Peter's IMCDA 2014 Race Plan
Peter’s IMCDA 2014 Race Plan
This is my first Ironman. I have raced 2 HIM’s as well as a handful of shorter races. I raced Oceanside 70.3 in March in preparation for IMCDA and I set an 11 minute PR of 5:14. Training went very well, I missed very few workouts and almost always hit the written intensity.
Vital Stats:
Age: 31
FTP: 240
vDot: 56
Weight: 133ish
My #1 goal is to finish and have a good race. Assuming I can accomplish goal #1 my next goal is to have a really strong run (Be close to 3:30). Running is my strength. During training I had several 40+ mile weeks as well as 4 runs over 18 miles, including a 19 miler at a sub-7 pace so my confidence is high. My final goal is to finally have a good (for me) swim. I historically end up under-performing on the swim. At Oceanside I did a 44 minute swim but I really thought I had a sub 40 minute swim in me. This time around I have gotten some extra-curricular swim help and I have really focused on technique. I am definitely faster in the pool so hopefully I can apply all that hard work on race day. I would be very happy with a sub 1:20 swim. I did a 1:22 race rehearsal in the pool.
Thursday:
- Arrive in Spokane at 1:09 PM
- Pick up rental car and head straight to race checkin
- Check in at rental house
- Head over to Crickett's for team dinner at 5:30
- Go to grocery store and stock up on some supplies
Friday:
- Recon swim in the morning and picture at 8:00 (Meet at flagpole)
- Recon run after swim
- 4 keys talk 10:30 - 12:00
- Pick up bike and go for a recon ride in the afternoon
- Get bags together
Bags:
- Morning Clothes: Wetsuit, Goggles, Anti-Fog spray, race cap, silicon cap, tri-glide, headlamp, Vanilla Gel, Gas-X
- T1 bag: Bike shoes, Helmet/Visor, Sunscreen, Aquaphor, Arm warmers
- T2 bag: Socks, Running Shoes, Race Belt w/ bib and 4 gels, Hat
- Bike special needs: Tube, CO2, Valve Extender, Tire, Aquaphor
- Run special needs: Sunscreen, Aquaphor, Powerbar, Extra socks, bunion donut
- Athlete welcome ceremony at 7:00 PM. Is this worth going to?
- Relax
Saturday:
- Sleep in
- Get hydration for the day together. Target 64oz of water and 64oz of Perform throughout day
- Big breakfast
- Go for a quick run only if feeling really stir crazy
- Checkin bike/gear at 10 AM
- Moderate lunch, low fiber
- Watch movies/TV throughout afternoon, focus on anything but Ironman
- 2:00 PM Athlete Briefing
- Light dinner, just pasta with some parmesean cheese and olive oil
- Go to bed slightly hungry
Sunday (Race Day):
- Wake up at 3:30 AM for day
- Have 3.5 cups Apple Sauce + 1 scoop whey + banana + coffee + 16oz perform
- Leave at 4:15 to head to transition and body marking (opens at 4:30)
- Have throw-away flip flops
- Set up transition area, pump up tires, etc...
- Sip on diluted perform throughout morning
- Warm up for swim
- Have non-caffeine gel and Gas-X at 6:30
- Line up near front of the 1:20 group
- 6:40 the fun begins
Swim:
- Go out a bit hard for the first 200m
- Get into a groove
- Count strokes
- Point toes!
- Remember to pull with high elbows
- Try to relax as best as possible and keep water out of my mouth
- Try to find trustworthy group to swim with to minimize need to sight
- Take the turns wide
- Give it all I got for the last 800m
T1:
- Remove wetsuit
- Get bag
- No need to use changing tent
- Dry off feet, put cycling shoes on (should have been pre-lubricated)
- Grab helmet with visor and go
- Hopefully volunteer while sunscreen me
Bike:
- Garmin will be set to auto-lap every 5 miles. Will show: Elapsed Time, Lap NP, 3S Power, Distance
- Drink every 5 minutes
- Start out at 0.68 IF for first 30 minutes, target 163 watts
- Rest of ride target 0.72 IF, 173 watts
- If feeling really good, last 45 minutes bump target watts up to 176-178
- Target 1.33 bottles of perform per hour for 230 calories/hour
- Take salt cap + caffeine once an hour
- Try to pee twice, I am prepared to pee my pants
- Target time of 5:40 (Race rehearsals were around 5:30 but on flat course)
T2:
- Off with the cycling shoes and on with socks / running shoes
- Grab race belt that has bib and 4 gels on it
- Grab hat and go
Run:
- First 6 miles at 8:18 pace (LRP + 30)
- Walk 15 steps per aid station
- Drink 4oz perform and 4oz of water at each aid station
- Gel every 6 miles
- Miles 6-18 at 7:48 pace
- Mile 18+
- Try not to slow down
- If crushing it stop walking the aid stations and give it everything i've got
- Switch to coke if feeling tired of perform
- Visualize that I am stealing the energy of every single person I pass
- Half mile from finish
- Zip up tri-top
- Remove snot from moustache
- Make sure to smile as I cross the finish line
- Target time of 3:30
This is my first Ironman. I have raced 2 HIM’s as well as a handful of shorter races. I raced Oceanside 70.3 in March in preparation for IMCDA and I set an 11 minute PR of 5:14. Training went very well, I missed very few workouts and almost always hit the written intensity.
