IMLP Race Execution Plan- Kar-Ming Lo

trisumai

Saturday 7/27/13

Celebrate my 41st Birthday with family.  Woohoo!!  One glass of wine at dinnertime.  No meat after Friday.  

Sunday 7/28/13

Wake @ 0400.  Breakfast: 2 bowls of Honey Bunches of Oats/milk (approx 400 cals), cup or two of coffee

Arrive at transition @ 0515.  Sip from bottle of Infinit (24 oz bottle)

Swim:  Line up with 1:00-1:10 corral.  Wear swim briefs under wetsuit (easier to change out of in T1 than Jammers).  Goal is to swim easy first lap and focus on rolling and arm entry/early vertical forearm.  Goal time: 1:05-1:08 based on 1:13 pool rehearsal (minus 5-10% for wetsuit).  

T1: 6-8' (because that is what everyone else seems to say.  Drink from Infinit bottle. Change into tri kit after drying off.  Possible rain vest if rain forecasted early (or leave in Bike special needs)

Bike:  Goal: Sub 6 (5:40-5:45 would be awesome)

Miles 1-8 out of LP: 175-180W (68-70% FTP) as per prior suggestion of slightly higher watts out of LP posted by Coach R.  

Miles 8-30: 172-175W (67-68%)  Spin until 30 mph or > 95-100 rpm on descent.

Miles 31-56: 175-180W (68-70%) just taking it a little bit easier on 1st loop.  Bike SNB will have 24 oz Infinit and 24 oz bottle Infinit (powder only).

Miles 56-107: Depending on how I am feeling goal is 180-187 W (70-72% FTP)

Miles 107-112: Concentrate on finishing strong and preparing for run.  

Guide ride by RPE and watts.  HR secondary.  Goal HR should be approximately 139-142 bpm (perhaps up to 145 in 2nd loop).  If higher may be slightly dehydrated.  If lower, then consider eating more.  

Consume 420 cals Infinit (12 oz) per loop with 24 oz water.  Plan to begin ride with 24 oz water in speedfil, 24 oz of Infinit (840 cal), and extra bottle with Infinit but unfilled (will fill at 2nd aid station after discarding 1st bottle).  Drink every 10-15 minutes (2 gulps per time is approximately 4 oz).  No socks as I will try to take care of business on the ride.  Hopefully 2x in the first 56 miles (based on my RR) and 1-2x in the 2nd loop.  Goal time of sub 6 (with 5:40-5:50 as awesome goal) based on training partner as I have no other gauge.  He feels in better shape this year compared to prior LP years.  His times are approximately 5:45-6:00.  I have been a bit stronger on our long rides together especially on climbs.  

T2: 5'  Bring arm sleeves.  

Run:  Goal: 3:43-3:55   Repeat mantra of "Run smooth, not hard."  

Miles 1-6: 8:54/mi pace.  Keep disciplined while others fly past.  Walk 30 steps at aid stations and refuel.  Infinit Napalm 100 calories/serving (5 servings in 5 oz bottle) at every 2 miles.  Walk 30 steps at top of ski hill to get HR down.  

Miles 6-18: 8:24/mi pace.  Same as above.  Run Special Needs: Infinit Napalm.  Consider longer sleeve shirt or vest.

Mile 18: Race is on.  Hopefully feeling good enough to increase pace by 3-5 seconds per mile every mile to max 8:12-8:15/mi pace by mile 22.  At mile 24 may increase as able.  

Mile 26.2: Smile.  Zip up jersey.  

RPE guides pace.  HR secondary monitor.  Goal HR 10-15 beats above bike HR --> approximately 150-155 bpm.  

Remind myself that staying steady is to stay strong.  The highs don't last long nor do the lows.  Stay positive and thank the volunteers. 

John Withrow

Happy early birthday!

Have you ridden the course before? Make sure you are very careful out of T1 on the bike for the wicked first couple hundred yds. There is a decent amount of climbing in those first 8 miles. Be smooth on that section and don't cook your whole day too early. I would personally target your 172-175 until the end of the big descent in Keene, then target your 175-180 on the next 15mile flat section.

BSN- why the unmixed bottle of Infinit? Seems like the time/danger to mix this at an aid station wouldn't be worth it unless you have actually practiced this a lot and can do it very easily on the fly in traffic... Can't imagine that the extra 20-24oz of weight would make any difference, especially since it will actually be helping you on the 7 miles of descending after BSN.

Good luck man. Set yourself up properly and you are going to be passing a ton of people with that run!

trisumai

Thx. Good points on the bottle. Will fill up. I like your idea of holding back and slightly upping it on the flat section.

Steve West

First thing that jumps out at me is changing into your tri kit in T1. Why the swim briefs and not tri shorts under the wetsuit? Do you really want to fight with your tri top when your wet and in a hurry? I find it nearly impossible to get my tri top on when I am wet.

The other thing is calories on the bike. Looks like less than 900 for the entire ride unless I read it wrong. I see 420 lap 1, 420 lap 2 and the spare powder JW mentioned.

Pacing strategy looks fairly well considered on both bike and run.

x2 on the bike exit/decent - don't want to find yourself flying into the hay bales on the first turn of the day.

Nice touch about thanking the volunteers. Something I really enjoy doing in all races - really make my day!

trisumai

@ Steve. Thanks for suggestions. That was a typo.  I will have 2 bottles of nutrition for each loop. Each bottle is double concentrated to 840 calories. I will be drinking 420 calories (or 1/2 bottle, 12 oz) per hour plus an additional 24-36 oz of water (Depending on the heat). Total calories carried on bike will be 3280 cal. I will keep all my bottles filled with water/powder so that I don't have to try to add water to powder on the bike. I plan on discarding the bottles as I finish them.

As for the tri kit, good point on the top. I was thinking more of the bottoms as I always get horrible irritation along my perineum for HIM and longer rides when I wear my wet tri shorts. I don't use chamois and so don't want to experiment this late with it. I will keep the top on for the swim and only change out the bottoms.