Race Plan Sukhi Muker IM Coz 2013
I’ll begin with saying that writing this race plan brings me both immense joy and immense fear… A part of me is completely committed to going for it, yet another part of me is saying you went for it 12 wks ago and crashed and burned…
The short story is that 20 mins. Into IMCanada I knew my body just wasn’t firing, cramps started in my rib cage during the swim, progressed from there and I never did get a chance to execute the fitness I’ve earned. That’s all IMCoz is about… a simple execution of the fitness I have!
EN has been a source of inspiration, support and guidance… so here are the deets my friends… I welcome all feedback, constructive and all…
Sukhi Muker
Age 40, IM #5
FTP 265, weight 140, W/Kg 4.17, VDOT 60
Strategy
Race for the entire day, and let the drama begin when it does on the run, but don’t let that shake my intention. Be ready to go to that dark place within my soul and bury my body to the finish line!
Race Week
-relaxed, calm, smiling – remind myself it’s a gift to do be an IM and have friends and family that love and support me in all that I do
-Nutrient dense foods, protein 1.5g/kg, Green, lean and clean, no refined carbs.
-A constant conversation with myself asking “Is this fueling or depleting me for race day?”
-Staying off feet as much as possible
-Saturday – Day off
-Sunday - 1 hr ride 30 min transition run, bed time 8pm
- Monday – 30-40 min. swim, bed time 8pm
-Tuesday – 30 min swim, 1 hr ride 20 min transition run (last run before race day), pack bike and gear, bed time 8pm
-Wednesday – 30 min swim, bed time 8:30pm
-Thursday – Fly to Cozumel (all meals prepared) 10 min. jog to get a feel for heat Thursday night in Coz – assemble bike, bed time 9pm
-Friday – begin carb loading, simple carbs, white bread - 15-20 min swim on course, 20-30 min easy spin on bike, go to race site to check in 2pm, race meeting 3pm, 4pm meet EN team, 6pm dinner at Italian restaurant at Hotel, pack bags, bed time 9pm
-Saturday – everything salted, HUGE breakfast and lunch with lots of simple carbs, sipping on perform and UCAN all day - 15-20 min easy spin on bike take gear to T1 and T2, study transitions, where are the bags, where’s the change tent, where’s my bike, know all entrances and exits, no surprises race day, get in, get out, ipod all day with chill music, pack back pack for race morning, Dinner at hotel 4:30pm (decide after Thursday night which restaurant), smoothie 8pm, set alarm for 3am, charge Garmin, meditate for 45 mins clearing head, bed time 9pm.
-Sunday – Race day
- smoothie at 3am (last meal)
- shower, tape nipples, apply chafe cream, put on trisuit
- bus/cab to transition with ipod on, and keep telling myself “I feel f**cking amazing!”
-put game face music on after body marking, sipping on UCAN drink, inflate bike tires and last bike check, gentle stretching, yerbe matte 30 min before race start,
-put on swimskin, gel 20 mins before race start
Swim
This is my first non-wetsuit swim, will be a new experience that I’m embracing. I’ve been swimming 3-6 hrs/week over the past 12 weeks so I feel more prepared for the swim than I ever have before.
Goal of 1:05-1:09
-Seed near ??? Would love some advice here, especially from anyone who’s raced IMCoz – love to find some big dude to get behind at start, and use his big draft
?Where are the currents worst, etc?
-hard for first 300-400, Quick full strokes focused on swimming strong, natural kick, breathing to one side only. Choose a pace based on muscles, form and fitness ... NOT adrenaline. Stay in control.,. but try to stay on some feet.
-When I get hit: keep my head down, hold my space and know it’s not intentional, the goal is to keep driving forward
-muscle fatigue: first 300-400 will be gone in no time, just keep swimming strong
-Don’t collapse after 400 settle into pace with a slightly longer pull, counting my strokes
-pointers: reach, fingers down, high elbow pull, strong finish
-sight every 9 strokes
-stay on feet, when settled in look for swimmers to leap frog to by moving to hip and then advancing to next draft
-remember: it’s a race… RACE
T1
-Practice several skinsuit removals race week
- running to bag unzip skinsuit and lower to waist, take off cap and goggles
-Place goggles and cap in bag and take out helmet and race belt. In change tent stay standing, put on helmet, clip on and pull off skinsuit from waist, place in bag and GO, while running clip on race belt
- get to bike (shoes are clipped in), run past mount line and hop on in stride (already practiced), tighten straps once moving forward on bike
Bike
-Bike Planned IF .73, approx TSS 275, Goal time 4:57-5:07, steady work, very little or no coasting
-Nutrition: UCAN, Perform, Gatorade bottles rotated with 3 cliff shots/hr and energy 28 shots, Yerbe matte halfway through ride, NU electrolytes, 250-300cal/hr
forst 30 mins: 180W
-use water at every aid station to stay cool by watering entire body
-stay mentally and emotionally neutral to packs and drafters and get a legal draft while riding into the headwinds. Stay mentally and emotionally neutral in case of slower-than-goal bike splits, it’s not over till it’s over
-eat early
-Make the right decisions early to stay in my box and increase success; keep executing the fitness I’ve earned
-Start dialing up to 190W even during head and tailwinds, wind direction changes nothing
-Ride on the smooth part of the pavement and ignore what others are doing.
