Fear and Loathing in Cozumel - My Ironman Race Plan
“The possibility of physical and mental collapse is now very real. No sympathy for the Devil, keep that in mind. Buy the ticket, take the ride.” Hunter S. Thompson
Hi, I’m Paul Hough from Tampa, FL. I turned 55 this year and Ironman Cozumel will be my 5th IM…all since age 51 (IMFL – 10:33, IMCDA – 11:16, IMAZ – 10:37, IMRG – 11:14).
It’s been almost a year since I bought my ‘ticket’ to Coz, and now with less than 2 weeks to go the fact that I am about to do some extreme suffering is starting to seem very real. Yep, I’m skeered! I’ve already raced 9 triathlons this year winning my age group in 5 of them and coming in second in two more. I guess I would call that success, but a full ironman overrides everything else. This is my A+ race! Because this year's races were all 70.3 or shorter, I made 2 key decisions for my IMCOZ training. First, I chose the 20 week program over my usual 12 wk approach since I didn’t have any really long rides the first half of the year. And second, I chose to train right through the Vegas 70.3 to avoid putting a hole in my training program. In retrospect, the Vegas decision was the wrong one. I hurt my right shoulder in the swim and my running was flat for weeks. I ended up putting a bigger hole in my program than if I had tapered for the race. I loathe my stupidity. I am just too old to race long course without any rest.
Here’s how my training build has gone.
- Swimming – after Vegas I could not even lift my right arm for 2 days. I was diagnosed with tendonitis in my right shoulder and a possible minor tear to my rotator cuff. At the time, I thought my Cozumel race was over. But I’ve been in twice a week physical therapy since and the last 4 weeks have been able to average 14,200 yards per week. I’ve had two 5,000 yard workouts in the last week (5 and 12 Nov) a volume I’ve never reached in any other build.
- I’ve focused more on biking this year than ever before. Since mid-August, I’ve put in 9 solo rides between 100 and 126 miles. Twice in October I had 300 mile bike weeks (305 and 301).
- My running is so-so. It’s been too hot for too long and I haven’t put in as many long runs as I would have liked. Since October, I’ve had 5 weeks between 40 and 50 miles. I finally had an 18 mile run on 8 Nov @ 8:57 avg pace with a negative split.
- Starting 9 weeks out, I had a 5 week block with all weeks between 20 to 24 hours. At 4 weeks out, I dropped back to 16.5 hours to freshen up some, then finished the next week at 22.5 hours. I will start tapering the bike and run on Tuesday (12 days out), but only 7 days for the swim since I did so little for several weeks after Vegas. This is basically a taper 1 week, build 1 week, taper 2 week strategy designed to keep fitness at a higher level closer to the race.
I’ll be traveling to Cozumel with my wife, daughter and mother-in-law on Thanksgiving Day. Starting on Friday I will follow my QT2 race fueling plan up to and through the race as closely as I can. I will supplement that with Pickle Juice Sport and will eat S-caps like candy to ward off cramps. Below are what I hope will prove to be conservative race day goals:
Swim Goal – 80 mins
n Although my recent volume is decent, my power has been impacted by the tendonitis. I expect to fully in the middle of this one.
n I will not be able to start hard, and intend to stay outside for 1000 yards before moving into the field to catch a draft.
n I’m counting on the salt water, my skin suit, and the draft effect of the full field to bring me home. I think a sub 80 min time is very realistic, and probably sub 75 as long as the chops and currents are not too bad.
T1 – 5 mins. I hear that there is a 200m run to T1. My thought is that it was 600m at San Juan and this is cake. I will run that at a steady pace while unzipping my skin suit and removing my swim cap and goggles. Grab my bag, put on socks and shoes, helmet, drink 8 oz pickle juice and go. Sunglasses already on bike.
