Lake Tahoe Ironman 2013 Race Report
We arrived in Tahoe on Thursday;I was able to check into race registration at Squaw Valley, before heading to for the team dinner to meet the team. It was a lovely evening, looking forward to seeing the photos.
Friday we headed down to Kings Beach to check out the swim venue, spectacular setting, I wanted to get in a swim and get a feel for the altitude. The water was so clear, I swam for twenty minutes definitely felt the altitude, I definitely had some concerns. Went to the Four Keys talk which was presented by Coach Rich Strauss, www.endurancenation.us it was a full house, it was a great reminder of how to execute and plan accordingly for this race.
That afternoon I jumped on the bike, this was more to make sure the bike was in working order, I biked towards Truckee, rode 13 miles and climbed about 500 feet, the bike was great and I felt really good. When I got back from the bike I ran for about 25 minutes, I wanted to open the legs, wanted to see how hard I can push before the altitude affected me. I was quite satisfied, and was really looking forward to the race.
Saturday was getting organized day (jump in the box day) control what you can control and the let the other stuff roll away. Big breakfast and lunch, focused on hydrating drinking gatorade and water. The big news was that there was a storm coming in, I had already read that they were expecting snow above 8000 feet. I dropped my bike/run bag in Squaw Valley, and then dropped my bike/swim to bike bag off. I had spent quite a bit of time wondering what clothing that I would need to wear on the bike. It was pouring rain when I dropped off the bike in transition; the lake looked like an angry ocean. I covered the bike up with tarp and double bagged the swim to bike bag. For some reason this was not in a covered tent, I feel this was a huge error by the organizers.
We headed back to the hotel, watched a movie and just to make things a little more interesting it had started to snow; it certainly made me concerned for the next day. We popped out for an early dinner, there was one other person was on the elevator, it was the one and only Mike Reilly, which I felt was a good omen for the race; I said I will see you tomorrow. He was kind enough to let me get a photograph with him, one of my many tri-geeky moments over the weekend. After dinner I did my final mental prep for the morning. I prepped up my race bottles and placed them into the fridge. Got into bed around 9.30pm and I drank a can of Ensure and tried my best to sleep, I did get some sleep.
Race Day I woke up at 3.15 am, drank another can of ensure, 3 boiled eggs two bananas, downed them with some water and Gatorade. I had a moment to myself to think about the day ahead of me, thought about all the people who have helped me get here and all the training that I done to get to this point. I chose to wear my tri-suit underneath my wetsuit and calf compression. We left the room around 4.30 am and headed down to Kings Beach, it was a 20-30 minute drive. There was no traffic and we were able to find a parking space about two blocks from Kings Beach.
I headed over to the body-marking area, it was getting busy, and it was taking a little longer as all the athletes had so many layers of clothing on due to the cold weather. I headed over to the bike ripped off the tarp and a small river of water under my bike appeared. Checked over the bike, all was good, the bike was covered in frost. Pumped the tires, placed all of my drink bottles on the bike and headed over to the North Tahoe building which they had opened. Was able to keep warm and keep my emotions /anxiety in check. Fellow EN members piled in as well.
Swim Time 1.36.02 Rank Division 206 Overall Rank 1566 Gender Rank 1195
The swim took place at Kings Beach @6200 feet; it was a two loop course. It was an epic swim setting, the sun rising, the moon so bright the steam coming off the lake, the snow on the peaks on the mountain. It will be ever imprinted on my memory. It was just so stunning and spectacular. The air temperature was a balmy 35 F and the water temperature was 62 degrees. I had a warm-up swim to get the heart rate up, get the arms moving. The water was shallow for about 100 meters and was super cold, once the water had got to knee length it felt warmer. I jumped out of the water just before the pros started and got in line for the swim start.
I had to kneel down on the beach as my feet were struggling with the frozen beach. I was just following other people’s example, it was quite a site seeing so many persons kneeling, and it was as though we were all praying to the gods for safe passage, I am sure many persons were. I then scored right in front of me was this pair of north face slippers probably size 8, but I squeezed me size 11 feet into them. As this was the new Swim Start Initiative, I chose to be in the 1.31-1.40 wave.
The first three or four waves went, it was our turn, I had eaten one gel and I had a back up stashed in my wetsuit. With the sun rising and the steam coming off the lake it was very difficult to see the yellow buoys. We crossed the starting line at 6.48 am., I took off running and we got to the first red buoy and I started the swim, it was quite chaotic, got kicked in the face by a guy swimming breast stroke, I got pass him and got into a nice rhythm, I was swimming with a group that I thought was heading in the right direction.
