CRITIQUE MY RACE PLAN (DRAFT 1) FOR IMLC
Even though we are still 5 weeks out ..... here is my first draft of a race plan. ALL INPUT MORE THAN WELCOME (that way I can use it for my RR2). here it goes:
JUAN VERGARA – IMLC – THE PLAN
This will be my first full distance after 2 years of 70.3.
Based on my believe to “never re-invent the wheel” the following is a cut-and-paste plan based on the experience and brains of so many WSM team mates, RnP and the wisdom within the Wiki.
TARGETS:
- FTP: 277
- VDOT: 50
- WEIGHT: 68KG/150LBS
- TIME: SUB 11HRS (SWIM: 01:12:00 – T1: 03:30 – BIKE: 05:45:00 – T2: 02:30 – RUN 03:47:00 – TOTAL: 10:50:00)
- ENJOY EVERY MINUTE BEFORE-DURING-AFTER WHILE FOCUSING ON DISCIPLINED EXECUTION THE EN WAY ALL THE WAY!!!!
TRAVEL AND PRE-RACE WEEK:
- arrive early in Los Cabos to adapt to the 4 hour time difference between home in São Paulo (Brazil) and Los Cabos (Mexico). Long flight with a 6 hour connection in Mexico City. Departure from SP Sunday march 23rd, Arrival in LC Monday march 24th, race Sunday march 30th (plenty of time to adapt).
- Hire EST (Endurance Sports Travel) to take care of the details and mostly, take care of my Iron-wife!!! Done. Great advice!!
- Stay at a proven good hotel different from the official hotel but walking distance. Cabo Azul hotel is the choice per Michael Johnson’s experience and recommendation. He says: “Cabo Azul was very nice. You will run by the hotel 6 times on the marathon. You can walk from finish line back to hotel. It's also just 2 doors down from the Hola Grand Faro (host hotel and shuttle pickup for swim) Just walked down to Hola and got on to the shuttle. Cabo Azul is across the street from the LBS> Beautiful pool and beach. I will stay there again if I return! “
- Train and eat exactly as prescribed in EN IM week 20 and Core Diet pre race nutrition plan.
- Register early pm on Thursday (upon first opening of registration 12pm), walk the expo and never come back!!!!!
NUTRITION:
I have been consulting CoreDiet for the past 2 years and done very well with their recipe. Specifically for Los Cabos, where Gatorade is the official beverage and I want to race light (carry less weight possible on bike and run making full use of the “race-course-buffet), I have asked CoreDiet to adapt my nutrition to regular Gatorade intake, have trained with Gatorade all sessions since IM week 12 and have adapted my body to swallow 8 to 10 24oz bottles of Gatorade during bike/run …. (on more testimony that our body can make amazing adaptations and practice makes perfect). Given the lower sodium content in regular Gatorade I will be complementing with saltsticks, cliffblocks and PowerGels. (Very important: I am already planning to initiate my recovery ASAP after finish line with plenty ice-cold Mexican beer and chilly-hot Mexican food!!!!!). I DO HAVE DOUBT AS FAR AS AID STATIONS ON THE BIKE: while the EN protocol says "top off at every station" it seems to me as though the amount of stations at IMLC is higher than usual?? reportedly "Through out the bike course there will be nine (9) aid stations which will be located near KM 10, 20, 34, 40, 50, 60, 70, 80 and 90 of every lap to supply you with Gatorade" ... which means 18 stations in 180k ....
