IMAZ - first full! Race & Training report
Note, this is long and more for myself so feel free to skip to the several TL;DRs throughout, and maybe see the Athletica part about training 
Background:
- Former ‘elite’ power and sprint-based athlete, retired from the US National Skeleton Team in 2014 and a Pro women’s downhill mountain biker prior.
- Naturally big, muscular, powerful, strong, explosive and fast for SHORT distances, but SLOW AF after about 100m. The “You want me to run…a whole lap? Are you serious?” type LOL
- From over-training and training/competition accidents: two hip, two knee, one shoulder, and other random surgeries under the belt as well as multiple concussions, breaks, etc.
- Decided to try to become endurance-based for better longevity and health.
(Quick skeleton picture since 75% of people ask me what it is 
, just after pushing and loading onto the sled in the start groove at a bobsled/skeleton/luge track)
I share all this just to know that I a) come from an athletic background and understanding training, and b) have had to make a huge shift in mindset: no longer going for podiums, I’m a legit back-of-packer and that’s ok!
TL;DR on Background: former sprinter built for power and NOT endurance, with long history of injuries; this is a personal project so am racing cutoffs, enjoying the process, and just being there.
With all that, in 2022 I built a training plan and got myself through Ironman 70.3 Arizona 2022. Was crushed that the swim was canceled, but over the moon by a successful albeit slow bike and run.
Then signed up for an 80/20 plan and IMAZ 2023. What followed was 15 months of: minor toe procedure, emergency appendectomy, yet another concussion, whiplash, knee surgery, and 8mo of heart-rate limitations and slow-ramp from the concussion. Long story for another day.
Obviously deferred IMAZ for a year, but then wasn’t cleared to ride at a reasonable HR until April and to run until May.
With only 6mo, I needed a plan…
No longer stoked by 80/20 (solid but no adaptation to injury which I - obviously - need) I did the TriDot “study” (LOL, fancy term for a free trial) for a month or so Did NOT love that - no transparency, odd adjustments, cult-like FB group chanting “trust the process”, over-emphasis on gamification, poor UI/UX, and holy wow the cost! So I planned to go back to 80/20 and adjust on my own, when I stumbled on a Slowtwitch post (thanks Prof) about Athletica.ai. Intrigued, I checked it out, and it was everything I was looking for!
Here we have transparency on the science and process and upcoming changes, access to bug reports and updates, a team shockingly open and receptive to feedback, a great community, explanations on why workouts adjusted up or down, quirky AI summaries that have future potential, and a friendly interface. Yes, some bugs, mobile app wasn’t out, not ramping fast enough when I could handle it, etc. But overall fantastic. I officially joined after just one week, and soon joined some group Zwift rides and races.
In full candor, at one point I decided to just withdraw from IMAZ as there wasn’t enough time, but as the training kept going well, especially once I got into the stride with Athletica, thought “I paid for this thing, might as well try it!” Worst case I DNF, middle case I have a good swim & bike, best case…I nerded out in spreadsheets and thought “There’s a good chance I can finish this thing!”
My FTP kept going up, endurance kept going up, paces kept going down, workouts were interesting, it was great! Due to the quick ramp rate I did have to add my own longer runs & bricks and the AI lowered the following workouts too much to compensate, but overall the cadence and workouts were solid and kept me on track. After comparing the multiple options and seeing the results, I’m sticking with Athletica for the long haul after such a great experience.
TL;DR on Finding Athletica: only had 7mo for couch-to-IM, tried 80/20, tried TriDot, Athletica offered everything I was looking for and brought results.
THE RACE
Goal A: just finish and beat the cutoffs.
Goal B: be consistent in HR/Power/Pace on the bike and run
Stretch goals: be sub 1:50 on the swim, average 16+mph on the bike, and be sub 6hr on the run with a consistent pace…try to prevent just walking the last X miles.