Then I heard a paddle boarder you are swimming off course, looked up and I was literally in the middle of the swim course. I sighted a buoy way over to the right and put my head down. I was annoyed with myself, tried staying relaxed, not freaking out, got on with it, kept sighting eventually got to buoy number 4, started drafting keeping the bubbles right in front of me.
Suddenly I had this swimmer just karate chop me right on top of my head, I looked at her and I was like what the fuck. We were both startled to say the least. I focused on my swim stroke, focused on drafting as much as possible. Second lap of the swim was less eventful; I found that I couldn’t push as hard on the swim as I wanted. 1) Swim stroke would go to shit 2) I found that my breathing was challenged. Stayed in my rhythm started looking for footprints below me, the water was so clear and the closer you to got to shore the water got colder. I stopped swimming and started running out of the water, looked at the clock 8.30 am, super stoked, and headed to the wetsuit peeler area.
T1 Transition Time 12.20
This area was just a cluster fuck; I found an empty space and sat down next to the toilets. The tent was full of people, due to the cold it was taking people way too long to change. I really struggled to open my bag due to my fingers being cold from the swim and the rope had frozen from the night before. Due to the rain I doubled bagged my clothing so luckily everything was dry. I slid on my knee and arm warmers, socks, bike jersey, pre-zipped jacket, gloves, sun-glasses, and helmet, bike shoes.
This awesome volunteer helped me get my wetsuit and gear packed up and off I went to get my bike. I also stuffed a tyvek envelope on my chest to help deal with the wind chill when going downhill. I was quite amused and confused that they had a bunch of volunteers offering to lather your face with sunscreen. I had to be super careful getting to the bike as I saw several people fall over due to the cold and wet conditions.
Bike time 7.29 Divison Rank 152 Overal Rank 1094 Gender Rank 898
I ride with a rear hub power meter, my plan was to focus on my watts per kg never going over 2.0, never going over 180 watts, keeping my rpm average around 80-90. My nutrition plan was 450 calories per hour; this was a combination of Carb-Pro and Infinit Powder Mix, 2nd Surge Energy Gels.I was also using Salt-Sticks in my water. I had also been taking several supplements B-12, calcium magnesium, Rhodolia Rosa and Optoygen (helps body adjust to altitude)
I headed out on the bike and Holy Crap my face was freezing, I was laughing even more that they were offering sunscreen. I started focusing on my numbers, focusing on eating and just relaxing on the bike. I got myself acquainted with Dollar Hill; this was 0.7 mile climb which we would do three times. I had to stop a couple of times to go to toilet, due to it being so cold at least I was hydrated. The welcoming sun started to warm things up and I was able to remove my first layer at an aids station. Coming out of Maris Parkway was super technical, you had sweeping right hand turn on to Brockway Summit this was a 2.2 mile climb with an 8-15 % incline which we had to climb twice, my average speed going up this hill was 4.75 miles per hour, and I was very focused on staying within my numbers.
It was bit of shock to be honest to see this hill; I stuck with my mantra of being patient. It was difficult to keep the wattage numbers down as I dragged myself up this hill. I could see my average watts creeping up and that was definitely concerning me. I did not want to be that guy on the run talking about how good of a bike I had as I walked the marathon.
The welcoming sight of reaching the crest and flying down hill was appreciated I went from 4 mph to 40 mph in a flash. As I started the second loop I flew pass the road to Squaw Valley around mile 60, I got to see Donna, so that was cool. I was doing my best to take advantage of the free speed here as this section was downhill most of the way to Truckee with a few rollers.
I was working on flattening the course as much as possible. I did remember telling myself to don’t over do it as you have another lap. I was able to be quite consistent on the bike. On the second lap my neck was beginning to get quite sore. I did not cramp up on the bike and I felt tired but not to fatigue. There was a headwind on the way back to Squaw as I headed up Dollar Hill for the third time, it just reminded of being back on Nantucket where wind is a constant companion.
I was done with this hill, as I crested that hill my computer was 8000 feet gained. My minds eye was now on to the run and I was preparing myself nutritionally, I was more than ready to get off the bike. The bike dismount area backdrop is just stunning, the mountains in the background. I happily gave my bike away to those awesome volunteers.
