Breaking SUB 10 Hours at IRONMAN Hamburg 2023 | Race Experience, Setbacks, and Giving It EVERYTHING
ฝัง
- เผยแพร่เมื่อ 15 พ.ค. 2024
- Lost bike parts, Sliced fingers, Throwing up blue rice the morning of the race, and taking a huge gamble midway through the bike - IRONMAN Hamburg really tested my limits and took me on an emotional rollercoaster that I think I will remember forever!
In this video I try and break down all my strategy, nutrition, preparation and mistakes in order for you to hopefully avoid them. and achieve the goal of a sub10 hour ironman even starting from zero background in any of the sports
00:00 Intro | Welcome to the video
01:15 Location, event and course overview
03:08 Getting to Hamburg and registration
03:55 Bike nightmare setup
04:59 Bike setup changes
05:38 Race Briefing
06:01 Saturday taper primers and practice swim
06:50 Transition bag prep
07:48 Bike check in and transition prep
08:46 Winding down and the RICE
09:24 Race day DISASTER wake up
10:15 "Get It Done Mode" & nutrition strategy
11:02 Off to the start
11:28 Final transition prep
12:21 Swim seeding zone FAIL
13:02 Swim
15:33 T1 execution
16:42 Bike strategy
18:13 Ambulance
18:35 The accident
20:26 Bike resumes and a BIG problem
21:40 Mindset shift and going all in
22:28 The radical new plan for sub10
23:39 Loop 1 done and loop 2 starts
24:42 Bike results and t2
25:22 Run strategy
27:03 Lap 2
27:42 Lap 3 | sh*t gets real
28:40 Lap 4: Voices of doubt and accessing a deeper source of motivation
31:30 The turning point and finish
32:22 Run & race totals, realization and being annihilated
33:53 The hardest thing I have ever done in my life
34:45 Exploring the possibilities
35:15 Thank you partners and what's next
36:32 IRONMAN "World Championship" 2023 Nice
38:55 Adventure
Thanks for watching
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About
My name is Patrick Delorenzi and I am passionate videographer and endurance athlete.
I believe in fueling ourselves with nutrient rich foods, and filling our days with endurance training and racing, as a way to discover our deeper purpose in life, practice self realization, and advance out life.
My goal is to use film as a means to spread meaningful stories about extraordinary athletes and people from the globe.
If you love tips, reviews about ironman / trail running / adventure / unconventional lifestyles, subscribe to the channel to keep up with new vids!
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Peace ✌️ - แนวปฏิบัติและการใช้ชีวิต
Simply one of the best Ironman race recaps I have ever seen - so much information for anyone doing their first or shooting for a PB; honest, thoughtful and with significant amounts of detail on everything from preparation, to nutrition to energy to the very specific mind games needed to overcome doubts in the marathon.
Thank you sim! I hope some of this info helps you out some day
Next goal 2024 :Roth? The Best Full distance in the whole world.
Looked AMAZING on Sunday!! Definitely on the to do list ✍️
@@PatrickDelorenzi I think July 3rd is registration :) Put all registration data in a textfile and then it should work out fast via copy/paste :)
@@nuerphil1 where can I find the form? Thanks
This video deserves far more views. The best race recap Ironman video I have seen. Keep up the great work and hope you continue with the sport and creating content.
Thank you for the support!
Great video man, congrats!
Thank you for this recap, watching it now :D
Congrats on the race Patrick! Really good video, as always 😀
Amazing effort Patrick. Congratulations
Great job! And great videos!! There’s absolutely NOTHING to take away from your invitation to Nice. You’ve 100%, absolutely earned it. Now go crush it! Can’t wait to see that video!
Every video I watch gets me more and more excited about my next Ironman! You are an inspiration. I will remember this video during my race when I have to dig deep to hit my PB.
Amazing video. Great storytelling, emotion and very informative. Awesome
Amazing work man thanks for showing the reality of your experience the bad often comes with the good and you have hurdles in life and you over came them. You are one of the guys I’ve looked up to stopping drinking and getting fit. You are a great inspiration keep up the great work man 😎👍🏼
Another inspiring video Patrick, I had heard about the crash and knew you were doing Hamburg but hadn't even put it together until you said about the ambulances coming past
Congratulations for the result and the incredible journey! I am getting back to triathlon and your video is very inspirational.