THE SWIM
Due to the water horror stories, I put bacitracin ointment on all open cuts and piercings beforehand, and drank kombucha for healthier gut bacteria to try and protect against the water. Not sure if that was the reason but while I did choke down some lake water, didn’t get sick. It’s definitely gross, tasted like an intermittent mix of dirty socks / diesel / a hint of 
or dead 
But not much worse than normal murky lakes so…
It was also cold (60.4F water, 47F air) but not bad, body head hands were fine on the swim (wore a thermal headband only) but did wish I’d put vaseline on my feet as feet/calves cramped from the cold. I dragged an anchor (stretched cramping non-kicking foot) for quite a while but was able to keep moving…
I was just over the moon though, strong consistent pace, one buoy at a time, gorgeous sunrise. Finished in 1:41:15 and was giddy running to transition.
Stretch goal: √
T1:
This sucked. I did a full change, was colder than I thought and the volunteers had to help with so much. QOTD from a gold-star volunteer: “Honey, you’re not going to get that on your own, let me help, I’ve become an expert at untangling bras today!”
Fingers not working, took 21 mins 
, though I was faster than a lot of people around me FWIW
THE BIKE
This was fairly strong, as I had a lot more in me, but kept thinking “you have a marathon after this!” so held back. Had hand warmers on the first lap and an extra layer that I ended up not needing and had to chuck at the turnaround.
Kept the HR and watts at a lower level, and the winds weren’t helpful - picked up 2-3mph on the slight UPHILL by sitting up and becoming a sail, and was 3-4mph slower grinding in aero on the downs, a little demoralizing as you hoped it would be a little easier in the way back in. I was just happy to be comfortable enough to ride nearly nonstop w/o too much pain, and with 2 bathroom breaks, reapplying sunscreen since my sun legs kept falling down awkwardly (yes I practiced with them, think it was the wetsuit lube maybe?), and special needs, finished in 7:17:08, smiling most of the way.
Slower than target but pretty close all things considered, and power/hr was very consistent. All those Zwift races, time in the saddle, 30:30s with MJ and the crew, really paid off!
Stretch goal: X, not met
T2:
Had a mishap where I’d forgotten a key piece of gear and had to adjust, also tried to run out with untied shoes so had to sit back down, so took an eternity of 10:57 
THE RUN
With only 6mo of run training, and a mtn bike hiccup and knee stitches 2 months out causing a few weeks of missed running, this was the true test. After lap 1, I misread the timing cutoff and thought they meant I had to be halfway through lap 3 by the time (returning from the first out and back), not starting it, and really thought I might not make it.
From smiles to WTF I’m going to die:
But this also is where Athletica came in! Those 30:30 intervals meant I was used to starting when exhausted and could easily return to running after walking the aid stations, and later when I was nauseous and went to a run 100 / walk 25 paces approach. I just had to keep moving consistently, and am pretty stoked by the result.
Hah, there was one 17min mile where I was portapotty hunting and they were all out of TP and the immodium hadn’t kicked in yet (#TMI) but otherwise I maintained a pretty consistent run/walk pace for the last 10 miles, even with portapotty every mile for, ahem, what, 8 miles?
The last 1.5 miles I could hear the finish line cheers and picked up the pace, cranked the first timer bell, hugged my husband, and crossed the line!
Finished in 5:59:17, stretch goal √
Total: 15:30:11 and I’m a Ferrous Woman!
My favorite series, roaring at the finish and then being hit by the feels:
Shoutouts and support:
My husband and our swim coach were there ALL day, and they really earned the superpower badge. Talked me through when I was questioning my life choices or doubting, reminded me of my nutrition options, just give positive energy, and chased me all over so I saw them twice as often as expected. It’s amazing how energizing that support is, just seeing them!
@Marjaana , @SoCal1x, @cmaloney, and BenL, among others from this community, were huge supporters with great insights and training and recommendations and encouragement.
The event organization and logistics were ON TARGET, and the volunteers and spectators were incredible! Disco balls and DJs and music all over, inflatable unicorns and tutus, signs, unknown people with the tracker app looking us up and encouraging us by name, crowds at key corners still there after 10pm, the finish line crowd cheering the late hour finishes, it was amazing.
TL;DR: I’m now a first-time Ironman, super happy, highly recommend Athletica, highly recommend IMAZ, and am so grateful for this platform and community. Cheers!
EDIT: PS. Forgot my super-woman pose…check out that shirt!