Vital Stats:
Age: 31
FTP: 240
vDot: 56
Weight: 133ish
My #1 goal is to finish and have a good race. Assuming I can accomplish goal #1 my next goal is to have a really strong run (Be close to 3:30). Running is my strength. During training I had several 40+ mile weeks as well as 4 runs over 18 miles, including a 19 miler at a sub-7 pace so my confidence is high. My final goal is to finally have a good (for me) swim. I historically end up under-performing on the swim. At Oceanside I did a 44 minute swim but I really thought I had a sub 40 minute swim in me. This time around I have gotten some extra-curricular swim help and I have really focused on technique. I am definitely faster in the pool so hopefully I can apply all that hard work on race day. I would be very happy with a sub 1:20 swim. I did a 1:22 race rehearsal in the pool.
Thursday:
- Arrive in Spokane at 1:09 PM
- Pick up rental car and head straight to race checkin
- Check in at rental house
- Head over to Crickett's for team dinner at 5:30
- Go to grocery store and stock up on some supplies
Friday:
- Recon swim in the morning and picture at 8:00 (Meet at flagpole)
- Recon run after swim
- 4 keys talk 10:30 - 12:00
- Pick up bike and go for a recon ride in the afternoon
- Get bags together
Bags:
- Morning Clothes: Wetsuit, Goggles, Anti-Fog spray, race cap, silicon cap, tri-glide, headlamp, Vanilla Gel, Gas-X
- T1 bag: Bike shoes, Helmet/Visor, Sunscreen, Aquaphor, Arm warmers
- T2 bag: Socks, Running Shoes, Race Belt w/ bib and 4 gels, Hat
- Bike special needs: Tube, CO2, Valve Extender, Tire, Aquaphor
- Run special needs: Sunscreen, Aquaphor, Powerbar, Extra socks, bunion donut
- Athlete welcome ceremony at 7:00 PM. Is this worth going to?
- Relax
Saturday:
- Sleep in
- Get hydration for the day together. Target 64oz of water and 64oz of Perform throughout day
- Big breakfast
- Go for a quick run only if feeling really stir crazy
- Checkin bike/gear at 10 AM
- Moderate lunch, low fiber
- Watch movies/TV throughout afternoon, focus on anything but Ironman
- 2:00 PM Athlete Briefing
- Light dinner, just pasta with some parmesean cheese and olive oil
- Go to bed slightly hungry
Sunday (Race Day):
- Wake up at 3:30 AM for day
- Have 3.5 cups Apple Sauce + 1 scoop whey + banana + coffee + 16oz perform
- Leave at 4:15 to head to transition and body marking (opens at 4:30)
- Have throw-away flip flops
- Set up transition area, pump up tires, etc...
- Sip on diluted perform throughout morning
- Warm up for swim
- Have non-caffeine gel and Gas-X at 6:30
- Line up near front of the 1:20 group
- 6:40 the fun begins
Swim:
- Go out a bit hard for the first 200m
- Get into a groove
- Count strokes
- Point toes!
