Dave Tallo, 42, IM #15 (16?) FTP 275, weight 148, VDOT 52 ish
Strategic Pillars 1. Racing to (top secret goal time) 2. Race effort for the entire day, but no drama until Mile 18
Race Week -approx 2000 cals/day plus replacement of training cals. Green, lean and clean. -avoid airport / flight binge eating via big green lunch and Rubios reward in AZ -all situations, ask "Is this adding to, or depleting my energy?" -ridiculous amount of sitting, avoid walking anywhere if you can drive, keep off feet -stay in control of all situations. Happy and friendly=ok; being “on, 24/7”=a draw on energy bank
Day before race -in advance, write Saturday itinerary: where to go and when, menus and venues for meals, follow schedule using 15min blocks -get in, get done, get out -salted everything -sip electrolyte drink all day -Odwalla / Naked Fruit smoothies breakfast. Last Starbucks no later than 10am. -gather bags -Lunch as burrito w flour tortilla, chicken, mild salsa, rice -arrive at check in, work from list -wear ipod to shut out nervous crowd energy (happy light music.) -walk route from water to bags to bike to exit. Think about places to run fast, run slower, shortcuts, tangents. -Look for 2x landmarks and markers for bike rack position. Note row/column of t bags. -get outta there fast because it is an energy suck. -afternoon: stretch / light yoga in back yard of hotel, DL movie from itunes in room and relax. -sit for dinner by 4:30-5:00 -dinner as white pasta, red sauce, chicken, white bread – order from Italian place on Scottsdale / Rural road for takeout -put on timing chip ankle strap before bed (safety pin neoprene strap) Sleep by 9-10PM - "I'm grateful to be racing and damn lucky" -hide 3x gels in extra-top-secret place along race course in case you miss a feed at congested aid stations in laps 2 / 3
Race Day -wake at ~3am for 4 x Ensure -wake 4:30 -"I feel great" -craft singlet, craft shorts, Garmin, HR strap -Get to race Time TBD - aim for 5:30? -is bodymarking mandatory under WTC rules? If not, skip -quick list of Admin (more to add later): water in profile bottle, salted gatorade on bike cage, PT computer attached and secured w extra elastic, inflate wheels to 125 and cover valve holes with duct tape, chain lubed in easy gear, sunglasses attached to bars w elastics, outta there -find somewhere quiet to chill, light stretch, sunscreen -continue sipping water t minus 30 -take 1 minute of breathing and visual exercise to get arousal exactly where you want it for start -do a few muscle activation exercises - wetsuit zipped, make way to water -gel at 10 mins to start -get on the side of lake, out of cold water, until a few mins before
Swim Goal of 1:02-1:04 -Seed near ??? (NTF: pull this from Group advice; start 3-4 bodies back from line) -find big dude to get behind at start, gauge speed, use his big draft go -hard for first 400 (NTD - identify approx marker for 400). Quick strokes hard pull, natural kick. Make hard pace based on muscles, form and fitness ... NOT adrenaline. Be in control. -you'll get hit: head down, hold your ground and keep making forward progress -muscle fatigue: first 400 will be over soon, just keep hard pace -settle into race pace with longer pulls, start to count strokes -keep key 3 in mind: early catch, high elbow, strong finish -stay on hip or feet and enjoy the ride – but never ever lose draft -effort: remember ... it's a race
Exit and t1 -Look at t1s of 09 race and improve upon previous -do a few wetsuit removal practices during race week: I bet I can do it faster than stripper-aided removal. If this tests well, bypass and do your own -helmet and shoes in bag. dump out before tent, don helmet, carry shoes, drop off bag and wetsuit -lean bike and shoes on at dismount line; tighten straps once moving forward on bike
Bike -mental state: guys pushing 400 watts are free entertainment and it looks like the field is full of Vikings today -Bike Planned IF .74, approx TSS 275, Goal time 5:xx, steady work, little or no coasting -First 30 mins as 193, easy spinning, ride tangents out of town, take time putting things attached to bike in pockets (Clifs in jersey pockets, glasses with arms inside helmet straps). Make sure helmet is flat to back, and race number is invisible to wind (or avoid attaching race number until T2 – consult Athlete Guide) -neutralize mental and emotional response to packs and drafters. Neutralize mental / emotional response in case of slower-than-goal bike splits. -eat early - stomach is normally settled right away and harder