GEAR:
Friday … The day to prepare ALL GEAR and the famous 5 bags: This is certainly one of the aspects of a first full distance that confuses and scares. This is what I plan to do (please critique!!!!):
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MYSELF: |
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Plan A: the new EN gear, all red, if delivered on time!!! |
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Plan B: "old" EN tri top + CEP compression tri-shorts |
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Given 95% chance of wetsuit race, will wear desoto coolwings and CEP calf sleeves from the start. |
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Plenty of Mission Anti Chaff all over!!! |
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Garmin 910 fully charged (will it last 11 hours???) - turn on 20 minutes prior to start |
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Garmin HRM strap Race belt and number (holes reinforced) |
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BIKE |
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Front: GARMIN 510 / Aero bottle (handle bars) w/gatorade / 2 large Saltstick dispensers fully loaded |
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Frame (XLAB STEALTH POCKET 200): 2 powerbars cut in halfs + 1.5 CLIFFBLOCK STICKS |
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Behind seat post (xlab carbon wing): 2 x 24 oz bottle 1 gatorade / 1 water - 2 x C02 cartriges + 2 x pitstop + mini-tool kit + $1 bill, disk inflate valve extension, |
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1 spare tubular tyre (should I????) |
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(all bottles frozen, put on am / Garmin 510 cahrge checked and turn on am) |
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T1 BAG (WITH VISIBLE COLORED MARK AND NUMBER): |
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Small water bottle |
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Helmet (Giro Attack) |
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Bike shoes and socks |
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Sunglasses 1 (clean) |
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1 flask with non caffeine PowerGel (back pocket) |
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1 flask with caffeine PowerGel ((back pocket) |
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BIKE SPECIAL NEEDS |
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1 pit stop |
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1 co2 cartridge |
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1 extra tubular tyre |
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Mission Anti Chaff |
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T2 BAG (WITH VISIBLE COLORED MARK AND NUMBER): |
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Shoes w/ Orthotics & footpod - Socks (used - inside shoes) |
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Race belt 2 (backup) |
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Ziplog bag: Sunglasses 2, 1 flask Powergel caffeine, Mission Cool towel, lens cleaner, 1 banana, Sun visor, wristband, Cliff blocks, 2 small salt stick dispensers fully loaded, small tube of sunscreen. |
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RUN SPECIAL NEEDS |
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Dry socks |
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cliff blocks |
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2 caffeine gels |
(WHAT IS THE FIFTH BAG FOR????)
SATURDAY BEFORE RACE DAY: stay inside my hotel, mostly in my room, legs up as much as possible …. Leave only for bike and bags check in at defined time of day … walk transition to locate bags/bike and return to hotel …. Stretch a couple times during the day … Plenty of movies loaded in iPad …. Eat exactly as prescribed by CoreDiet, last light meal 6:30pm (small bowl of pasta and grilled chicken going to bed almost hungry) and attempt lights off 9pm (Melatonine handy just in case needed).
RACE DAY:
Wake up 3:30am and have breakfast: Apple Sauce, banana, whey, sports drink. From there on do everything very slowly. Time to leave room/hotel TBD on location.
Arrive T1 at opening time of 5:30am, set up, check wheel pressure, turn on Garmin 500, mark bike position with pink floor tape (allowed???). Exit T1 asap and relax
05:45 eat one power Bar + Salt Stick
06:45 take one power gel w/8oz water + 1 saltstick and seed attempting the Al Truscott strategy: leave the T zone at the very front, and be one of the first “in the water”. After the anthem, look over the crowd, see where the fewest people are in the middle front and aim for that spot.”(did I get it right Al??)
THE SWIM (TARGET 01:12:00): follow EN protocol pushing first 200/300 mts with controlled kicking and the settle into RP totally focused on form-form-form AND GOING STRAIGHT!!. Go only as fast as good form is maintained. SWIM COURSE DESCRIPTION - 2.4 miles/3.8 Km (1 lap) Will take place in Palmilla Beach, inside the luxurious Palmilla Club residential development, which is located 2.5 miles away from San Jose del Cabo. Inside the bay, the swim cove will be a perfect setting for the rectangular shaped one lap course.
The start will be from the beach, and there will be only one mass start for all the age group athletes. Elite/Pro athletes will start earlier on a separate wave. During the swim, athletes must keep the buoy markers to their left. A bigger buoy will mark the turns. A mass swim start for professional athletes will begin at 6:40 a.m. followed by a 7:00 a.m. mass swim start for all age group athletes. Athletes will walk 100 meters from the transition to the swim start. The water visibility is 90%, buoys will be placed every 200m for your reference along the course.
T1 (TARGET 03:30): THINK SLOW IS SMOOTH AND SMOOTH IS FAST but …. Continue on the Al Truscott strategy: “run from the wet suit strippers to the gear bags, then find a clear spot on the grass. Helmet on, socks on, gel flasks in back pocket, suit in bag, grab shoes, run thru tent. Snagg the bike and find a clear spot (outside tent) to put on bike shoes, then run along the OUTSIDE of the bike racks to the shortest row, thru that row, and out onto the bike course. past all the folks struggling to mount/clip in”.