- Remember to pull with high elbows
- Try to relax as best as possible and keep water out of my mouth
- Try to find trustworthy group to swim with to minimize need to sight
- Take the turns wide
- Give it all I got for the last 800m
T1:
- Remove wetsuit
- Get bag
- No need to use changing tent
- Dry off feet, put cycling shoes on (should have been pre-lubricated)
- Grab helmet with visor and go
- Hopefully volunteer while sunscreen me
Bike:
- Garmin will be set to auto-lap every 5 miles. Will show: Elapsed Time, Lap NP, 3S Power, Distance
- Drink every 5 minutes
- Start out at 0.68 IF for first 30 minutes, target 163 watts
- Rest of ride target 0.72 IF, 173 watts
- If feeling really good, last 45 minutes bump target watts up to 176-178
- Target 1.33 bottles of perform per hour for 230 calories/hour
- Take salt cap + caffeine once an hour
- Try to pee twice, I am prepared to pee my pants
- Target time of 5:40 (Race rehearsals were around 5:30 but on flat course)
T2:
- Off with the cycling shoes and on with socks / running shoes
- Grab race belt that has bib and 4 gels on it
- Grab hat and go
Run:
- First 6 miles at 8:18 pace (LRP + 30)
- Walk 15 steps per aid station
- Drink 4oz perform and 4oz of water at each aid station
- Gel every 6 miles
- Miles 6-18 at 7:48 pace
- Mile 18+
- Try not to slow down
- If crushing it stop walking the aid stations and give it everything i've got
- Switch to coke if feeling tired of perform
- Visualize that I am stealing the energy of every single person I pass
- Half mile from finish
- Zip up tri-top
- Remove snot from moustache
- Make sure to smile as I cross the finish line
- Target time of 3:30
0
Comments
Your big strength should be your run. You entire goal in the race should be to set yourself up to maximize that advantage (which is a HUGE one is Ironman racing).
Headlamp: don't bother. Sunrise is @ 4:50; it will be light long before that. Doesn't get dark until after 10 PM. Welcoming ceremony: it;s your first IM; go to it.
T2 bag (and T2): consider a couple of things. First, get a large Ziplock bag, Second, put everything except your socks and shoes into it. This is your "Go Bag". Basically, you put on your (socks) and shoes, grab your bag, and "Go!". During the first mile, put on your race belt, your visor, and a few other things you might consider having - like some sunscreen, lubricant, whatever, a gel to eat, even a drink. Basically, don't do anything in T2 you could do while shuffling along for the first mile out of T2. This will (a) save time in transition and (b) help you slow down at the start of your run.
Race morning - make a detailed list of what you will bring and where you will put it in the morning before the race - stuff which goes into your bags (which you can visit in the morning), stuff which goes on your bike. Like bike computer, drinks, etc etc. Easy to forget stuff. Also, consider taking a spare tire and tube in the AM - twice, once in an HIM and once in a sprint, I've discovered a flat tire on my bike when I showed up in the AM.
Swim - with the new swim start I think it's less important to worry about going out hard during the first 5-10 minutes. IMO, it just wears us out unnecessarily. Especially if you haven't warmed up in the water before hand.
T1 - you know about wet suit strippers, right? If you've never used 'em before, get one of us vets to explain the process Friday morning @ the swim recon. Also your bike may be a fair distance along wet grass from the chaining area. You might consider carrying your shoes, to (a) make running easier and (b) avoid collecting grass, dirt in the cleats. Put them on either she you get you bike, or once you pass the mount line. I'm considering this because they've changed the numbering system. My bike used to be right at the entrance from the changing area, a very short trot. This year, I've been given a low number, meaning my bike will be all the way towards the bike out area.
Run - if snot on your mustache is an issue, you might try what I do - wear a wrist band (on both bike and run) to wipe my nose periodically. I even put a fresh one on run special needs.
MOST IMPORTANT: It's impossible to overstate the value of running "STOOPID SLOW" for the first 45-1:15 of the run. You will probably feel good, and want to air it out. DON"T DO THAT!!!! Use that time to hydrate, take some calories, and assess yourself. You should not hear yourself breathing for the first 3-5 miles. Then get angry in the last six miles. 
Angry at yourself for wanting to slow down, walk, or quit (if those thoughts come up); angry at all the people in your way. Angry at the spectators who say "You're almost there!" Angry enough to overcome the urge to start easing up. Whatever it takes.
"You got this"
Hey Peter, best of luck. The 1st IM is special, and you're very well prepared. First off, pay attention to everything Al just said. If you're still interested in far less valuable advice, here are my two Lincolns:
-Welcome Dinner: I've been to several, they can be kinda cool, but I always leave with more anxiety/nerves than when I entered. Cronk calls them the perfect mojo killers. I would personally go to the Team Dinner instead, but fully support anyone who wants to go see Mike Reilly pump up the crowd.