Enjoy the Nice Slot, it is a world Championship and you deserve the qualification for it no matter what others say.
This video was very inspirational. I have decided to train for an Ironman 70.3 and am finding your videos helpful in figuring out how to train.
Excellent video! So excited you qualified! It's definitely not Kona and maybe IM will rethink the whole idea some day... but it's like you said during the run, how many people out there would give anything (absolutely anything) for the opportunity that is currently presented to you. I can't wait for the videos and information that comes from it. Cheers
Man, that's another amazing video. And an amazing achievement. I love how you keep saying you are an average untalented triathlete, yet you achieve some great things and you put some serios splits! I wish I could get to that level that day...
Thank you. I am coming off a disappointing performance at Eagleman. I needed to hear how you overcame the issues that popped up. Congratulations have fun At Nice.
Incredible Patrick! Well done! We're so proud to be a part of your story!
Thank you guys!
Awesome!! Congratulations!
Thank you BB!
Awesome video and no doubts on you deserving to go to Nice! It's still world championships and Nice has a great tradition. I'll see you there, I just did Nice and qualified because I eventually got the slot of folks that either wantes Kona or did not want to repeat the same hot mess in 2 months. Nice was really warm!
Smashed it mate well done!Its time for me to do a flatter course😅
That’s an amazing effort, I love the gamble on the bike and then he’ll yeah push so hard on the run. I think Nice is a world championship, obviously I wish it was in Kona for ever it’s been a tradition. ❤
Don't know you mate but I'm glad you fought your way on a healthy and strong path. Thanks for the recap, the share and congrats for the IM !
The hassles with your bike are such a lesson to us all about having extra time before important events.
Very true… I always try to allow for one extra buffer day if traveling by plane to sort out any problems
Fantastic recap and what a fighter you are. Thanks for sharing your journey and inspiring us 🙏
Thank you man!!
Congratulations!!🎉
Thank you 🙏
Great content, Congratulations...... 😁👏🏻👏🏻👏🏻👏🏻👏🏻🎉
Thank you SJ!
Excellent video! Thank you, sir! Appreciate your passion and energy. 💪💪💪
Thank you JR! Have a great day 🔥
What a beautiful masterpiece brother. Awesome race and video. Thank you for sharing your experience 🙏🏻
Thank you for the comment AC! 🙏🙏
Super proud of you! Excellent video. Yessir, I’m a subscriber.
Thank you Willie!! 🙏🙏
Well done 👍
Thank you Bevan! Have a great day
Amazing video - thank you for being so honest! Absolutely inspirational for my own way to the first 70.3!
🔥🔥🔥
Well done. Proud of you. You have worked hard . Keep doing what makes you happy ❤
Thank you boss!
Congratulations! 🥂
Impressive time & very inspiring. Btw, look for Minoura Vergo rear end support to prevent your chain from being tangled. I find it very useful for keeping my bike upright inside the box and without detaching the RD or the chain. All the best in your next Ironman races!
I am a week before my first Ironman. I hope to finish 16:59-. Congrats man!
Wow so crazy that so many people watch this amazing video . And only 500 like the video to support and thank this athlete for his work and motivation to us. 😮
thank you for this video and all the magic around, I will target 9hrs for Hamburg in July 24 taking up your recommendations 🙌🏽, it will be the 3rd out of 5th Ironman within one year (challenge to help and support brain disease)
spettacolo Pat! 🙌🏼
Grazie boss!
Wow very good video, and very informative, one of the best I have seen. Congratulations on your accomplishment, it takes a lot of dedication and commitment
Thank you Lion 💪💪
So inspiring! Thanks for sharing your journey and congrats on these big big achievements 🎉 currently training for marathon, but dreaming of an Ironman one day
Thank you!!
Subscribed mate, your level of detail is incredible and I actually watch your videos with full attention. Going to give the mottiv app ago and see how I get on for this next block. Keep doing what you’re doing
Thank you for the support and encouragement, I really appreciate it
Thank you very much. You should consider being a certified triathlon coach and guide age grouper. Just my humble opinion.