swim will have taken more cals than normal -success is about making decisions. Do what you need to in order to ensure there is the mental real estate to keep making good choices all morning. -from 30mins in until bike finish: keep on 203 watts, with terrain features at 213 and ‘climb’ to turnaround at 223. Stay on gas steadily, don't let up during descents until 40mph. Look for opportunities for free speed: corners, riding tangents, keeping momentum on rollers, legal drafting on laps 2 and 3, etc. Lots of people will go out too fast on the bike, equalling Free Wind Shadows from pretty much first half of lap 1 onwards. Ride on smoothest the line and pavement that you can safely find. -Bike is a 5h conversation with your powermeter. No siteseeing. -general strategy point: if feeling great at 85 miles, make decision to bump to 205 / 215 / 225 -Visuals through ride: "I get small and punch through the wind" ... "I am light and strong" -turtled head and perfect helmet position for 100% of ride. -1 /2 Clif every half hour with water. Gatorade on the :15 and :45. Switch from Clifs to gels at about 3.5h -2 x lava salt every hour -make sure you're still peeing hourly at 3+ hour mark -pick a landmark around the 3/4 point that will coincide with your normal point of losing focus / drifting mentally. This is the cue to get your head back into it (ntd: this is probably more like beginning of lap 3). -Mile 110: unstrap shoes, drop to 193, easy light spinning, get mind into t2 game
t2 -aim for 'among best in class' t2 time based on past race (~1:30?) -t2 flying dismount, drop bike and gogogo -turn race number to front right away so volunteers can see and grab your bag -helmet unstrapped once past dismount line, take off while running -sit down, dump bag, socks and shoes on, grab hat / baggie of sunscreen bundle, get movin' -just carry hat and sunscreen until everything is settled, then put 'em both on when you're underway
Run -a ‘race run’ is going to require mental toughness much earlier in the day. Visualize these words in hard practices, and be able to call upon this whole schema - a mental flash of the words, and the associated physical and mental responses – when the time(s) call for it -assuming currrent forecast of 26+ -alternate gatorade and gel at every aid station. Grab 2 gels every time: one for next aid station and toss in pocket to eat as you roll up to station - especially on lap 2 of run when aid stations get a bit crowded. IOW, always have an 'emergency' gel pack in your pocket. -ice whenever its available – shorts, hat, jersey, back pocket of shorts -don't break stride for pee breaks - just keep moving -run smart: take tangents, follow shortest paths anywhere, boomerang around corners -run start: Hit power on on Garmin (wear on wrist from start of day powered off) -start as shuffle with Key Bobby McGee look-fors: forward lean from chest, footstrike along stance line, quick turnover at 90rpm, eyes on 6 ft ahead on road -"I am light and strong" -opening pace of circa 8:30 with HR cap of 150 -back down if pace too hot, and adjust by 10s slower every few minutes unti RPE is very easy -run entire race, keeping consistent miles -remember to reframe your relationship with pain - -mile 6: if on pace, drop to HR cap of 155-158 -Mile 12: how do I feel? if it's an HONEST "great," and running at 155-158, bump up to a cautious 160. If feeling anything else, just keep on pace. -Hills: remember form to maximize mechanical advantage, make tactical choice at each hill whether to bump to higher effort to climb (HR cap 165), or maintain NP -mile 18: toggle garmin to "time of day" to evaluate, keep moving, and take stock for a minute. Breathe; control. Figure out what will be needed to get to (top secret goal time) or better. One last reminder of running with perfect McGee form, then go and run with heart. -move from "reserved, internal focus" to "gutsy, external focus." Pass people and steal their energy. Try to get pace to low 7:00s. Forward lean is particularly key. Keep turnover, keep form, don't walk anywhere. Images of Peter Reid in Kona, Mark Allen, Luc Van Leirdre; find anything that gives you energy. -"I am light and strong and breathe energy"
Other -No bike / run Special Food bags -Bike setup as Profile front bottle for water, Gatorade on cage, 4 (3?) clifs in jersey, 4x gels, 2x extra light tubes on bike with 2x c02, tire lever, allen key. -don't look at watch / overall race time until mile 18: it's not relevant, and possibly harmful, at any point until then.
