Ed Croucher's IMLP Race Plan
TARGETS:
SWIM: 1:05 – 1:15 Steady all the way
T1: 5 minutes.
BIKE: 5:45 – 6:00 Smooth and steady watts
T2: 2:00 minutes
RUN 3:40 – 3:50 Flatten out the course
BIKE – Felt DA / HED 3 clinchers / Quarq Cinqo powermeter
Front: Garmin 800 / Profile design HC Aero bottle – 21 oz Infinit
Frame: Bento box gel flask & Chemise cream, center tube cage w/ 1 bottle of Infinit – 21oz
Behind Saddle: 2 Bottles of Infinit, 2 tubes, 2 tire levers, CO2 cartridges & inflator
T1 BAG:
Helmet
Bike shoes
Sunglasses
BIKE SPECIAL NEEDS BAG:
3 Bottles of Infinit
T2 BAG:
Calf Sleeves, Socks & Shoes
Hat
Fuelbelt w/Jet Fuel
Race belt
RUN SPECIAL NEEDS:
Bottle of Jet Fuel
THURSDAY BEFORE RACE:
Leave home in the AM
Check in to House
Go to Athlete Check In
Preview course
EN Team Dinner
FRIDAY BEFORE RACE:
30 min swim recon
Attend 4 Keys at 10am, Palace Theatre
Attend Athlete Briefing 11am or 3pm
Dinner with Family
Prep T1/T2 Bags, stickers on helmet and bike, number on race belt
Prep bike
SATURDAY BEFORE RACE:
Sleep in (attempt to do so!)
Big breakfast then bike check-in
Big Lunch (with salt)
Rest, relax & View Course & hydrate
Prepare special needs bike/run bags, bottles Freeze
Early light dinner –DON’T eat until full
In bed by 9pm
RACE DAY:
Wake up 3:45am – Eat, Collect bags(T1, T2, BSN & RSN) Garmins & Pump
Apply sunscreen, body glide & get Dressed including HR monitor & timing chip
Leave house with Tri bag 4:40am
Drop special needs bags off
Arrive at transition, body marking, set up, inflate tires, double check bike correct gear selected 6:00 go to swim area
6:15 eat one gel and warmup in water
6:30 seed in 1:05-1:10 group front and left
SWIM(TARGET 01:10:00)
Line up front and left at swim start
Stay inside the box
Focus - FORM & PACE, FORM & PACE, FORM & PACE! Count strokes to keep good rhythm
As I near swim finish, begin thinking about what I will do when I get out of water
Exit, strip, grab suit and go. No wasted time, move quick.
T1: 5 min
You’ve done this before Smooth but quick
Get T1 Bag and enter tent
Helmet, Shoes then Glasses.
Goggles and cap in bag
Grab wetsuit and bag and hand to volunteer and thank them
Exit tent and locate bike and move quickly to mount line
BIKE (TARGET 192W to 195W):
Garmin display is: NP Lap, 3sec avg power, Heart Rate
Smooth and alert as you leave T1. See everyone and everything. (Hill, riders, turns, bumps)
No power spikes. Shift gears and ride smooth.
First 10 miles 192W max. Check Heart Rate. Stay aero and let speed happen.
Flatten hills and ride smart!
Ride down the hill in control. Get speed where you can.
Hit Lap at 9N. Get Aero and Ride.
9N thru OAB Focus on Watts - 194W Max
Jay to Lake Placid inside the box. Ride smooth & steady on uphill. Push where speed matters.
BIKE NUTITION: Begin drinking at Air Port. 1.5 bottles per hour - More if Hot
E-gel after 9N, Upper Jay, Ausable Forks & Wilmington
Grab Water and cool after 9N
Grab Perform @ Wimington
Pee 2-4x on bike as needed
T2: 2:00 minutes SLOW IS SMOOTH>>SMOOTH IS FAST
Shoes stay on pedals
Hand off bike to volunteer
Grab bag and go to back of tent
Dump bag on ground
OFF: helmet, glasses, bike shoes
ON: socks, running shoes, race belt, Fuelbelt & hat
Stuff bag and hand to volunteer
RUN(TARGET 03:40:00)
Miles 1 – 3 @ 8:45 - 9:00/mile. Use the downhills – run EASY! Flatten the road.
Watch pace. Watch Heart Rate
Start drinking at the flat
Walk 20 steps all the stations, water on the body and some to drink.
At bottom of hill start Goal pace. 8:30 to 8:40.
Keep focused and hold the pace. Drink! Bottle should be empty by RSN.
At RSN change bottle.
At turn around evaluate how I feel. Remember the goal. Smile
The downhill is here to help.
Miles 14-18 Hold the Pace. Continue to drink. Use ice and water to cool body as needed.
At mile 18, welcome the “SUCK” and use it. This is where the race happens.
Begin Target mode but run smart.
Comments
-I put another C02 and tube in my bike special needs in case I get a flat before the half way point. Something to think about, just in case.
-"go bag" for T2...I've seen several others put everything but their socks, shoes and compression sleeves in a huge ziplock bag. the idea is you put your socks and shoes on in T2, start running, and take things out of this bag and put them on as you run to save time. I've never done this but I will be trying it at IMLP.
-I haven't checked the athlete guide yet but you mention grabbing your T1 & T2 bag on race morning. I thought these had to be dropped off the day before the race during bike check in.
-You're probably going to do it when you check your bike before the start but don't forget to turn your bike computer on (turn off auto-power-off) and calibrate your PM
-I notice in T2 you take your glasses off...do you not run with sunglasses on? It sounds silly but someone explained to me once that squinting takes energy. When you're going 140.6, I'll save any energy any way I can. You're wearing a hat though, so maybe that's good enough. And if you're not used to wearing sunglasses on the run, then maybe best not to start during the race.
It's been great training with you and talking about race execution. You've done a lot of work. I know you're ready and you're going to have a great day. Can't wait to race with you!
You have raced and ridden in LP before. I think you have hit all the bases and you know what to expect. how did your goal watts of about 192 to 195 feel when you ran off the bike at the camp? Puts you at an overall IF of about .72?
Best of luck with your race, and see you up there
John