THE BIKE (TARGET 05:45:00): EXECUTION-EXECUTION-EXECUTION!!! FLATEN THE COURSE!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Ride first 30 minutes @ 65% - After 30 minutes and if HR back to “normal” settle into 70% all the way. Skip first aid station (use bottles on the bike) and grab Gatorade at all station from there on. Eat per CoreDiet plan every 30 minutes (starting with Powerbars and cliff blocks, followed by non-caffeine PowerGel, Followed by caffeine PowerGel, saltsticks every hour, 1 24oz bottle of Gatorade every 45 minutes … adjusted to temperature). PATIENCE-PATIENCE-PATIENCE!!! Stay aero and relaxed all the way (use small hills to rest the butt!!! Without leaving watts target!!! DISCIPLINE-DISCIPLINE-DISCIPLINE). BIKE COURSE DESCRIPTION - 112 miles/180.2 km (3 laps) The new faster and flatter bike course starts at Palmilla Club and goes along the scenic boulevard, a fun and perfectly paved highway that offers a spectacularly beautiful terrain that contrast the clear water of the Sea of Cortes on one side, and the desert mountains on the other. The bike course will pass through the most exclusive resorts and famous golf courses of Los Cabos. Upon leaving T1 at Palmilla Club you will ride 0.3 miles up to the Palmilla bridge and then turn left on the Trans peninsular highway for about 15 miles to Cabo San Lucas where you will turn around using the same way of the highway to go to San Jose del Cabo until the FONATUR sculpture where the first lap will be completed, then go back to San Lucas. You will have to complete 3 laps along the Transpeninsular Highway that goes from San Jose del Cabo to Cabo San Lucas, only the third lap will take athletes to T2 next to the firefighters station using Paseo de San Lucas street, Paseo San Jose Av. and Mijares Blvd.
Average temperature is expected at 86ºF (30ºC).
T2 will be located at San Jose del Cabo downtown, 3.1 miles north of T1.
Six (6) on-course aid stations, plus a special needs station, will keep the athletes fueled.
T2 (TARGET 02:30): THINK SLOW IS SMOOTH AND SMOOTH IS FAST but …. Continue on the Al Truscott strategy: “Again, don’t change in the tent. Run to tent entrance, drop to put on shoes, grab "go bag", helmet and sunglasses 1 into bag, stand up, into porta potti if needed, out RUNNING thru the tent (what are all these people DOING in here????). After I get on the course, I open my go bag. Visor, wrist band (to wipe nose), sleeve of Shot Bloks into shorts, small tube of sunscreen for shoulders and neck, gel flask, and sunglasses, un zip EN singlet. Eat banana + 1 saltstick”.
THE RUN (TARGET 03:47:00): EXECUTION-EXECUTION-EXECUTION!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Run the EN way … MP + 30 seconds first hour, MP then on. Walk all the stations and use them to stay 100% within nutrition plan EAT-DRINK-EAT-DRINK ( 1 cliff block every two miles, 1 gel+saltstick every hour, hydrate!!!… do everything the EN way: DISCIPLINE-DISCIPLINE-DISCIPLINE!!! Never go faster than target pace!!!! (adjusted by temperature) … Focus on form each time it gets hard!!! Remember “WHY” when it gets harder: SET AN EXAMPLE TO FAMILY AND FRIENDS SHOWING THAT HARD WORK WORKS AND CAN MAKE YOU HEALTHIER AS YOU AGE. RUN COURSE DESCRIPTION - 26.2 miles/42.2 Km (3 laps) The run course is flat and passes through many of San Jose del Cabo signature sites, including the hotels zone, downtown main plaza and Puerto Los Cabos.The run will start next to the firefighters station at Mijares Ave. and will go along the hotel zone, Puerto Los Cabos and Centenario Ave. It will be an out and back course to which you will run 3 laps. The entire course will be marked every 1 mile and every 5km, run course stations are located every kilometer. The run finishes at the City Hall plaza in downtown San Jose del Cabo. After finishing the bike course of the race event volunteers will rack your bike while you proceed to the run bag racks and changing tents.
Comments
@Juan, nice plan. You haven't left much to guessing. A couple quick things I noticed:
- Garmin 910XT has a claimed battery life of 20 hours. If fully charged, 11 hours won't be an issue.
- Spare tire: some just carry an extra tubular, some just carry Pitstop, I carry both. But you're probably fine with 2x Pitstop and another 1 + spare in SN bag. With good, newish tires and good inflation, odds are in your favor.