Risk Management and Contingencies -off pace: balance it being a long day with finding opportunities to make up time across the 2-3 hours ahead. Don't try to regain 2-3 mins over the course of a half hour. Look for time gains **ONLY IF YOU ARE MAKING UP FOR A DEFICIENCY** in miles 85-110 of bike, or miles 12-18 of run -blown tire or minor: come to a stop, close eyes and beathe deep for 5 s, and get on with a calm fix. Think “Chrissie,” not “Normann.” -major: you're lucky to be doing Ironman. Use the experience to learn something.
Love you idea about hiding gels but be careful this could be viewed as outside assistance and means for a DQ!
Body marking- Doubt you'll avoid that... But I gotta say I see more people smearing the age of the calf with sunscreen or wearing compression socks to cover it up on purpose!
Race Bib #- Is another you won't get out of with WTC , but I agree and like to wait to run to wear mine!
Good luck with your sub 9:30 super top secret finishing goal time!
Body marking - it's an insurance thing, so they know who you are if you're pulled unconscious from the water or scrapped off the Beeline after a crash, and lost your race bib and bike number. If you're trying to hide your age, you can always lie when they ask what to write on your calf. Oh, wait, you're Canadian ... Also, I think they offer body marking the day before at bike check in?
Swim - line up right behind Robin Sarner? He can swim your speed (or a slight bit faster) and he's 6'6".Maybe you guys and Matt Ancona can all link up for an EN train?
"Terrain features 213" ... unless you mean accelerating out of turns, there are no "terrain features" except for the Rural road bridge which would allow an uptick in power.
Mental cues on bike: I see people starting to drift up out of their aerobars at the start of the Beeline the third time around. That's the spot I have picked in the past to start hunkering down, then again 11 miles later coming back down the "hill", when the wind is sometimes coming at you the third time around.
Run nutrition ... not sure about your strategy. Perform every other station = 4/hour for you. @ 8 oz, that's 280 cal per hour, plus whatever you are taking in gels... is that what you want? Sounds like a lot of calories. Maybe 50/50 water and perform? It won't be nearly as warm in Tempe as at Kona, maybe you need less?
Iceing your body. I doubt the temp will be over 75F, and the sun will be lower in the sky than in HI. You may not need ice, just sponges.
After the first 2-3 miles, at about the first hill up from the lake into the parking lot, commit to a specific time goal for your marathon, based on how you feel and your first few splits. Then use that as your whip every mile, upping the mental effort as needed. You can do it physicially, but it's been a long year, and you have to have a no prisoners mentality now. No regrets, no surrender. (Humility is for Hawaii)
Great Race Plan Dave. You are setting yourself up for great success. It's all going to come down to your run. A few reminders: I just raced IMFL and the key for me on the run was mentally staying connected to my "why" and that made all the difference. This will allow your racing self to honour your training self by continuing to work. I also repeated my affirmations over and over like a broken record player. Early on the run I got passed by 3 people, 2 of which were in my AG. I wanted to stay with them, but stuck to my race plan and let them go. This was a lot harder than it sounds. SO be disciplined for the first lap. (I passed all of them during the final few miles). No racing until the last lap. As you work your way through the field on the last lap pass people with authority. Leave no doubt that you are in control. As a runner this builds momentum and will allow you to "steal" energy. Authority = High cadence + tall through core + driving forward with hips + light on feet + Game face! WHen the going gets tough you can exaggerate your arm swing to continue driving forward. You're going to rock it!
Great stuff! My thoughts: > water with ensure and Pre-race gels. > lube calves/ankles for good wetsuit removal > Tylenol in w/ salt pills on bike in case of aero back pain. > banana in T2, real food + potassium helps.... Test in training for' sho. > if feel good early in run, eat a bit sooner than planned. > carry tons of salt to help processes fluids; expect no broth on run. > late race delta in pace goals triggers skill / form response. > prepare to skip last 1-2 aid stations if speed requires; or at least hit like its a 5k. > frontal aero bottle / A2 type.
While few of us will ever approach your IM performance, there is one area where you have seriously neglected in your race plan. It is a portion of the race that many of us excel at, and one which I consider myself to be among the top AGers around in about any race I compete in. I humbly suggest that points 99 and 100 of your race plan (yes, I counted!) should be:
@ All: Thank you VERY much. I really appreciate all of the input ... and know that 99% of the comments and advice received in response to a Race Plan eventually end up making their way into the execution of the day.