-My Bike is a 5h conversation with my powermeter. Nothing less, nothing more!
-game plan: assess at mile 85, and decide to back off watts to 180, hold 190 or crank up to 200, stay focused here and set myself for the run I’m capable of
-My mantra: "I am fast and strong" “You’re doing it” “Tuck through the wind”
-head down and perfect helmet position for 100% of ride.
-peeing every 1-2 hrs on the fly
-Mile 105: “The runs coming up and I LOVE TO RUN!” “Nobody can run like me” “You’re going to pick off every runner in sight” smile, smile, smile! Thoughts of Indira and Kate (my daughter and wife)
Mile 111: get out of TT and stretch out hip flexors, glutes and calves, start dancing on the pedals getting ready to run like I can
-feet out of shoes 100 yds before dismount line
T2
-fly off bike, hand bike to volunteer and go go go go…. Repeat “It doesn’t matter how my legs feel, this is my day, this is my day, this is my day”
-turn race number to front, unclip helmet, grab bag
-take off helmet while running
-sit down, dump bag, socks and shoes on, grab Ziploc bag and go go go go
-while running through transition put on glasses, visor and gel flask and electrolytes into trisuit pockets
Run
-Goal time 3:05-3:15
-this is my race to run and execute the fitness I have, it will require mental toughness very early. The run is divided into 6 legs approximately 4.5 miles each, focus on each leg only and BE PRESENT!
-Stand tall, be light and quick on your feet, you’re a 100 mile ultra-runner, you got this, it’s only 26 miles!
- stay open in the hips and follow through each stride, keep shoulders relaxed and keep myarms pumping
-a squirt of gel every 4 miles, water/ice every 1 mile, Gatorade every 2nd mile
-150-175cal/hr
-ice whenever available – into shorts, hat, jersey, back pocket, keep in hands to melt
-terminator face, stay focused
-no pee breaks - just keep moving
-run intelligently: look as far ahead as possible, straight lines, following the shortest path, sling shot around corners
-mantra "The closer I get the stronger I feel", "The closer I get the stronger I feel", "The closer I get the stronger I feel"
-no racing other people, ignore others
-opening pace 7:30 for 1-2 miles
-by end of first leg be running low 7min/miles
-back down if pace too hot, and adjust accordingly
-run entire race, keeping pace consistent
-reframe my relationship to pain, it’s just the universe testing me to see if I’m worthy
-during the 5th leg: toggle garmin to "time of day" to re-evaluate, where things are. Relax, Breathe, stay calm and cool.
-Decide NOW, how far I’m going into the hole based on my present time
-make the switch from an internal focus to a ballsy external focus. Start hunting people down ahead of me, pass’em with authority and do not leave an ounce of doubt that they will ever catch me, zap them of their energy.
-Hold pace at low 7 min/miles. Lean into it and keep those arms pumping hard
-Use image of Mirinda Carfree running her PR
-"The Closer I get the Stronger I Feel, Let’s Go, Let’s Go, Let’s GO
Finish Line
- A bundle of emotions!
I welcome all comments, concerns, suggestions and insights.
Comments
Swim.... your a hockey player... line up on the buoy line up front!!! No seriously IMCOZ was one of the easiest mass starts , not as many people and wide open with lots of room... the swim starts into the current or drift (i believe this is the predominant flow and faces north ) you wanna stay with who ever you can in the beginning, at the first turn around you then swim down current very fast , at the second turn around you are again heading the same direction as the start and this is back into the current! Be prepared mentally to keep moving and shrug off a possible slower swim than expected, last year was like swimming on a treadmill.
T1...long way to the bikes.... They had carpet path for the most part to the tents and then to the bikes but there was a few sections without carpet.... I decided to put my shoees on in the tent and run in them to my bike to prevent running in any sand with wet feet...So when viewing transition keep that in mind.
Bike....sounds awesome.... aero aero aero
T2.... Check the rules.... I do not think you need your race belt number on the bike.... If that is the case ride without it and put it on leaving T2.
Run.... The aid stations feel like they are every 50' (reality I think every kilometer)... way too many.... dont allow yourself to stop at everyone... it will be hot and exposed.... so evaluate as you go! can't wait to watch you run!
Wishing you Good Skill! You got this!
I wish you the best of race days! I am not an IM (yet), but was wow'd at the level if detail, both mental and physical in your race plan.
You've got this!
Best wishes,
Beth
Sukhi - thoughts:
-you are unlikely to be allowed to have your shoes clipped on your bike in t1 so plan accordingly.
-you likely don't need your race belt on during the bike anymore so plan to either have it in your T2 ziplock or put it on as soon as you dump your bag.
