Brett Prince - IM Boulder Race Plan - advice welcomed
Overview:
Age 38
FTP = 210
vDot= 48
This is IM #2. Previous was IMCDA in 2012 (12:45 finish - with almost 20 min of transition time)
Altitude and heat are significantly impacting my goals for this race, but I’m headed for the taper feeling good about my training over the past 12 weeks. My experience with altitude is that hydration really helps acclimatize, so that will be a key focus for the week, not just race day.
Sunday (7 days from race) – travel to Denver and then up to Silverthrone (8800&rsquo
to begin acclimating. Hydrate
Monday – based on feel – run or walk. Monday night, back in Denver (5200&rsquo, need to pick up my wife at the airport late on Monday. Hydrate
Tuesday-Thurs – Silverthorne for some more time at 8800’. hydrate
Thursday – mid-day head down to Boulder, pick up bike from TBT, underpants run and team dinner. Hydrate
Friday – short ride, make sure bike is all set. Hydrate
Sat – check-in and get feet up. Prep nutrition bottles (triple concentration of Infinit in each of two bottles ). Big lunch, early dinner, head on pillow by 9. Hydrate
RACE DAY
Up at 2am for the trusted 700cal of smoothie and water
4 am – banana a little bagel and peanut butter + coffee + water
4:15 – leave for Boulder – water + Gatorade in the car and throughout morning
Swim plan
Seed myself in the 1:10-1:20 group – down one GU and more water
Stay calm during the swim, focusing in on siting every 10 strokes, and staying “long” in the water
Goal: 1:15
T1: keep moving.
- Cool wings, helmet, sunscreen, shoes…go
Bike
Watts at 130 for first 30 min
Up to 135-138 after that (0.65). Will looks low on intensity, but given the altitude this should be just about right based on my anticipated power loss at altitude.
Stay aero for as much time as possible.
Don’t kill it over the hills at mile 80-85. Stay steady
Water every 5 min – 2 bottles between aid stations
Nutrition:
Infinit – 8 oz every hour (244 cal)
Salt tablet – 1 per hour
GU – 1 at mile 56
Goal: 6:30
T2 – keep moving
Helmet off, grab sunglasses, hat and shoes. More sunscreen. Go…
Run
Knowing that miles 1-6 should be Z1+30” I’m planning to take advantage of the downhill start and planning to run a touch faster in the first 2 miles. Will start based on HR, get to 137 and take advantage of the slope (likely holding 9min). Once it flattens, I’ll work to settle into Z1+60” (expecting heat and altitude impact): 10min miles until mile 7.
At mile 7 – adjust to Z1+30” = 9:30. I’ll hold this for as long as possible which had best be all the way to the finish.
Stay focused on my One Thing
Nutrition:
Water, water, water
Perform at every other water station.
1 Gu per hour
Goal: 4:15
Race goals overall:
1) Battle through lulls in mental or physical strength
2) Be a positive spirit for those around me
3) Overall time: 12:15
4) Great finisher photo…I earned it
Comments
Boulder seems like the sort of race where using HR to pace the run is preferable to using GPS-based pace. There are details in various forum threads and wiki posts, but the general idea is to start out at mid-high Z1 HR (or whatever HR you were holding during the last 45-90 minutes of the bike), and SLOOOWLY allow that to rise towards low Z2, with the final half hour getting into mid Z2. This makes it much easier to flatten out any hills (up or down) and adjust for heat than trying to modify GPS pace. For me, HR is usually a rein during the first half of the run, turning into a whip after mile 15-18.
Looks great, Brett. Your time in Silverthorne will help. I spend a handful of weekends there every summer and doing any kind of activity, even going up stairs, will leave you feeling winded. That should help you when you get back down to the "normal" altitude of Boulder. You got it on the hydration front - keep a bottle of water or sports drink with you at all times. Look forward to meeting you at the race!