Now to honour the responses and point-by-points:
@ Al: Body marking is still a unclear area for me, but being Canadian, it's more likely that I would politely ask permission, seek broad consensus, and apologize whether it goes right or not. I'm still on ambiguous ground with stealth marking, actually ... I posted on ST on the subject a few years ago, and was called a cheater and unsportsmanlike, but I still can't find anything in the rules that indicates I have to be body-marked, or, more specifically to the competitive piece and my intention, age-marked. I'll probably just bodymark /agemark in the hotel that morning.
"Terrain features" points to me cutting and pasting from Plans past. However, I do remember when I last raced that the uptick along Beeline constituted a false flat, and had bumped up to gear 3. But for overall strategy, I hear you.
Mental cues: Noted, and that mental marker sounds about right. Thanks.
Run Food: This is the autopilot feed approach I've taken at other races, but I'll probably skip the occasional aid station. Iirc, you indicated they were pretty frequent in AZ, so this will have me backing off.
Headspace for run: YES! I've thought about your rundown in your '11 AZ race many times in my mental rehearsal. That's where I need to be.
@Tim: Damn - you cracked my secret race time code! Thanks for the thought on outside assistance if I hide some gels on-course. This was actually to remedy something that happened when I raced it last time: I was finishing the last loop very hard, and running through aid stations like they were on fire. Which would have been great if I were the only one racing .... except ... by that time, the entire field was on the (3 loop) run, and every aid station was packed like it was a free beer tent at Frosh Week, and I just could not get my paws on any nutrition without standing in line like I was queuing for a Tickle Me Elmo doll circa 1995. So, the gels are ‘last 8-10k’ insurance that I don’t think the SN bag will accomplish.
@ Robin: I'll avoid the portapotty meltdown moment any way I can, thank you very much. But there is something ethereal about the way the blue polyurethane walls catch the sunlight. Seriously, though, I’m really looking forward to racing with you!
@Patrick: yes, water, tylenol, calf lube. I've been eating bananas on every indoor trainer ride since joining EN, so I should have that down as well. And sorry ... I'll be running the Profile aerobar bottle that I refabricated for Kona instead of a between the aerobars type (see pic). The Profile actually improves the aerodynamics of my bike due to a rather bulbous headtube (Cobb's conclusion, after wind tunnel tests of the exact configuration I run), and I further customized my bottle to extend back by a further 3" above the bars in order to (1) store tubes, gels, and other stuff out of the wind, sans bento, and (2) fill the area between the armrests, and capitalize on the areo improvements claimed by the ‘bottle between the bars’ approach. This all gets sealed up with a piece of neoprene velcroed to the top with a slot to refill the bottle, and the flexible straw gets tucked away in another little slot anytime I'm not actively drinking.
Also, stay tuned … I’ll be hitting you up for some run pace / HR execution advice based on a crucible review of my Kona run soon.
@Bill: 99+ … Bingo. If the race goes ok, I have a full post-race circuit planned: Beers near the finish line, hitting one of those 'pay what it weighs' fro-yo places near the hotel HARD, burgers at In'n'Out, then back to the finish line to watch later finishers. Then, more beers, more beers, etc etc. You think I'm joking about post-race chow, but I'm not. I actually booked my hotel based 100% on its proximity to the In'n'Out and a self-serve yogurt place, and will be flying out of PHX two days late so I can be sure that I'll be Boots On the Ground to enjoy $2 Fish Taco Tuesdays at Rubios at least twice. This really is where my game comes together.
On the organized swim: I'm honestly struggling. On one hand, taking my ambiguous position of "if it's not in the rules, its fair game: free speed from legal drafting, no bodymarking, a folded race number, etc etc etc," racing with a confederate is an acceptable proposition. And it's not materially different from a strategy of drafting off a stranger or strangers during the swim, which is definitely acceptable strategy if not an outright convention. What I'm tripping over is how blatant or organized it is. The intentionality is just past the line … but I can’t quite define that line if I’m pressed. I know that it's an inconsistent position, and not one that I should be taking any sanctimonious stance on, but in the end, it just doesn't pass the smell test. And believe me ... with Al's earlier refrains of "9 seconds" rattling around in my head, it's something I'm REALLY struggling with.
Comments
FTP 275, weight 148, VDOT 52 ish
Strategic Pillars
1. Racing to (top secret goal time)
2. Race effort for the entire day, but no drama until Mile 18
Race Week
-approx 2000 cals/day plus replacement of training cals. Green, lean and clean.
