Mark Cardinale's IM Boulder Race Plan
Mark Cardinale - Boulder IM Race Plan
Goals:
- Race to my potential – I will make good decisions on race day. Tactically, I know what I must do during each phase. I will go out and honor my training self, stay in my box, and race my race. I’ve done the work and I know what I need to do. Racing to my potential means being ready to leave it all on the course and being ready to solve problems as they occur. I will bring the required level of mental toughness on race day.
- Enjoy the experience – Remember that this is the day you have been looking forward to for the past year. That being said, I will stay loose and remember to enjoy the many individual moments (even the hard ones) and have fun. I know from past experience, there will be good moments and bad. I will not get too high or too low during the peaks and valleys.
- Execute my best possible run – In my previous IM, I feel I underachieved on the run. Based on my training and my previous races this season, I believe I am capable of running in the neighborhood of 3:30. I have never run as well as I have this season. I also realize depending upon conditions this goal may be off the table before the race even begins. However, I will swim the swim and bike the bike that sets me up for my best possible run given the conditions of the day.
Learning’s for RR#2:
My FTP at 255, might be a touch on the high side. I rode RR#2 at an IF of .71(180W), and that felt about right. My 6 mile run after the bike felt very comfortable and my HR was right where I wanted it. I was originally shooting for .73 (185) but I would have had to really press and there’s no telling what that may have done to my run. So based on RR#2, I’m going to drop my target watts to 180. My VI was 1.05, but that was with almost 7000ft of climbing. My VI was actually much lower through about 90 miles, but I got a little sloppy during the last 20miles or so. I need to remember the ride isn’t over until it’s over and to maintain focus throughout. Otherwise, I’m very happy with how I executed RR#2 and feel ready to race.
Pre-Race:
Don’t do anything stupid during the 2 week taper or during the last couple days that will have a negative impact on your race. This includes watching your diet (log everything in lose it during last 2 weeks), extra training sessions, or messing around with the kids. Lay low, build SAUs, and keep it focused during those last 2 weeks, then you can take up skateboarding with the kids.
Friday:
Because of work obligations, I will be arriving Friday morning. Upon arrival I will work through registration, check-in at the hotel and get setup. I will take my bike out for one more ride where I will ride the run course. I’ll come back early organizing my 5 race day bags. Early dinner and then attend the welcome ceremony. Get to bed early.
Saturday:
- Sleep as late as you can.
- Big AM breakfast – emphasis on simple carbs. salt everything. Stay hydrated
- Bike drop @ Res. – familiarize yourself w/ location of your bike – put bike in easy gear
- Bag drop at BHS – get admin work done early before lunch
- Regular lunch – nothing crazy, salt everything
- Enjoy the day with family – stay hydrated and stay off your feet as much as possible
- Dinner at Carrabba’s at 6pm – Pasta & marinara sauce with grilled chicken
- Home by 7pm – go over everything one more time and then in bed by 8:30
Race Day:
- Up at 2:45am follow morning checklist
- Get dropped off at BHS by 4AM. Drop off special needs bag
- Take shuttle to reservoir. Work off morning checklist - Drop off morning clothes bag
- Give yourself at least 20 minutes to put on your wetsuit – need to be in wetsuit by 6am
- Beet Juice, Pickle Juice, 1 caffeinated Gel right before the start
Swim:
- Line up in the 1:15 coral
- Stay in the middle to slightly inside path
- Start easier than you think you need to and build to steady
- Focus on remaining long, good rotation, lifting head minimally to sight and breath
- Think positive thoughts and don’t rush the swim. Let it happen.
- Keep swimming until your hand touches bottom
- Goggles on head & wetsuit down to waist
- Wetsuit strippers
T1:
- Wetsuit in bag
- Put on glasses, helmet, and bike shoes
- Gel flask in kit pocket
- Mount bike past bike mount line
Bike:
- Start drinking
- Once on Jay Rd/10min in - start to eat
- Enjoy the ride while your systems come online
- Take bottle of perform at all aid stations just in case
- Target watts at 175-180 for first hour then bump to 180
- Hydration (100% perform) – Roughly 1.5-2 bottles per hour based on temp – error on more vs less
- 1oz of gel every 30 min with exception of ½ powerbar at 30min, 120min, 210min and 300min
- Focus on riding steady – no surges and maintain steady power on the downhills
- Bike special needs – only stop if you need something
T2:
- Hand bike to volunteer
- Grab bag, volunteer, and dump
- Put on socks and shoes and then grab go-bag and get moving
- Find sunscreen people – don’t miss this
Run:
- First mile put on visor, fuel belt, and tuck away sunscreen
- First aid station fill gatorlyte flasks
- 4-5 steps per aid station just to drink and get some ice
- Drink perform with a shot of gatorlytes at every aid station
- 1 cliff shot every 3rd aid station – additional calories/nutrition as needed.
- First 6 miles run at about 8:30 pace – don’t surge regardless how you feel (critical decision point)
- Miles 7-18 get your pace to about 8min/mile – or the RPE equivalent
- Reload gatorlytes at run special needs
- M18-26 build your pace if you can or just maintain – it’s gonna hurt a lot. Be ready with your response.
- Feel yourself absorbing the energy of the people you are passing
- (Still need to hone in my one things for this race)
- Enjoy the last push to the finish – look for family, high 5 as many people as you can and feel the energy – imprint the experience and live it up!!!!!
Comments
Thanks, JT! I'll look for you at aid station #2. Friendly faces will be a welcome sight by the time i make it to the run
I'm looking forward to meeting you in Boulder.