Here are my bike splits
4.2 mi 4.2 mi 14:13 2:02:32 17.73 mi/h
25.5 mi 21.3 mi 1:06:39 3:09:11 19.17 mi/h
41.1 mi 15.6 mi 1:16:25 4:25:36 12.25 mi/h
43.3 mi 2.2 mi 28:17 4:53:53 4 .67 mi/h
50.8 mi 7.5 mi 19:39 5:13:32 22.90 mi/h
72 mi 21.2 mi 1:08:17 6:21:49 18.63 mi/h
87.6 mi 15.6 mi 1:17:46 7:39:35 12.04 mi/h
89.8 mi 2.2 mi 30:13 8:09:48 4.37 mi/h
97.2 mi 7.4 mi 18:32 8:28:20 23.96 mi/h
112 mi 14.8 mi 49:10 9:17:30 18.06 mi/h
Total 112 mi 7:29:11 9:17:30 14.96 mi/h
T2 Transition Time 5.26
Got my bag real quick I got to sit down without moving and it felt f------good. Everybody had that glazed over look of riding 112 miles and coming to the realization that we had a marathon to run. I felt that I executed my race plans adequately on the bike, but you just never know. I quickly removed my cycling top, leg warmers, bike shoes, gloves and helmet. Rolled down my arm warmers, switched to a new top, bright orange hat, running shoes and placed my runner’s belt which had several energy gels attached to it. I decided not to run with a fuel belt best choice I made and ran with a bottle in my hand which had some salt sticks in there. Filled up my bottle, popped into the toilet and off I went for a run.
Run 4.27.06 Division Rank 99 Overal Rank 746 Gender Rank 625
I came out of transition and ran through the village of Squaw I heard my name and there was Donna, got to spend a little time with her. Time to focus on this run, my plan was to walk 30 seconds at each aid station and this is where I would refuel. I felt really good on the run, I was listening to all the advice to be patient, and I am renowned for running out of the gates and then struggling at the end.
The run course was a bike path with runners going both directions, you took a right turn towards the Resort at Squaw Creek. The scenery again was just spectacular; you then headed downhill out of Squaw Valley for the first real hill on the course. The majority of the run was run beside the Truckee River. I was on the lookout for any wild animals, it was that picturesque. The sun was going down, I was started to feel the cold, rolled up my arm warmers.
The first 10 miles I was just keeping a steady pace, if I found someone running the same pace I would stay with them. My biggest issue on the run was around mile 13; I was trying to find a toilet. I waited several minutes at a toilet and they still did not come out. I shouted how long it takes to go to the toilet, I bagged it. I got off the river path and headed down the hill to the next aid station. The same issue happened again; it felt like 10 minutes before the toilet door opened, the guy opened the door, I said something to him not very nice. I felt much more comfortable and was able to get back into the groove started passing people who were walking, headed back into Squaw Valley which would be the end of the first loop. I felt really good, I had prepared myself for running past the finish line, this is something mentally I was not happy about. I put my head down and told everyone to go fuck themselves under my breath and totally ignored the finish line. Did I say I hate seeing the finish line..
This was my rationale to deal with this scenario and scampered out of there. Mile 18 the second loop, I was still feeling good the nutrition was good, I was feeling the cold which I didn’t mind, it was getting dark on the paths now. It was cool to see the moving headlamps it was like a scene out of a movie.
Headed down to the hotel, I decided to pick up the pace for a mile; it didn’t hurt so I stuck with this pace. The last three miles it was super dark on the paths, people were walking together had to shout left many times to pass. There were so many people walking now, I estimated I passed about 100 people on the last three miles. As I said to Mike Reilly the day before, I would see him at the finish line. As I came through the village for that last time, I was super pumped, stoked to finish, happy to hear my name being called out as I crossed the finish line.
2.8 mi 2.8 mi 27:21 9:50:17 9:46/mi
5.7 mi 2.9 mi 24:41 10:14:58 8:30/mi
9.4 mi 3.7 mi 41:20 10:56:18 11:10/mi
13.1 mi 3.7 mi 43:36 11:39:54 11:47/mi
16.7 mi 3.6 mi 38:21 12:18:15 10:39/mi
19.6 mi 2.9 mi 28:52 12:47:07 9:57/mi
22.6 mi 3 mi 28:12 13:15:19 9:24/mi
26.2 mi 3.6 mi 4:43 13:50:02 9:38/mi
Total 26.2 mi 4:27:06 13:50:02 10:11/mi
There was no question this was a tough race, I would definitely do this race again. I knew going into this race this would be a challenging race. I felt I prepared accordingly, I am glad this was a tough race, it is an ironman. I have heard that too many ironman’s have become easy. We are supposed to be ready to adapt for any changes. Yes the cold added another element to this race. The organizers will get quite a bit of feedback about the parking on Saturday, the transition area on race day. I got to the race early enough on race morning; I was in the North Tahoe building staying warm from 5.15 -6.15am. I raced with a plan and it helped me by keeping focused, to say you finished the Inaugral Lake Tahoe has a nice ring to it.
Finish time 13.50