-stay under the wind on your bike. You mentioned paying attention to your helmet position which is smart I just want you to have in your head the whole ride how important being aero in that wind is. Legal drafts whenever possible and slingshot around those you pass then get immediately back to the right always aiming for the next wheel. You save 1-2 seconds for every person you pass like this.
-go get what you deserve!
You have W/Kg and vDot numbers that many of us can't comprehend or even dream about. Which is great for you and your quest for a stellar race. Your race plan looks well considered to get you were you want to be. Just be sure to check the rules as others have pointed out on shoes on the bike and wearing the bib for run only.
However, completely agree with Al that you need to be committed long before the gun goes off and truly believe in that commitment. If you just dabble with discomfort and decide later on, you have already decided to have an average age grouper race. YOUR NOT THAT GUY. Commit now or just go have fun. As an ultra runner, you know how to ignore both the mental and physical suffering that will come if you are prepared for it. You cannot wait to feel it before you make the decision - it will cost you your chance to have the race you are capable of.
Now, get your head on straight. Execute the plan. Prepare to feel the suck. Reap the rewards!
It's yours if you want it. Now go get it.
Have a great day out there.... we'll be watching!
@Team Thank you so much for taking the time to review this plan and share all your insights. It’s crystal clear that when I wrote it I was still straddling the fence with how committed I was to fully showing up. It reminds me of a colleague of mine Marianne Williamson who has this pretty cool quote:
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
Huge awareness on my part. A lot more of me today knows what’s possible for Coz. And what it’s going to take. I feel very grateful to have the support of so many friends, family and team… For me I feel like I’m able to take a part of each of you with me while I race…
@Tim the “master” executor… I will certainly line up right at the front. I was told the current is weaker closer to shore? Is that true? If so Should I stay closer to the shore line as opposed to buoy Line? I want to start with swimmers who are aiming for a 60min swim. Thanks for the heads up on how long the jaunt in T1 is, I’ll see what the ground looks like for the run and decide whether I’ll clip my shoes in or have them in my S-B bag. And thx for the heads up on multiple aid stations, this slowed me down at IMFL last year, I’ll use my garmin to mark the miles for which stations I’ll hit.
@Team The athlete manual was emailed last week and I’ve read it cover to cover. On P.17 it says “Shoes must be in bike gear bag or secured to bike pedals” and says “Each participant must wear the Ford Ironman Cozumel issued race number at all times while on course”. I’ll double check at the meeting, but I assume this means I have to have my race belt on for the bike and green light for shoes clipped in.
@Elizabeth Thx for your wishes, it helps to know when one is so supported
@Al.. Thx for always sharing your wisdom, I plan to follow suit with another great race that follows a plan….You’re so right, my legs will feel tired and loaded so why does that change anything??? Now it doesn’t! You response prompted multiple conversations with Kate and I. She’s seen me almost faint, vomit, be delirious at several finish lines, a great reminder that I’m now going this deep for IMCoz… I won’t let the circumstances of my body and what’s around me disrupt my resolve, focus and intention. I have made 4 mantras that I will cycle through for the race as well… awesome tip!
@Robin, I look forward to toeing the start line with you again very soon. Wish you were coming down to Coz. Thx for the support.
@Paul, Thx for the heads up on the swim and the 114 for the bike. I tried to get a place at the Cozumel Palace, but it was all booked, I was even put on the wait list, but nothing came up, so unfortunately I’m staying right between the race start and finish line at The Park Royal, also a host hotel, hopefully it’s decent! Will be attending the 3pm meeting Friday, I will look for you in EN gear. I don’t have any EN swag so look for the East Indian dude with tattoos, that’s me. Look forward to meeting you.
@John, last year at IMFL at about the 100 mile mark we were riding together and I told you how I was digging myself out of a hole, you said, “Well the runs coming up and that’s your thing!” Those words are now one of my mantras at the end of the bike. Great tip on riding up to the wheel until a last second pass….I will do everything in my power to get what I deserve. Thanks Bud!
@Steve, yes no dabbling… full on commitment from here! I’m ready for the suck that this execution will bring. FYI… I ran my first marathon in 2006 in 3:47! These numbers are from several years of very hard work of transforming my mind/body from a hockey player to endurance athlete, 35 lbs lighter and dropped 11% to now 5% body fat… What’s possible for one is possible for all.
On a final note… Kate and Indira will not be joining me for this trip. It’ll be the first race that Kate won’t be on site cheering. I asked my older brother, Raj, to fly down with me, he’s also a former hockey player that frequently dropped his gloves on the ice, kind of a no BS guy. His exact words to me were:
"YES, I’ll come as long as you promise to leave that wimp that raced in Whistler at home" Gotta love brotherly love… ; )
Your comments are exactly what I needed, I am committed to this… Thank you!
Kick it bro.
yes we will toe the line together another time.
your brother is funny.
have a great interaction with the water and land spirits of mexico.