SS IMTX Race Plan Draft I
TARGETS:
FTP: 300
VDOT: 46-47
WEIGHT: 175 LBS 3.8 w/kg
TIME:
SUB 11.5 HRS (SWIM: 01:30:00 – T1: 03:30 – BIKE: 05:20:00 – T2: 03:00 – RUN 4:20:00ish – TOTAL: 11:25:00ish)
BIKE w/aero disc cover on back wheel
Front: Garmin 910XT scrolling / Speedfill A2 + Z4, Salt Sticks, power chart
Frame: Fuelbelt Aero Bento box, 2 Bonk Breakers, 1X, 2X Powerbar Caf Gels.
Behind Saddle: 2, 24 OZ frozen, disposable bottles of IM Perform
Saddle Bag will include 1 tube, inflate valve, 2 CO2 cartridges, 2 tire levers
T1 BAG (WITH VISIBLE COLORED MARK AND NUMBER)
Small water bottle
Helmet
Bike shoes
Sunglasses
Sunscreen / Half a Power Bar
BIKE SPECIAL NEEDS BAG
An extra water bottle
5 Salt Sticks
1 extra tube
1 extra tubular (front tire)
1 extra CO2
1 Power Bar
1 X Caf Power Gel
Anti-Chaffing cream
T2 BAG (WITH VISIBLE COLORED MARK AND NUMBER)
Shoes
Ankle brace
Race belt with number
Fuel Belt with 2 rolls Clif Blok Shots,
Mini salt stick dispenser
Banana / Right Stuff
Hat
Small water bottle
Lens cleaner/towel
Sunscreen (small tube)
RUN SPECIAL NEEDS
Duct tape (if it rains and feet are splitting open on the run…..)
Power Gel 2X caf
1 The Right Stuff
Guinness Draught
THURSDAY BEFORE RACE
Travel Dallas – Houston in morning Leave at 6 a.m. or earlier
Attend 4 Keys at 11:30, 2101 Lake Robbins Drive (Library)
Lunch and Packet Pickup in afternoon / EXPO purchases
60’ Course recon bike ride
EN Team Dinner at 5:30 at Cheesecake factory
PrepareT1/T2 bags, gear, put stickers on helmet, bike, race belt
FRIDAY BEFORE RACE
6:00 Prepare bags, gear, put stickers on helmet, bike, race belt
7:00 Big protein breakfast (IHOP maybe)
8:00 - 10:00 Practice swim. Get an easy 30 min swim in…………..
11:00 Eat Lunch – Head over to Marriott for mandatory bike and gear bag check-in(T1/T2)
1:00 on -- Stay in hotel with legs up as much as possible. Stretch a few times during the day. Tapering meals throughout the day
Prepare special needs bike/run bags, bottles, lay out clothing, etc……….. ending with a light dinner no later than 6:30, Lights out by 8:30……..
RACE DAY:
Wake up 4:00am and have breakfast: Apple Sauce, Oatmeal, whey, Blueberries, brown sugar, sports drink. From there on, do everything very slowly. Apply sunscreen, anti-chaffing glide
Leave hotel with: 910XT, HR monitor, goggles, swim skin, flip flops, jacket, hat, sports drink, powerbar, power gel, slat stick, timing chip, swim cap, morning clothes bag (extra under wear, shirt, shorts) bike/run special needs bags, iphone…….
Arrive T1 (Town Greene Park) at opening time of 5:30am (w/ bags), set up, check tire pressure, mark bike position with yellow floor tape (if allowed). Exit T1 asap and head off to deliver special needs bags drop off at North Shore Park……..
05:45 eat one power Bar + Salt Stick, drink….pee, whatever else comes to mind……
06:45 take one power gel w/8oz water + 1 saltstick and seed left back portion of the group.