-avoid airport / flight binge eating via big green lunch and Rubios reward in AZ
-all situations, ask "Is this adding to, or depleting my energy?"
-ridiculous amount of sitting, avoid walking anywhere if you can drive, keep off feet
-stay in control of all situations. Happy and friendly=ok; being “on, 24/7”=a draw on energy bank
Day before race
-in advance, write Saturday itinerary: where to go and when, menus and venues for meals, follow schedule using 15min blocks
-get in, get done, get out
-salted everything
-sip electrolyte drink all day
-Odwalla / Naked Fruit smoothies breakfast. Last Starbucks no later than 10am.
-gather bags
-Lunch as burrito w flour tortilla, chicken, mild salsa, rice
-arrive at check in, work from list
-wear ipod to shut out nervous crowd energy (happy light music.)
-walk route from water to bags to bike to exit. Think about places to run fast, run slower, shortcuts, tangents.
-Look for 2x landmarks and markers for bike rack position. Note row/column of t bags.
-get outta there fast because it is an energy suck.
-afternoon: stretch / light yoga in back yard of hotel, DL movie from itunes in room and relax.
-sit for dinner by 4:30-5:00
-dinner as white pasta, red sauce, chicken, white bread – order from Italian place on Scottsdale / Rural road for takeout
-put on timing chip ankle strap before bed (safety pin neoprene strap)
Sleep by 9-10PM - "I'm grateful to be racing and damn lucky"
-hide 3x gels in extra-top-secret place along race course in case you miss a feed at congested aid stations in laps 2 / 3
Race Day
-wake at ~3am for 4 x Ensure
-wake 4:30
-"I feel great"
-craft singlet, craft shorts, Garmin, HR strap
-Get to race Time TBD - aim for 5:30?
-is bodymarking mandatory under WTC rules? If not, skip
-quick list of Admin (more to add later): water in profile bottle, salted gatorade on bike cage, PT computer attached and secured w extra elastic, inflate wheels to 125 and cover valve holes with duct tape, chain lubed in easy gear, sunglasses attached to bars w elastics, outta there
-find somewhere quiet to chill, light stretch, sunscreen
-continue sipping water
t minus 30
-take 1 minute of breathing and visual exercise to get arousal exactly where you want it for start
-do a few muscle activation exercises
- wetsuit zipped, make way to water
-gel at 10 mins to start
-get on the side of lake, out of cold water, until a few mins before
Swim
Goal of 1:02-1:04
-Seed near ??? (NTF: pull this from Group advice; start 3-4 bodies back from line)
-find big dude to get behind at start, gauge speed, use his big draft
go
-hard for first 400 (NTD - identify approx marker for 400). Quick strokes hard pull, natural kick. Make hard pace based on muscles, form and fitness ... NOT adrenaline. Be in control.
-you'll get hit: head down, hold your ground and keep making forward progress
-muscle fatigue: first 400 will be over soon, just keep hard pace
-settle into race pace with longer pulls, start to count strokes
-keep key 3 in mind: early catch, high elbow, strong finish
-stay on hip or feet and enjoy the ride – but never ever lose draft
-effort: remember ... it's a race
Exit and t1
-Look at t1s of 09 race and improve upon previous
-do a few wetsuit removal practices during race week: I bet I can do it faster than stripper-aided removal. If this tests well, bypass and do your own
-helmet and shoes in bag. dump out before tent, don helmet, carry shoes, drop off bag and wetsuit
-lean bike and shoes on at dismount line; tighten straps once moving forward on bike
Bike
-mental state: guys pushing 400 watts are free entertainment and it looks like the field is full of Vikings today
-Bike Planned IF .74, approx TSS 275, Goal time 5:xx, steady work, little or no coasting
-First 30 mins as 193, easy spinning, ride tangents out of town, take time putting things attached to bike in pockets (Clifs in jersey pockets, glasses with arms inside helmet straps). Make sure helmet is flat to back, and race number is invisible to wind (or avoid attaching race number until T2 – consult Athlete Guide)
-neutralize mental and emotional response to packs and drafters. Neutralize mental / emotional response in case of slower-than-goal bike splits.
-eat early - stomach is normally settled right away and harder swim will have taken more cals than normal
-success is about making decisions. Do what you need to in order to ensure there is the mental real estate to keep making good choices all morning.
