IM CZML Race Plan - Newbie Dan Shoemaker
Ok - my first public race plan for my first IM....
Some History: Came back to the sport this year after taking a few years off. Last HIM was in 2007. Sprinkle in a move, 70 hour work weeks, six sprints and an Oly or two (none raced well) and that was it until November 2011. I even sold my Tri bike in 2010 (GASP!)
Started running again in November 2011 and in March 2012 found a local tri group. In April I started thinking about IM and registered in May.
Stats: FTP: 229w (powertap) tested several months ago using the Coggan method on an indoor trainer at the end of a rest week. LTHR for the run is 7:15 tested about four months ago using the Friel HR method. Recently ran a 10k race at 44:02 - vdot 46. By far, my running has improved the most this year as opposed to my swim and bike. Austin 70.3 - HIM at 5:32 and ran within a minute of my standalone half marathon back in March 2012... My power meter batteries weren't working during the race and I don't wear a HR strap anymore so the bike leg was totally PE which I suck at but I'm getting better ;-) I'm 6'2" and 175lbs.
Pre-race nutrition plan: In the taper now so I'm working hard to control eating and make good choices. My goal was to get to 170 lb on race day, but I suspect I will gain one or two as I start to load early next week. I own a restaurant - many say it's difficult to eat well in that setting but I call BS - anything is possible if you are smart and plan for it - I often eat better there than at home or when we are out and about ;-) I NEED to be better with the caffeine. It's a major part of my diet right now in the morning and at night.
Swim: Goal 1:25 or less. Slow smooth fast. Get into a rhythm early, find some toes and get from point A to point B conserving as much energy as possible. I've struggled with drafting in other races though - always feeling like I'm going too slow or drifting (or maybe it was the person in front who was drifting!) Either way, I need to stay calm cool and collected here and remember that it's a long day and I will get to the end of the swim soon enough. Prior race reports indicate we are going against the current on the way out and with it on the way back but I'm not counting on anything.
T1: Goal: 6 min. Slow smooth fast. I usually do well here in shorter course races. I don't plan on wasting time but I'm not going to rush. Visual rehearsal over and over here programs things to go well. I will have walked the entire transition on both sides several times, found my landmarks, and know clearly what steps to follow and shave a couple of minutes off the competition.
Bike: Goal 5:55 or less. I've done two race RR landing just shy of 6:00 hours for the bike leg. Both were long north and south loops with plenty of 14-18 mph crosswinds to enjoy. I've settled at 160-165 watts for the bike. My first hour will be at 150w. I may push to 170-175w for the 2nd half of the last lap, but I definitely plan to ease up spin and stretch on the last leg coming into town. I use WKO but I haven't ever paid much attention to IF. Just normalized watts usually. I have started feeling fatigued around mile 93 during these rides and have let my body talk louder than my mind... Eager to get off the bike by mile 105 and REALLY ready by the end of the ride ;-) 1 bottle infinit per hour (280 cal). 1 uncrustable every 1.5 - 2.0 hours based on feel. 1 bottle nuun electrolyte water every hour. I need help determining the best way to keep/store/add all of that nutrition. I'd like to avoid special needs area on the bike as I hear (esp in Coz) that it can be a cluster. Any stops for refueling need to be less than 1 minute. Winds in Coz are predominately out of ENE at 10-12 so I feel I'm ready, but I know that last lap will be interesting. Head down, maintain cadence and watts, save the energy and don't "hammer it home" the race has not even started.
T2: I'm debating whether or not to change tri shorts here. Part of me thinks the boys will enjoy some air and I can "buy" some comfort (paid for in minutes of course) for the marathon. T2 is always super fast. Socks and shoes prepped and ready. Turn race belt around, change sunglasses and grab my hat and off we go. Time will depend on whether I decide to change shorts or not. Goal: 5:00 if I change, 2:30 if not.
Run: 4:00 or less. Ah, my first marathon! Here's the big question mark. With my success on the run during the HIM, I WILL trust the bike plan and the 4 keys.... Based upon my vdot, I will start at 9:45 to 10:00 miles for the first 10k. Walking through rest stops only if needed. 1 Rocktane Gel with water every 5k. Salt tabs? Not sure of how much or how often here. Goal is to get to 1000mg per hour. Last training weekend I had in in Houston (similar temp and humidity) ended up with my clothes soaked and CRUSTY salt all over me. Does that mean too much or too little? Not really sure. I have several "one things" and I will be prepared to suffer and face the demons. Mile 16-26 will be an Dan Shoemakers internal WW3 ;-)
If I break 12:00 for my first IM, I will be very happy. I feel 12:00 to 12:30 is very achievable even if I falter some during the run, but I think I will be disappointed if that happens.
Any thoughts questions and suggestions are greatly appreciated!!!
Comments
Nutrition sounds a little complicated , carrying , storing , mixing , infinit, nuun etc. But its too late to change now. Do and use exactly what you did in your RR. Love those uncrustables.
I vote to keep your tri-shorts on , save the minute or two. You will be very uncomfortable at some point on that run and its not going to come from your tri-shorts :-)
Your run maybe a bit ambitious with a vdot of 46. We have a heat app at our disposal here at EN . Its under the resources tab and you can punch in your vdot, expected temps, and dew points and it predicts your best IM marathon of 3:59 and then makes adjustments from there based on the temps and dew point. Definitely go there and check it out. Al Truscott schooled me in this dept last year and he was right . Just relaying the education! Also for your run definitely recommend walking just 20-30 steps every aid station or mile . Its hard to do but it works! If your shooting for 1000mg of sodium per hour on the run , use salt stick or equivalent. I believe the gatorade on the course to be the regular formula which is fairly low in sodium.
Glad you looked at 4 keys . Review it again and again.
@ Dan - a few things:
Good Luck!
Tim/Al,
Thank you SO much for the observations/feedback/kind words!
I forgot to add my race number: 1567.
Just a few words-
1. Al saved me a few times!!! Trust me I am young, stoopid, and overly ambitious 99.6% of the time or more!!!
2. The IM marathon is just a different animal
3. Be careful mixing all your nutrition on the move!! Might be safer to stop while doing it unless you can maintain a straight line. Safety of yourself and others come first.
4. Stick to your watts!!!! Nothing more
5. Let the SUCK find you don't find it.
I also agree with Al that crusty clothes = too much salt. I will be taking in tremendous amounts of sodium and my clothes will not be crusted up. I don't know where the stuff goes but my body needs sodium in mega doses. If you do take in too much on the bike and you are "crusty" at T2 then a change of clothes might be in order. Otherwise, you can hit the run wearing the same outfit...which is what most people do.