Man… I have watched you from day one. Inspired me to do 2 half Ironmans and I’ll be doing my first full distance in Oct. You are such an inspiration. Congrats on your world champions qualification!
Thank you so much! Great job on the 70.3’s, well done! And good luck with your full 👍🙏👌👌🙏🖖🤝
Awesome performance Patrick! The crowds really help don't they. Well done indeed!
100%% The energy the crowd gives can realy distract you from the MASSIVE AMOUNTS OF PAIN you are in ahah!
“Slamming carbs like a monster” is one of the funnies and accurate sentences I’ve heard in my life. Can’t wait to see your preparation for next Ironman, and for what’s beyond that. For now, you’ve surely inspired me to ramp up my training and transition from marathons to triathlon. Thanks for sharing all of this, this is why the internet is a good place
Hahha! The Carb Monster! I think Joe Skipper came up with that 🤣 I agree the internet can be amazing 🤙 good luck on your training
It has been a while since I paid so much attention saying something for 40 minutes. I’m gonna have my fist IM in Hamburg this June so thanks for the great recap, the info and for sharing your inner world with us, it makes it so vulnerable and real. Grazie champ.
Grazie AD!
I remember checking the app and wondering why the first transition was so long, now I see!!! Thank you again for making this video, it's so amazing watching your efforts and dedication paying back. Thank you for inspiring us all, here's to sub 9:30!
Thank you Seb! Yes the transition was so long!!
Adding interval training in your runs
crash was definitely scary...
I did the same, walked round the crash, but for me they coned of the road a few miles after the crash and forced a lot of us to turn around not finishing the full course!
giving my result a 'not classified' mega congrats on your result!
Damn!! That sucks..
Hi pal, so I'm doing Hamburg this year and my goal is sub 10! Exactly what you've done. Very informative video, cheers. Well done on your sub 10. Also, sorry if you've already mentioned this but what was the temperature on race day?
The accident really messed with my head....not knowing if race would be stopped, shortened, lengthened, lost minutes...whole day number crunching
Did you cook the rice fresh each time or did you reheat the rice each time?
Patrick scrivo in italiano per essere piùe esaustivo nel dirti quanta ispirazione rappresenti per me in questo momento. Grazie a te ho ripreso a correre, ho studiato i giusti concetti dell’allenamento, ho investito in attrezzatura valida e soprattutto sto migliorando di giorno in giorno. Mi hai conquistato dal primo video che hai fatto e, inutile dirlo, mi hai passato una pazzesca passione per l’Ironman. Per questo tuo risultato non posso far altro che farti i miei più sinceri complimenti (e anche invidiarti un pochino), ma a prescindere ti sarò sempre grato per aver risvegliato la mia passione per l’allenamento. Tanti cari saluti e supporto da parte mia!
Piccola annotazione post scriptum: non trovo la lista delle cose da spuntare per non scordarti nulla, nel video dici che l’avresti messa in descrizione
Hey Matteo! Grazie mille per il commento, sono stra contento e non ti nego che svegliarmi e leggerlo mi ha letteralmente svoltato la giornata 😃 grazie mille 🙏 Qua la lista docs.google.com/document/d/1-Gr9w2F4xEhTNXnGq_-MwkKhnLtaEWc8xGbr0_qZA9g/edit grazie ancora e in bocca al lupo
Awesome recap! Did you get to pick your bib number or was number 9:59 just a coincidence?
Coincidence! (So maybe a sign by the universe 😃)
Where do you find Ironman bike course GPS files or routes to load on bike computer???
Hi great video. One question, why did not younuser a disc wheel?
Next race, i didn't have acces to one this time
Great race report and strength to overcome all the adversity! I'm curious, do you know how many milligrams of caffeine you took on for the entirety of the race? Assuming your caf gels are 100mg taking one every hour on the bike and you also did two monsters and a red bull it ends up at like 800mg or 10mg/kg. Crazy!! I heard Joe Skipper saying something like 4-6mg/kg was ideal for max performance in one of his vlogs. Anyway, you can obviously handle it so lucky you! Must've been one hell of a laser focused feeling! 🤘👌
Hey boss!! Nduranz caf has 60mg, I thing it came out around 700-800 for the day yeah! I very simply saw a Frodeno interview were he said he takes in 100mg x hour 😅😅 so roughly the same since he takes less time
@@PatrickDelorenzi oh really!!? wow!