-from 30mins in until bike finish: keep on 203 watts, with terrain features at 213 and ‘climb’ to turnaround at 223. Stay on gas steadily, don't let up during descents until 40mph. Look for opportunities for free speed: corners, riding tangents, keeping momentum on rollers, legal drafting on laps 2 and 3, etc. Lots of people will go out too fast on the bike, equalling Free Wind Shadows from pretty much first half of lap 1 onwards. Ride on smoothest the line and pavement that you can safely find.
-Bike is a 5h conversation with your powermeter. No siteseeing.
-general strategy point: if feeling great at 85 miles, make decision to bump to 205 / 215 / 225
-Visuals through ride: "I get small and punch through the wind" ... "I am light and strong"
-turtled head and perfect helmet position for 100% of ride.
-1 /2 Clif every half hour with water. Gatorade on the :15 and :45. Switch from Clifs to gels at about 3.5h
-2 x lava salt every hour
-make sure you're still peeing hourly at 3+ hour mark
-pick a landmark around the 3/4 point that will coincide with your normal point of losing focus / drifting mentally. This is the cue to get your head back into it (ntd: this is probably more like beginning of lap 3).
-Mile 110: unstrap shoes, drop to 193, easy light spinning, get mind into t2 game
t2
-aim for 'among best in class' t2 time based on past race (~1:30?)
-t2 flying dismount, drop bike and gogogo
-turn race number to front right away so volunteers can see and grab your bag
-helmet unstrapped once past dismount line, take off while running
-sit down, dump bag, socks and shoes on, grab hat / baggie of sunscreen bundle, get movin'
-just carry hat and sunscreen until everything is settled, then put 'em both on when you're underway
Run
-a ‘race run’ is going to require mental toughness much earlier in the day. Visualize these words in hard practices, and be able to call upon this whole schema - a mental flash of the words, and the associated physical and mental responses – when the time(s) call for it
-assuming currrent forecast of 26+
-alternate gatorade and gel at every aid station. Grab 2 gels every time: one for next aid station and toss in pocket to eat as you roll up to station - especially on lap 2 of run when aid stations get a bit crowded. IOW, always have an 'emergency' gel pack in your pocket.
-ice whenever its available – shorts, hat, jersey, back pocket of shorts
-don't break stride for pee breaks - just keep moving
-run smart: take tangents, follow shortest paths anywhere, boomerang around corners
-run start: Hit power on on Garmin (wear on wrist from start of day powered off)
-start as shuffle with Key Bobby McGee look-fors: forward lean from chest, footstrike along stance line, quick turnover at 90rpm, eyes on 6 ft ahead on road
-"I am light and strong"
-opening pace of circa 8:30 with HR cap of 150
-back down if pace too hot, and adjust by 10s slower every few minutes unti RPE is very easy
-run entire race, keeping consistent miles
-remember to reframe your relationship with pain -
-mile 6: if on pace, drop to HR cap of 155-158
-Mile 12: how do I feel? if it's an HONEST "great," and running at 155-158, bump up to a cautious 160. If feeling anything else, just keep on pace.
-Hills: remember form to maximize mechanical advantage, make tactical choice at each hill whether to bump to higher effort to climb (HR cap 165), or maintain NP
-mile 18: toggle garmin to "time of day" to evaluate, keep moving, and take stock for a minute. Breathe; control. Figure out what will be needed to get to (top secret goal time) or better. One last reminder of running with perfect McGee form, then go and run with heart.
-move from "reserved, internal focus" to "gutsy, external focus." Pass people and steal their energy. Try to get pace to low 7:00s. Forward lean is particularly key. Keep turnover, keep form, don't walk anywhere. Images of Peter Reid in Kona, Mark Allen, Luc Van Leirdre; find anything that gives you energy.
-"I am light and strong and breathe energy"
Other
-No bike / run Special Food bags
-Bike setup as Profile front bottle for water, Gatorade on cage, 4 (3?) clifs in jersey, 4x gels, 2x extra light tubes on bike with 2x c02, tire lever, allen key.
-don't look at watch / overall race time until mile 18: it's not relevant, and possibly harmful, at any point until then.