-I would skip the run on Saturday. Bike check-in usually takes longer than it should, with plenty of walking and standing. I'm a strong proponent of dumping the bike, hitting the couch.
-Skip the athlete briefing at 2pm on Saturday - when you should be planted on said couch. Unless you don't know what drafting is - that will be 90% of the "briefing."
-Swim: spend an extra 5-10 minutes getting your WS on, making sure it's up high, loose shoulders. IMO, the key for a good swim at the spread-out CDA is less about the initial 200m sprint and more about getting in and staying in the draft. I hate contact and naturally look for clean water, but the fast, free ride is behind the feet. Could save you 5-10 minutes.
-Bike: no mention of food, but I assume you have a plan to add food on to your liquid calorie plan? I wouldn't get too caught up in drinking every 5 minutes, etc. That's hard to sustain/remember. I like to drink by thirst and at every 5-mile lap beep. If that produces 1.5 or 2 or 2.5 bottles per hour, so be it. If I underdrink, I'm hosed. If I overdrink, I get more practice at mobile peeing. At 173w and 133lbs, you could have a really nice bike split (I drug my 150lbs at 165w to a 5:22 last month on a flatter course). The keys to making that happen on the CDA course, of course, is low VI (flatten it) and staying earo.
-T2: check out the bike dismount area pre-race if it's going to be really, really hot (near 90?). Is there carpet or grass leading to T2 tent? If so, leave bike shoes on the bike. If it's going to be scalding asphalt, consider leaving them on.
-Run: as a matter of principle, I refuse to give run advice to someone with a 56. But I'll give heat advise: I have always found that my body doesn't process heat (or food, for that matter) very well after 6-7 hours of intense exercise. I've had 75-degree IM runs feel like saunas. So, keeping core temp down is critical if it'll be warm (likely). At TX (85 degrees), I put ice in hat, front of jersey, back of jersey, front of shorts, arm coolers, carried the rest in my hands, every single AS until the final couple. Hopefully, you'll have more hospitable weather, but don't let the core temp get too high. The final 26 is where you especially can shine, but not if you're cooked. Very few can run in the 7's at IM, but most can walk 16's, and everyone lays under a bench on the sidewalk at the same speed.
Most of all, have fun. Go reward your training self.
Mike
@Mike Thanks as well. I think I will skip the race briefing. I have been to enough of those now and I have learned nothing that isn't in the athlete guide. As for nutrition on the bike I am actually going to go all liquid. I will start with my own perform in my torpedo and from there just pick up bottles on course. I have tested this twice in race rehearsals and I do really really well on just the 230 calories per hour. For me the 5 minute drinking also works out very well, I have calibrated my sipping ability to consume my nutrition right on pace.
If it is exceptionally hot I plan to scale back the run pacing. I definitely do not want to end up walking! I will monitor my heart rate on the run and if I see anything alarming I will readjust my pace. For myself I expect my heart rate to be in the 150s for the first half and the 160s for the second half. I will probably finish the race with my heart rate in the uppoer 160s to low 170s.
Thanks again guys!
Peter, your plan looks very solid coupled with the advice you received from Al and Mike. Totally agree with Al. Your run is your nuclear bomb. Just set yourself up to maximize that weapon and you're looking at a special race. Best of luck and enjoy the experience!
mark
A few points (some of the have already been said but just to add my 2 cents):
- SWIM: For me as a "not-so-fast swimmer" going out hard right from the start was always a bad idea for me. My technique was falling apart, my RPE was sky high as the breathing frequency ways way too fast and in the end I was SLOWER than when I just start out in moderate pace as if training and then have something left in the tank for the last quater of the swim. I use to increase kick-frequency on the last few 100 meters to get blood flowing down there -> This helps a lot after getting out of the water!
- BIKE: I'm not sure if you will have any benefit by turning up power on the last 45'. If I were you and you still feel good at that point I'd just keep going like this. You may gain 2-3 minutes at maximum by turning it up but you won't get of the bike as we all want you to see because the run is YOUR WEAPON!!
- RUN: 2x what Al already said!! You should feel that really EVERYONE IS PASSING YOU on the first 3-5 miles. I felt the same. It was HORRIBLE!! Finally had a 3:36 marathon!
- Other stuff: Always have a plan-B if something unexpected happens like a flat tire or crashing into a volunteer while running through an aid-station ... or abdominal problems like I had them even though I never ever had such problems before in my training.
Coke is a good friend on the run if you experience problems but don't forget to add more sodium then!
Be smart and good skill!