- I'm your size also with a 50 vDOT, and your run looks about right (if you push the last 6, you could get into the low 3:40s). Stay disciplined and on pace the first 15-16 miles. I know what happens if you go too fast. And it's not pretty.
- if the LC bike course truly has been flattened, I think you'll see guys with 3 w/kg go 5:45. Your 4+ w/kg is a weapon very few will possess on race day. If you push .74-75 like most will with that kind of power, you'll be on Mile 7 of the run by the time 5:45 rolls around. Seriouslly, 4+ w/kg = 5hr territory. But pace and time don't matter! Just power. If you did your RRs at .74-75 and it worked, don't be afraid to use it on race day. If you did your RRs at .70 and that's where you're comfortable, do not stray from what works. You can up the effort next IM. Use any leftover energy during the last 6 of the marathon.
Enjoy it. The first one is special.
Juan,
Excellent plan, very detailed!
If special needs bag drop off is located outside of transition area on race morning, have your family drop your bags off for you. Just one less thing to think about.
And for your first IM, your only goal should be to execute the best race you can. Your w/kg and VDot are there. And your swim is right in the ballpark of the top ~20% in your AG, I suspect. The speed and performance will be there, just focus on executing the process and let the outcome take care of itself.
Good luck!
Juan, Really, really, well written race plan! Nothing else to add beyond what the others have stated. Good luck and enjoy the experience!
Juan - a little delayed, I've been traveling to Colorado for another ski trip (snow on the way tomorrow!)
Just reading in order, my thoughts.
First, I suggest revisiting/re-writing this again in 3 weeks, with about a week to go, after your 2nd RR, and some time thinking about this. 4 bottles of Gatorade? Why? If they have it on the course, don't you really only need just one?. Check if number is required on you during bike; IMs seem to no longer require this; if so, wait to put it on in T2, a small aero penalty to it flapping back there. On the bike - I agree, you should be aiming for 0.65 the first 45-60 minutes, then 0.73/4. My biggest worry would be the rising temps as the ride goes on, and how much fluid you'll need to handle that. It's all about holding the power steady and at the level you want. Be surprised by your time and speed, don't focus on them. Running out of T2, use that ziploc bag to slow you down, take the time you need to go thru all that stuff. Then, USE HR TO CONTROL YOUR RUN. My suggestion, buttressed by Coach P's experiencve, is to start your run at about the HER you have when finishing the bike. Should be high Z1. As the race progresses, allow your HR to SLOWLY (after, say 6-8 miles) rise into Z2, aiming to finish in mid Z2. The temps will play havoc with any predictions of what your VDOT based pace should be.
that's it for now. Post a revised plan again about 10 days before the race, based on what you learn during RR#2, especially about how to use HR to pace the run. Think about doing some runs in the heat of the day during the last 2-3 weeks before he race, if that's possible. Especially as Bricks, when you can correlate your HR and RPE with your fatigue and pace. Practice guzzling water on those hot runs - 6-9+ ounces/mile (150-180 ml/km???)
Juan you have it all in place, nice plan.
I agree with Mark you are underestimating your ride. I was 3.7 w/kg (265 FTP) at IMAZ and went 5:08, and could have easily rode under 5:00 if I had cranked it up a little on lap 3 and not taken a pit stop. I rode @ 70% and should have aimed for 75% for that time and appropriate TSS, which would have put me well under 5hrs. As Mark said do whats comfortable and what you've trained in your RRs, but consider on a flatter course, you have some serious power to unleash, and can ride at a higher IF.
Remember: process, process, process. Focus on the moment and not on the outcomes. When it comes to the run, treat it like 26x1mile repeats at easy pace. Each mile is its own event.
Savor and enjoy!
Have you used pitstop before? Successfully? I have heard some nightmare stories.
I say no to the spare tire (you don't carry it on training rides, right)? But have it in your SN bag in case.
Careful running with flasks in back pocket -- and riding aero with them, then can bounce out!
Fifth bag is dry clothes..what you take off in AM before heading down to swim start (and what you get at the finish).
Finally, you need an adding machine in your run special needs bag. Pull that out just before mile 18 to tally up all the folks you are going to pass!
@Rob, nice catch.
@Juan, IM running pace is:
I have a half a mind to jump on the moto and ride the length of Baja to see you race, but I'm 105% sure I can't get clearance from Mama-san for a solo Baja trip.