Bike Goal – 5:20 mins
n I did RR#2 completely solo in 5:29:50 on a windy day and believe 5:20 is a realistic “SHOULD” split for me. I was under 5:20 at both IMFL and IMAZ.
n I will be riding ‘Dragonfire’ my Giant Advanced Trinity SL-1, with ENVE 45/65 wheels, Bonty R4 tires w latex tubes and G3 powertap. I’ll be holding between .71 and .73 IF. If it’s not too windy, I see myself riding a 5:15 but I don’t want to push any faster than that or will be approaching my COULD ride.
n Here is the difference between my RR time and race day:
o With 9 long rides since mid-August, this will be just another day at the office
o I will have fresh legs from my taper
o I will use an aero helmet (Rudy Project WingSpan) and am going with road shoes
o The course is closed and flat (my RR course has stop signs, road crossings, 25 miles of hills, etc)
o I intend to sling shot my way through the field after a MOP swim and will take a legal draft when going into the wind.
n I will stand up on the bike about every 15-20 mins to stretch out my legs.
n Unfortunately, the math is telling me I will never catch Tim Cronk after the swim. I’m cronked!
T2 – 3 mins. Grab run bag, change socks if soaked, else wise just put on the shoes. All needed items in one bag. Grab race belt, hat, and bag of stuff and put it on while jogging to the exit.
Run Goal – 4:10 mins
n The run is my big unknown since it will be largely dependent on the humidity and how I feel.
n I think I’ve lost a step or two this year -- could be I’m just getting older, or it could be that it really was a hot summer. For sure, I don’t handle high humidity as well as I used to. So I think 4:10 is a realistic time for me for these conditions. If the weather is OK, I will try for 3:55.
n No faster than 9:30 for first 6 miles. If ahead of pace at those miles, walk the extra time off.
n I will walk the aid stations and I will take fluids at the beginning and end to make sure I get enough. If it’s not too hot, I will try to reduce the amount of walking.
n I run by RPE, but miles 10 to 16 are my weak spot. I’ve got to really focus here to keep from slowing down. Once I get to mile 16, I start my 10 mile countdown.
n I will have Pickle Juice shots in my Special Needs bag just in case.
n For the last 6 miles I intend to channel Sukhi’s IMFL mental strength and my frickin’ old legs better work or else I will punish them mercilessly in the off season!
Overall – 10:58 hrs – Race day conditions and my ability to execute properly will drive the outcome. I might be able to take 15 minutes off this and I might end up 30 mins slower. All I know is that I will face down my fears and give it my best shot.
Comments
Paul,
Nice race plan. Just a couple questions or further clarifications:
1) What is the decision process for a .73 vs .71 on the bike? At a 250 watt FTP this is only 5 watts, but just wondering if you feel good does this decision happen after 1 hour, look to negative split and ride the second half a little harder?
2) I just did the run pace calculation and a 4:10 marathon is 9:33 miles and a 3:55 is and 8:58 pace. I know that you train in the heat just remember to consult the heat pace calcualtor. Given the above paces if you can focus on your identified limiter, miles 10-16 you will set yourself up for a good run.
Gordon
Like you I don't run well in humidity and watching our paces and staying hydrated will be very important!!
Best of luck mate and see you come next Thursday. Ill be out deep sea fishing with my son and father-in-law. Getting away from the madness to face it on Friday
I carried an extra one in a flask in my tri suit from t1 on just in case.
Good luck!!!
Hey Gordon, i use my Powertap to keep my watts in check and IF is more of an outcome rather than a target. I'll be riding a higher IF into the wind, but it tends to fall when I have it at my back. With a large field, it may tend more to the lower side. I've run 3:57 to 4:09 in my 4 IMs. I do not run with a Garmin...just how I feel for the day. I'm hoping my solid bike training gives me a better shot at a faster run. If the high stays under 80 (possible) and the humidity is similar to Tampa this time of year, then I'll go for it.
@ Jimmy, i will have 8oz the night before, 8 oz before the race starts, 8 oz at T1 and again at T2. And I'm taking the new Pickle Juice SHOTS with me on the run. In hot weather my personal physiology is that there is no such thing as too much sodium.
Paul, you know how to race, don't forget that while you're coming out of T2.
One other thing ... don't forget that beer (on the skin) enhances the tanning process. Or at least that's what Raoul's attorney said.
- Raoul Duke
Have a great one. You are set.
Great Plan! Think you've got it wired. Have a great race!