Pre Hawaii Training in Texas
Howdy Y’All!
At the end of September I had an opportunity to visit a friend and NRG PT athlete (Nicole) in Lubbock, Texas, where she is at Texas Tech University doing a Masters, also the town which hosts the Buffalo Springs 70.3 race. I did my last long ride prior to Hawaii on flat, windy roads and in canyons, where you ride down first and up second and apparently always into a headwind!! If anyone complains that Ontario is ‘flat’ please go to Lubbock and experience very flat and extremely windy!! Thank you to Nicole, Stephen and Wade for tour guiding me around Lubbock and for drafting off me because I was training for IM Hawaii!!! Thanks again to Nicole for the run routes, bike workouts and outdoor swims in the campus pool; what a treat to swim outside in the sun!!! We had a real ‘American’ weekend as we took in the Texas Tech Varsity Football game; wow that was incredible, the money in sport in the US is quite amazing!! What a great way to finish off training for Hawaii in an equally hot and windy location! Thanks Nik.
Next stop Hawaii for prerace preparation!
Back in March my year of racing looked dismal at best let alone the possibility of racing in Hawaii; something I wasn’t sure I could achieve and if I did would I be able to race there too. When the possibility of racing one Ironman came to light, it was tough to imagine that there could be a 2nd one close behind. But with a successful race at Ironman Canada, racing in Hawaii was on the horizon. With much debate (with my husband and coach), the decision was made that I would take the spot and race again. I worried about my injuries and how they would hold up particularly in the swim at IMH; cautious is how I would be!
IM Hawaii Race Report
“It’s the Fourth Discipline that counts…Nutrition”
Aloha!
Nutrition is everything!! It is your source of fuel, persistence, mental and physical energy in your race neglecting it just makes things even harder!
Race Week
I spent five days out in Waikoloa Beach Resort area 30min out of Kona with NRG PT athlete Darlene. We trained, worked, prepared for Darlene’s wedding (the Wed after race day) and enjoyed the pool deck! Then I moved into town with my mom on the Tue before race day. I enjoyed the best of both worlds, being out in the quiet resort area where training is easily accessible and in town in the ‘hub’ of activity where training is more challenging because of ‘all the people’!!
On the Friday before race day we took our bikes and transition bags to transition on the Pier; it is a neat process for this race. First, in the line on the way into the transition, many ‘triathlon product manufacturers’ count the products that the athletes are racing with, such as bikes, wheels, helmets, tires etc. Some manufacturers even thank their customers with ‘gifts’; Cervelo gave out Kona 2007 t-shirts to each athlete who rides a Cervelo. In transition each athlete is escorted to their bike and bag location then quickly escorted out! The fellow who escorted me was from Lubbock, Texas…small world!!
Time to rest, prepare for Race Day, eat an early dinner and chat with Brandon who unfortunately was home in Toronto
Race Day
I started my day at 3am with breakfast and a few bathroom trips! Well truthfully I first woke up at 12:30am, then fell asleep again and woke at 1:45am and then got up at 3am, a little interrupted but nothing to worry about! I had lots for breakfast in fact the most I have had prior to an Ironman; 1020 calories spread over an 1 hour and 15min. The shuttle picked me up at 4:45am and I got to transition just after 5am, where I met Chantal and she joined me as I was body marked with stamps not pens!! I went to my bike, my transition bags and checked each NRG PT athlete’s tires. I chatted with Nigel, Sylvie and Jeff, our ‘pro’ contingent, wished them well and then found Darlene, Jody and Tim our ‘age group’ gang. I had a gel and water as I waited in the port-o-potty line; than made my way to the entrance into the water, where I found Tim again. We entered the water after the pro’s had started at 6:43am then proceeded to the start line and did a few pick ups.
Swim – 1:13
I had made a decision to start ‘back’ and in as ‘safe’ a location as possible as I was very nervous of the potential contact with my wrist. Unfortunately in the swim in Hawaii ‘everyone’ is fast and there isn’t necessarily a ‘safe’ place as I found out later. I started very slow and mixed in with a lot of people; unfortunately my decision was not the best idea in order to get on my pace I had to swim around a lot of people which was tough to do, so it compromised my swim speed and time and I still got kicked in the mouth and hand twice and had to stop to ‘regroup’ as my hand was uncomfortable. Finally the pier was insight and I got out of the water, under the showers and into the transition tent. I swam a disappointing 1:13 but since my prerace decision was to ‘hang back’ I couldn’t be too upset!
T1 – 3:51
I had a good rinse under the fresh water shower hoses, then grabbed my swim to bike bag and entered the woman’s tent where I put on my shoes, helmet, race belt, glasses and nutrition, then out the door to my bike. I grabbed my bike at the same time as the girl who was 2nd to me at IMC, good to see I had company!! Off and biking!