Risk Management and Contingencies
-off pace: balance it being a long day with finding opportunities to make up time across the 2-3 hours ahead. Don't try to regain 2-3 mins over the course of a half hour. Look for time gains **ONLY IF YOU ARE MAKING UP FOR A DEFICIENCY** in miles 85-110 of bike, or miles 12-18 of run
-blown tire or minor: come to a stop, close eyes and beathe deep for 5 s, and get on with a calm fix. Think “Chrissie,” not “Normann.”
-major: you're lucky to be doing Ironman. Use the experience to learn something.
Love you idea about hiding gels but be careful this could be viewed as outside assistance and means for a DQ!
Body marking- Doubt you'll avoid that... But I gotta say I see more people smearing the age of the calf with sunscreen or wearing compression socks to cover it up on purpose!
Race Bib #- Is another you won't get out of with WTC , but I agree and like to wait to run to wear mine!
Good luck with your sub 9:30 super top secret finishing goal time!
Body marking - it's an insurance thing, so they know who you are if you're pulled unconscious from the water or scrapped off the Beeline after a crash, and lost your race bib and bike number. If you're trying to hide your age, you can always lie when they ask what to write on your calf. Oh, wait, you're Canadian ... Also, I think they offer body marking the day before at bike check in?
Swim - line up right behind Robin Sarner? He can swim your speed (or a slight bit faster) and he's 6'6".Maybe you guys and Matt Ancona can all link up for an EN train?
"Terrain features 213" ... unless you mean accelerating out of turns, there are no "terrain features" except for the Rural road bridge which would allow an uptick in power.
Mental cues on bike: I see people starting to drift up out of their aerobars at the start of the Beeline the third time around. That's the spot I have picked in the past to start hunkering down, then again 11 miles later coming back down the "hill", when the wind is sometimes coming at you the third time around.
Run nutrition ... not sure about your strategy. Perform every other station = 4/hour for you. @ 8 oz, that's 280 cal per hour, plus whatever you are taking in gels... is that what you want? Sounds like a lot of calories. Maybe 50/50 water and perform? It won't be nearly as warm in Tempe as at Kona, maybe you need less?
Iceing your body. I doubt the temp will be over 75F, and the sun will be lower in the sky than in HI. You may not need ice, just sponges.
After the first 2-3 miles, at about the first hill up from the lake into the parking lot, commit to a specific time goal for your marathon, based on how you feel and your first few splits. Then use that as your whip every mile, upping the mental effort as needed. You can do it physicially, but it's been a long year, and you have to have a no prisoners mentality now. No regrets, no surrender. (Humility is for Hawaii)
Hey, I want to draft off someone else!
Let's have a good race out there. It will be a grand day!
We may see a fair amount of each other on the course if our races go to plan.
See you soon.
I see no portajohn meditation in the plan.
Seriously, can't you guys find each other and rotate the work on the swim?
A few reminders:
I just raced IMFL and the key for me on the run was mentally staying connected to my "why" and that made all the difference. This will allow your racing self to honour your training self by continuing to work. I also repeated my affirmations over and over like a broken record player.
Early on the run I got passed by 3 people, 2 of which were in my AG. I wanted to stay with them, but stuck to my race plan and let them go. This was a lot harder than it sounds. SO be disciplined for the first lap. (I passed all of them during the final few miles). No racing until the last lap.
As you work your way through the field on the last lap pass people with authority. Leave no doubt that you are in control. As a runner this builds momentum and will allow you to "steal" energy. Authority = High cadence + tall through core + driving forward with hips + light on feet + Game face!
WHen the going gets tough you can exaggerate your arm swing to continue driving forward.
You're going to rock it!
Yes maybe we should try to swim work it. If we can keep track of each other during the swim.
Orange day glo paint on the calves of your wetsuits. Test any plans out at the pre race swim.
> water with ensure and Pre-race gels.
> lube calves/ankles for good wetsuit removal
> Tylenol in w/ salt pills on bike in case of aero back pain.
> banana in T2, real food + potassium helps.... Test in training for' sho.
> if feel good early in run, eat a bit sooner than planned.
> carry tons of salt to help processes fluids; expect no broth on run.
> late race delta in pace goals triggers skill / form response.
> prepare to skip last 1-2 aid stations if speed requires; or at least hit like its a 5k.
> frontal aero bottle / A2 type.
Hope someone is saving all of this!
99. Go to bar, order beer, drink
100. Repeat #99!
That will also get you to a nice round number!