I'm thinking about Hamburg, was it windy while cycling on the loop ? thank you
Hi Marek! This year not much, I think usually it’s a bit more windy and there is always a bit of a risk of strong winds on flat courses like this
do u mount your insta360 on ur tt bike? if so, what kind of mount are u using?
Hi! I don’t use mounts anymore, I just whip the cam out and hold the stick between my hands and the aerobars
Hi. I’m looking at the E-117 and I found your content. I’m tall (6’3”) with long legs (36” inseam) and wondered what your height is? I can’t try the bike where I live but have decent knowledge of fit and there’s not many options in event for “entry” tri bikes. I also have trouble with low stack height and looks like a good fit for us tall folk. Any insight would be appreciated.
Totally agree with the stack height thing! It’s one of the reasons I chose it to have more wiggle room. I’m 190cm and xl is smallish. I would recommend the e117 (disc just for a safety factor) as your first tri bike, it still serves me well. The only reasons I would want to upgrade the bike would be having more storage space, but this can be fixed with some aftermarket 3d printed boxes you can find online
@@PatrickDelorenzi thanks!
My goal is to do a flat 180k at 220W too. Though my weekly hours on the bike are way lower than yours were and I am definitely average too. I am wondering. What was your FTP going into this race? Maybe my expectations are too high for the long ride. I am now at 265 (3.4w/k) and hope to get towards 300 (4w/kg) as FTP in order to do the race at 220 watt
Hi! It was 272
hi pat, can ask you, with motivv, ironman plan. there are a few 4 hr runs. Did you ever do 4hr runs? it seems crazy to me
Hi Rod! Your question touches on a subject that I literally yesterday pointed out in the Discord group: yes, in my opinion too, 4 hour runs are insanity. I would never do a 4 hour run in training (it would mean running a 50k 😅, and often in the plan there are multiple of these runs on back to back to back weekends). That would mean running 4-5 marathons for me in a training block which I will never do and as far as I am aware of, nobody runs more than 30-33km in training. The risk of injury and the recovery cost is just too high. I think it's something they still need to sort out (or at least definitely dial back) in the app backend. What I do is take the key long run (27km), see what date it's on, and in the weekends prior to that I make sure I build up to that distance; for example this sunday I did 1:50h with 1 hour easy, 30 min race pace, 20 min easy. Next week I will do something like 2:15 with 40 min race pace, then a recovery week (maybe do 15-17km), and the weekend after that will be the main key run (27-30k with race intensity stuff). Also I don't do the split runs, I might be losing on some gains but i prefer to do 1 single run with race pace stuff in it. So I would just say to use our best judgement regardin gthe run volume, and bear in mind that the vast majority of people as a longest run in an ironman build have 25-33km at most. Happy training
@@PatrickDelorenzi thanks Pat, this is kind of what I thought. by the way, love you rvideos and insights.
Thanks mate. I was also in Hamburg. It was my 2nd full Ironman & I finished sub11 (age group 50-54). Looking to try for sub10 next year. Did you pick Hamburg for sub10 specifically because flat? Do you think a flat course is better for a sub10 attempt? Take care & thanks for sharing 👍
Hi Stuart! Yes I picked hamburg for that reason but also because being early in the season, I could then focus on other less specific / more adventure related events for which training might be less methodical. I think a flat course is better, but don't count me on that because honestly riding at constant power for 5 hours is not easy. Also a very flat course is subject to wind often. Maybe a slightly more rolling course might be better, just to break up the effort with some downhills. I would def not attempt it on a course with more than 600-800m of elevation though. I think the only thing that could make hamburg faster overall would be a Sea swim in a lagoon for the added buoyancy, and shorter transitions. Happy training!