Bike – 5:44
I felt pretty good, except my heart rate wasn’t being picked up by my watch; I spent the first few minutes on the bike trying to sort it out, with no luck, oh well I would have to rely on my PE and watt numbers. Through town, up and down the Kuakini highway, up the Palani hill and out onto the Queen K highway on the way to Hawi. I almost lost my spare tire; it clearly wasn’t attached as well as when Brandon does it! I had to stop and reattach it, couldn’t afford to leave it, just in case! I was feeling good, I knew I was ‘behind’ and had a lot of catching up to do but this just meant I had to stick to my race plan and hope that I would pass many! One advantage to swimming slow is the chance to ride ‘through’ the field, allowing ‘legal drafting’ and passing; which I took full advantage of. It was a very different ride from the year before; it was its usual Hawaii conditions, hot with lots of wind! Jody did his usual and rode up beside me, said hello and passed on by!! I saw Nigel go by as he headed back to town but no sign of Sylvie or Jeff, did I miss them? Saw Tim after the turn around in Hawi and Darlene too. Brent (Darlene’s fiancé) was cheering and taking pictures in Hawi, great to see someone I knew! I didn’t keep count but I passed quite a few women in my age group, good for me!!
My focus for the ride was my nutrition; my plan was to take in more than I had before and take it in on regular intervals. This was the first ride in a race that I didn’t have any stomach trouble after the swim and on the bike! I was worried it might turn but it didn’t I kept up with my plan and my stomach and body felt great, no low points and lots of energy throughout the ride. I was able to get in everything that I had planned on and started the run well fueled!
T2 – 4:01
I gave my bike to a volunteer, and then ran around the pier into the transition tent, put on my shoes, hat, sunscreen and fuel. As I didn’t have any heart rate data on the bike I really wanted it for the run, so I decided I would stop my watch and restart it hoping to link with my heart rate for the run while in transition, success!
Run – 3:29
I felt awesome out of transition, I ran with a girl (not in my age group) for the first 2 miles, great pace we were running 7:45min/miles very comfortably. My body and feet felt light, airy and cushioned with a new pair of Nike Vomero’s 2+ for IM Hawaii. My goal was to run a sub 3:30 marathon and if possible get myself into a top 5 podium position. I had asked Chantal and Linnea to tell me how many girls in my age group were in front of me and what time to 5th place. This was a hard task for the girls as they had to ‘watch’ every woman; thanks to both for doing a great job and they were able to take pictures too! For most of the race I was 4min from 5th place, moving from 10th to 7th and staying there until I entered the Energy Lab at 16miles at which time I moved into 6th. Just one more that’s all I wanted!! I felt great, nutrition was ‘really on’ and I kept my pace steady and soon moved into 5th, then 4th and eventually into 3rd place, even better!! I saw a girl behind running very well; I just had to keep up my pace to stay ahead of her!! I accomplished my goal and ran a 3:29 marathon a new PB!
Finish – 10:35 (Ironman Hawaii PB)
Coming down the finishing chute was truly amazing, I felt awesome and was delighted with my day, I finished with my arms up and a smile on my face! The energy that fills you as you make your way along Alii drive is so inspiring and uplifting. How can you not smile at the end? Time to find my family, call Brandon and get a massage!!
I would find out later that I was 8seconds from 2nd place!! The other ‘fast’ girl behind me ran into 4th place, still a minute back from me. What an experience I was so excited that I could come from behind and get myself into a podium position, which at first I was happy just to be in 5th and then when 4th and 3rd came around they were just bonuses on the day!! And to know I was so close to 2nd is also amazing!!
What a year I have had; 1 bike crash, 2 surgeries, shortened training, a 1st place at IMC with a PB run and now a 3rd place at the Ironman World Championships in Hawaii and another PB run! I am extremely happy and proud of my accomplishments, the second half of my year has been amazing, suffice to say, I don’t want to go through the first half again!!
The Awards Banquet is on the Sunday the day after the race; where I experienced being up on the podium at Hawaii! I lined up with the women in my age group and congratulated each of them. We received leis and went up on stage to accept our award; an ‘Umeke which is a sacred Hawaiian bowl originally used for holding water, a source of life, more commonly used to hold scared things. To receive such a gift designates honor, accomplishment, fulfillment and completion; the very words to sum up my race and year.
This award is very fitting as the theme for my day was nutrition; water, sports drink and food; all a source of life and energy. With a very well executed plan I accomplished my goals and more. My body post race felt amazing, minimal soreness and still energized; which is a great way to feel after an Ironman and all because of good nutrition before and during the race!
My race report would not be complete without a list of people to thank for their support, advice, encouragement, training companionship, healing hands and sponsorship! So thanks to Brandon, Nigel, Chantal, Senga, Mike, Nicole, Stephen, Josh, Sylvie, Darlene, Brent, Linnea, Christine (Optimum Health Centre), Karla (Dynamic Condititioning Centre), Tim (Bayview Chiropractic Health Centre), Jody, Larissa, Jeff, Joe, David, Sandy, my NRG PT athletes and the other NRG PT athletes, the Endurance Sports Travel Group, Yvonne and Joe, Bill and Scott from Nike and my family and friends. Thank you to all!
Fiona Whitby (Gray)
Associate Coach with NRG Performance Training