@ All: Thank you VERY much. I really appreciate all of the input ... and know that 99% of the comments and advice received in response to a Race Plan eventually end up making their way into the execution of the day.
Now to honour the responses and point-by-points:
@ Al: Body marking is still a unclear area for me, but being Canadian, it's more likely that I would politely ask permission, seek broad consensus, and apologize whether it goes right or not. I'm still on ambiguous ground with stealth marking, actually ... I posted on ST on the subject a few years ago, and was called a cheater and unsportsmanlike, but I still can't find anything in the rules that indicates I have to be body-marked, or, more specifically to the competitive piece and my intention, age-marked. I'll probably just bodymark /agemark in the hotel that morning.
"Terrain features" points to me cutting and pasting from Plans past. However, I do remember when I last raced that the uptick along Beeline constituted a false flat, and had bumped up to gear 3. But for overall strategy, I hear you.
Mental cues: Noted, and that mental marker sounds about right. Thanks.
Run Food: This is the autopilot feed approach I've taken at other races, but I'll probably skip the occasional aid station. Iirc, you indicated they were pretty frequent in AZ, so this will have me backing off.
Headspace for run: YES! I've thought about your rundown in your '11 AZ race many times in my mental rehearsal. That's where I need to be.
@Tim: Damn - you cracked my secret race time code! Thanks for the thought on outside assistance if I hide some gels on-course. This was actually to remedy something that happened when I raced it last time: I was finishing the last loop very hard, and running through aid stations like they were on fire. Which would have been great if I were the only one racing .... except ... by that time, the entire field was on the (3 loop) run, and every aid station was packed like it was a free beer tent at Frosh Week, and I just could not get my paws on any nutrition without standing in line like I was queuing for a Tickle Me Elmo doll circa 1995. So, the gels are ‘last 8-10k’ insurance that I don’t think the SN bag will accomplish.
@ Robin: I'll avoid the portapotty meltdown moment any way I can, thank you very much. But there is something ethereal about the way the blue polyurethane walls catch the sunlight. Seriously, though, I’m really looking forward to racing with you!
@Patrick: yes, water, tylenol, calf lube. I've been eating bananas on every indoor trainer ride since joining EN, so I should have that down as well. And sorry ... I'll be running the Profile aerobar bottle that I refabricated for Kona instead of a between the aerobars type (see pic). The Profile actually improves the aerodynamics of my bike due to a rather bulbous headtube (Cobb's conclusion, after wind tunnel tests of the exact configuration I run), and I further customized my bottle to extend back by a further 3" above the bars in order to (1) store tubes, gels, and other stuff out of the wind, sans bento, and (2) fill the area between the armrests, and capitalize on the areo improvements claimed by the ‘bottle between the bars’ approach. This all gets sealed up with a piece of neoprene velcroed to the top with a slot to refill the bottle, and the flexible straw gets tucked away in another little slot anytime I'm not actively drinking.
Also, stay tuned … I’ll be hitting you up for some run pace / HR execution advice based on a crucible review of my Kona run soon.
@Bill: 99+ … Bingo. If the race goes ok, I have a full post-race circuit planned: Beers near the finish line, hitting one of those 'pay what it weighs' fro-yo places near the hotel HARD, burgers at In'n'Out, then back to the finish line to watch later finishers. Then, more beers, more beers, etc etc. You think I'm joking about post-race chow, but I'm not. I actually booked my hotel based 100% on its proximity to the In'n'Out and a self-serve yogurt place, and will be flying out of PHX two days late so I can be sure that I'll be Boots On the Ground to enjoy $2 Fish Taco Tuesdays at Rubios at least twice. This really is where my game comes together.
On the organized swim: I'm honestly struggling. On one hand, taking my ambiguous position of "if it's not in the rules, its fair game: free speed from legal drafting, no bodymarking, a folded race number, etc etc etc," racing with a confederate is an acceptable proposition. And it's not materially different from a strategy of drafting off a stranger or strangers during the swim, which is definitely acceptable strategy if not an outright convention. What I'm tripping over is how blatant or organized it is. The intentionality is just past the line … but I can’t quite define that line if I’m pressed. I know that it's an inconsistent position, and not one that I should be taking any sanctimonious stance on, but in the end, it just doesn't pass the smell test. And believe me ... with Al's earlier refrains of "9 seconds" rattling around in my head, it's something I'm REALLY struggling with.
Again, thanks everyone.