Alright & thanks. I was eyeballing Frankfurt next year but it has 1200m rolling bike course. Maybe Hamburg would be best choice again then (I live in Hamburg 😊). Good luck with the adventure training. I will also ride gravel for the rest of the year 🤙🏻
100% Hamburg! I would stick to a low stress preparation days, familiar course, wetsuit swim, fast bike and top notch run course with the shade and the people cheering. Honestly Hamburg was legit good! Thank you, after posting these last two massive videos, tomorrow morning I’m taking the day off and going to ride “colle delle finestre” and strada della Assietta gravel 🤙 🤙 www.google.com/amp/s/www.cycling-challenge.com/strada-dellassietta-strada-militare-colle-delle-finestre/%3famp=1
Looks gorgeous. Was at Lake Como cycling last year. Unbelieveable! Unfortunately not many gravel races here in Germany otherwise I would 100% be gravel racing all year. Good luck with the races. Btw Nice is the world champs and you definitely qualified. Enjoy it and take it with you. Nobody will ever take that from you that you got to the IM Worlds 💪🏻. My goals are sub10 next year and then Nice 2025
Maroon la monster
Madooo
So I’ve used form swim goggles before but returned them because they view bothered me in the pool and it disoriented the walls on flip turns. What’s your honest opinion on using these in open water? I could see them being very helpful in this instance to maintain pace. I’d consider buying them again just for that.
They are SO ANNOYING in the pool! I hate them! Worst peripheral vision ever. I’m not sponsored or have any affiliation with them so I will give you my honest opinion: for open water they are a GAMECHANGER in my opinion. Having pace and even just total time really really helps, even in just understanding roughly at what stage of the swim you are. Also in open water the peripheral vision problems disappear, and the mirrored coating is just the right tint for sunrise swims, but would also work in a cloudy situation which is not a super common thing. If you want to max out your gains in the swim section relative to your potential, I think they are a solid upgrade, but only after power meter and carbon shoes
@@PatrickDelorenzi Thank you and for the video. I actually just bought a power meter for my gravel bike based on your video. I have power on my tt and indoor trainer. The video spurred my interest again to attempt the sub 10 in 2024 IM Cozumel.
Power meter equipped gravel bike is what the Cycling Illuminati ride! Well done you’ll love it, it just expands the riding we can do while getting super fit to take on sub10 etc. Good luck for Cozumel!
I noticed in a pic within the first minute that you swam with a nose plug/clip. Was that a training pic or race? Do you race with a nose clip?
Hi! Yes. Don’t ask me why, but ever since I came back from Thailand last year in June, every time I would go swimming both pool and lake I would get mega congested in the nose / sinus area, sneezing a bunch, after swimming and it would last for 24 full hours. It was a nightmare. I started wearing a nose clip and it fixed the issues immediately so that’s why I use one both in training and racing
@@PatrickDelorenzi I have tried it a few times bc I can’t swim correctly and my nose is all messed up anyways (getting deviated septum surgery soon) so breathing can be weird. I may start doing it more and see how I like it for a race environment.
How many calories do you average per day when training for a ironman?
I would say between 3000 and 4000
@@PatrickDelorenzi what about in the off season when you’re not targeting a race? Do you eat the same amount?
Talin or Hamburg is faster?
Very much comparable now that the tallinn run course is flat. The only thing that really sucks in Tallinn is the swim, and it often rains. But if it doesn’t rain, it’s a very cool weather race usually. I’m thinking of trying tallinn again in 24 to go faster
But I’m also considering doing IM Italy. There is one climb but it’s a sea swim with a wetsuit, and the marathon is very runnable
No shame in taking a slot with a sub 10 in my view.
next:extreme triathlon ! norseman @ pantagonman .imagine if Patrick did that .mind blowing 🤯
Sneak peek: google MERCANTOURMAN Gravel, if everything goes to plan next year I would really like to do that as my main event
@@PatrickDelorenzi hooollyyy..it’s going to be epic 🙀🙀
They’re handing out those world champ slots like candy but that doesn’t diminish your experience. Go and smash a 9 low at world champs 🫡
Thank you man! I mean, as long as someone keeps it real and respectful, not saying “I qualified for the Ironman world champs” and tried to imply and equate that qualifying for Kona 2019 is the same as qualifying this year… it’s not like we have any choice! A thing I did not expect though, is they are really struggling to fill in the womens kona slots, whereas I think next year that won’t be the case for the men’s slots, which will be even more hyper competitive to reach. Low 9 at champs? Bro have you seen the course? Those climbs 🤣🤣🤣🤣 Thank you for the comment and have a great day!