SWIM (TARGET 01:30:00ish)
Follow EN protocol pushing first 300M with controlled kicking and then settle into race pace, totally focused on FORM-FORM-FORM AND GOING STRAIGHT!!. Go only as fast as good form is maintained. 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 6:50 a.m. followed by a 7:00 a.m. mass swim start for all age group athletes. Remember not to be fooled by the first large peninsula on the right. Use the Woodland Pkwy bridge/buildings for guidance in. After passing the DECOY inlet, use the shore for guidance into the waterway. Once in the waterway, grab the left side and swim there being careful of depth and stoke – remembering this is not the end. There will still be just under 500 meters to T1……………
T1: (00:03:30) SLOW IS SMOOTH>>SMOOTH IS FAST
Immediately start working on unzipping swim skin, headed to gear bags. “run from the wet suit strippers to the gear bags, then find a clear spot on the grass. Helmet on, 1 power bar in tri top back pocket (cut in 3 halfs), suit in bag, grab shoes, run thru tent. Grab 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”. Try not to kill anyone…………
BIKE (TARGET 05:20:00ish): EXECUTION-EXECUTION-EXECUTION!!! FLATEN THE COURSE!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Stay in my box. Skip first aid station (use bottles on the bike) and grab Perform at all stations from there on. Eat per CoreDiet plan every :10 and :40 rotating Power Gels with half a bonk breaker. Drink 12 0z perform every 15 min and a saltstick every 30 min … adjusted to temperature). Remember the first 30-40 miles are free. Focus on bringing HR back down after transition Ride first 30 minutes @ 68% - After 30 minutes and if HR back to “normal” settle into 70%-72% all the way then up to 74% IF overall. . Miles 50-75 Chip seal and headwind, make sure to be smart, do your work, in your box, focus on holding 220 watts…..by then end pushing mile 80-85 up to mile 110. Stay aero and relaxed all the way (use small hills to rest the butt without leaving watts target!!!) PATIENCE & DISCIPLINE every minute, every hour…….**EVERY AID STATION THINK: HOW DO I FEEL, WHAT DO I NEED?**
Just before each of the aid stations top off myself with Perform in aerobottle . At the aid stations, grab and rack Perform first, then grab water and stay cool. Be soaked as much of the day as possible. Don't squirt face as glasses will smudge. Down my back, my neck, etc. Stay aero, stay aero, stay aero, stay aero. It could be windy, (smile if neck is sore or lower back hurts, just stay aero and pedal. If need to stretch). Do it immediately before or after an aid station (or on any hills) then get ass back down on those aerobars.
T2: (TARGET: 00:03:00) SLOW IS SMOOTH>>SMOOTH IS FAST
Don’t change in tent!. Grab bag, and drop somewhere outside of tent to put shoes on. Put helmet, sunglasses, shoes in bag. Grab GO BAG, stand up, out RUNNING through the tent (what the hell are all these people doing inhere??!!?). Once on course, open GO BAG, Hat, fuel belt, run belt with number, sunscreen, sunglasses, salt sticks. Eat banana + 1 saltstick”.
RUN (TARGET 04:25:00ish):
Miles 1 – 6 @ 9:30ish Walk 30 steps 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!!!…HR ceiling at 154 first half Focus on form each time it gets hard!!! On the run, use the sponges and water and ice. Sponge in kit, then focus on nutrition, and if possible leave the aid station with a full cup of ice. If possible a cup of ice in kit top and another in hands. Hold the ice in hands and ditch the cup. Also chew on the ice on the go.
Miles 7 – 18 @ 9:00 depending on HR and Heat index…………adjust accordingly….
…..ask HOW DO I FEEL? WHAT DO I NEED? Do I need nutrition? Salt? Fluids? Am I hot? How is my HR? Can I see straight? Focus on keeping core temp down by taking advantage of ice (hold it, put in hat), water on cool wings, cool towel on neck. Take in 4 oz of water with salt stick, and 1, 8oz perform every hour (salt stick every 2 miles). Focus on form when it gets hard. It’s 26X1 mile repeats at easy pace. Break up pace in 3 loops. Hold off for coke until mile 20 if at all possible. ….
Comments
SS, very nice. Written like the experienced vet you are. I think you're going to beat your SB&R estimates pretty soundly. I have nothing constructive to offer except:
I'll see you at 4 Keys on Thursday. Perhaps we grab lunch afterwards?
If you finish the swim in 1:30, you won't need to dress in the grass, as the tent will pretty much be empty. And you won't need flourescent tape to find your bike because . . . well, it'll be the 65cm-framed one sitting by itself.
I wish my low-70% IF translated to 220 watts. Heck, I'd gladly settle for 200.
Thanks for energetically leading the TX Group since Day 1.
@MR - good points! Validated my 1:30 swim time today..........is what it is, however improving.....
See u at 4 keys/lunch Thurs, 5/15!
Oh and the T1 power bar cut into 3 half's would make Yogi Berra proud!
I'm not a fan of behind the seat bottles. Not only do they launch, they just aren't very aero , the trailing edge of you and your bike is just as important as the leading edge, not to mention you can't see the damn things... But if you don't have frame mounts and your used to them I wouldnt change them... They shouldnt launch on the Texas course.... However 3 bottles is probably overkill and freezing them is probably a waste of time in Texas... They will be air temp by the time we start swimming LOL.
Agree with Mike you will beat your swim and bike times... The bike probably substantially... The run all depends on the temps ....
Thank you for being the outstanding Captain and Leader for the IMTX peeps and keeping us very motivated!
Your plan looks great, Now execute it as written , with the motor you have built!
looks good.
what is your height?
what is your bike watts goal?
Thanks for the good feedback Tim, very helpful!
@ Rob, I am 6'3"......... FTP test was done on CycleOps Fluid trainer..............221watts is a .73 IF which is about 285 TSS on a 5:20 finish time.......that puts me in the green to run, but after today's self supported RR1 I am doubting the 5:20 and may have to pull the IF down a notch...........
will be interesting to compare us on the day.
i am 6-6. 185 lbs.
my ftp is 315+. not sure where currently.
training to an ironman NP of 235. so this maybe .7 to .75.