach during the run and, of course, Ryan did get that spot to race in Kona this year. Thanks to Zach for all that excitement!
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| On the 2018 IMLP run course chasing down a competitor around mile 15. Photo credit: R. Simin |
Thank Yous
- Thank you SJCK and RCK. As I said before, you don't get to the start of an Ironman alone. Those who are closest to you see the trials and tribulations of daily training and also get bare the brunt of those ups and downs. You are both amazing!
- Thank you Mom and Sue for making the trip to LP. I LOVED seeing you there and plan to emulate your spunk and adventurous natures in the years to come. You can see their enthusiasm and support in the earlier photo on this post!
- Thank you to Jim and Edna Mae for coming out to LP to see Ryan and me race. So great to see you during the run and bike.
- Thank you to Karl, Rachel, Zach and Mary....what can I say? Awesome, amazing, loved friends.