Juan ... great plan. 2x what Paul said about making contingency plans if something goes wrong. Hopefully, you won't have to use any of them, but just having thought thru several situations & what you'll do in advance will help you deal with them if something happens.
Also, I strongly encourage you to follow the EN run pace guidance that Coach R posted below. It should feel easy at the start, but by mile 18 you will be still running while many are walking. It is a great psychology boost to be passing people with 8 miles of the run to go. Helps keep you strong mentally.
Have fun. You are very well prepared for a super first IM.
I hereby certify that Coach R's solo trip to Baja is for the sole purpose of fulfilling his "obligations" as Coach of the greatest Tri-team in the universe.
Lots and lots of crazy colored tape on your bags with little tape tabs sticking out of the sides near the top. The uglier the better and you won't even need to look for your number, you'll see the bag from 100 yds away.
Have you swam in compression sleeves before? I wear compression sleeves and Coolwings under my wetsuit, but it is worth trying before raceday because it is a little different and 'might' lead to calf cramping. I have never had a problem with this but some people do.
Bike setup: you do not need any bottles in the rear. You have the aero bottle upfront and one on the down tube I presume. If you are not using a down tube bottle then you might want one on the back, but not 2. Especially with all of those aid stations.
When I raced with tubulars I always carried a spare. You might be able to get half of it under your set and tape it either under or over your rear XLabs. The pitstop will stop any small leaks, but will not work if you get a second one in the same tire ( who knows what might be on the roads). And IF something goes horribly wrong and you slice a tire or something, you don't want to lose 2 hours or potentially DNF because you didn't have a spare tire with you.
I agree that your bike split WILL be a lot faster than you think. BUT, since this is your first full IM, I wouldn't even think about trying to ride at 75%, even if you might be closer to 5hrs. But I WOULD try to hit 72-73% in RR2 and see how you feel on the run. I don't personally do the JRA for longer than like 15 mins until my HR comes down and I settle in (but please don't tell the coaches on me cause I don't want a kick in the nutz).
Just before each of the aid stations take a large drink to empty out your bottles. At the aid stations, grab and rack your gatorades first, then grab water and stay cool. 86 degrees F is no joke. You should be soaked as much of the day as you can. Don't squirt your face though as your glasses will smudge. Down your back, on your neck, or on your groin are the best spots to hit. Stay aero, stay aero, stay aero, stay aero. It will be windy and MANY people will be sitting up like a sail in the last 20 miles, remember I said this and smile if your neck is sore or you lower back hurts, just stay aero and pedal. If you need to stretch. Do it immediately before or after an aid station (or on any hills) then get your ass back down on those aerobars.
Was it a typo that you will have 2 pairs of sunglasses in your ziplock? If so change that to 1. You don't want to have to make any decisions in transition. Only take what you need and then just execute smoothly, don't think.
On the run, use the sponges and water and ice. Sponge in your kit, then focus on nutrition, and if possible leave the aid station with a full cup of ice. Maybe a cup of ice in your kit top and another in your hands. Hold the ice in your hands and ditch the cup. Then for the next 5 mins as the ice melts it will keep you cool because there is a lot of blood flow through your hands. You can also chew on the ice as you go.
Especially in The last half of the marathon, take 5-10 seconds while your are running and get within sight of the aid station to mentally assess your state of being. Do you need nutrition? Salt? Fluids? Are you hot? How is your HR? Can you see straight? This 10 seconds won't slow you at all because you are doing it as you run, but it might save a meltdown if you zone out and lose track of something. This forced self-assessment is great to bring you back to reality because after the aid station you need to disconnect your brain from the pain and just run like you know how. Keep that brain disconnected until you can see the next aid station then take stock of yourself again. Repeat this process every mile (especially the last 10 or so)
Big piece of advice. I totally screwed this up on my first IM and regret it. Ignore the following if you are anywhere close to in contention for a Kona slot. But if you're just a 'regular person', forget about the time on the clock when you get to mile 25.9 of the run. Take the last quarter mile to zip up your kit top, slow your pace by about 30s/mile. Look around at the people. Give a few high fives. Definitely take in the whole finishers chute. Listen for your name and smile a huge smile! You never get to have your first IM finish again. It is WAY different than a 70.3... It is very special, so enjoy the last 2-3 mins.