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Joe Motz IMWI Race Plan

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Joe Motz


IMWI Race Report


Background: IMWI
2013 1st IM Goal was to finish Stats 167 lbs. Swim 1:41  T-1 9:19 Bike 6:22 T-2 9:15  Run 5:08 Total 13:30:34

 

2014 Goal is to Race Target
IM time 12:30 Current Stats: Joe Motz, Age 60, 5’10 ½”, 161 lbs. (6 lbs. lighter
than 2013) #, FTP 240, VDot 41


Race Week:

 Thurs. – 9/4

  • Morning leave Cincinnati 6:30am for 71/2 hr. drive
    to Madison; plan to arrive around 3:30am.

  • Check into hotel 

  • Walk down to IM Village, register and
    pick up transition bags

  • Back to hotel to settle in, start laying out
    bags and checking all.

  • 6pm – EN Team Dinner at Founders Room of
    Monona Terrace

  • Back to hotel to settle in to bed by 8:30pm

     Fri – 9/5

  • 6:30am banana and oatmeal/ peanut butter

  • 7:00am – Swim with EN group  (Easy effort,
    just to get comfortable 30:min)

  • Eat larger Breakfast – eggs and pancakes

  • 10:00am – Four Keys Talk at Overture Center
    for the Arts

  • Lunch pasta and chicken

  • Back to hotel for nap

  • Pack Transition Bags

  • 5:30pm IM Dinner at Monona Terrace,

  • Back to hotel to bed by 8:30pm

    T I Bag

        • Biking shoes on bottom with straps pulled back

        • I zip lock bag with 2 stripped power bars cut
          in half  and cliff shots

        • Aero Helmet 



        • Bike Special Needs

        • 2 extra Tubes and  2-CO2

        • Chamois cream

        • 2 GU

        • duck tape

           

          T-2 Bag

        • Shoes & rolled socks w/body glide in sock

          All in large zip lock bag

          • White Hat

          • Race Belt w/number

          • Blue cool neck towel

            Inside in smaller ziplock: cliff shots, 2 chocolate GU,  and 6 salt tabs



        •  Run
          Special Needs

        • Spare  Socks

        • small container of Vaseline

        • Wintergreen Lifesavers

          Sat – 9/6

  • 8:00 am Big breakfast

  • Sip Gatorade all day

  • 12:00 Good sized early Lunch pasta and chicken

  • Drop off bike, lower tire pressure, memorize location and setup.

  • Do dry walk through of transition areas

  • Back to hotel for a nap/ movie/ read

  • Get bottles and bento box stuff ready for Sunday morning
    drop off

  • Light dinner by 6:00pm pasta and chicken  in bed by 8:30pm

  • See if can get tats’ sticker option put on as
    well?



  • Bike setup and drop off

  • 2 Co2, with tube and tire tool tucked under
    seat

  • Large smear of chaffing cream under rear seat
    lip

  • Bento box w/ C02 head

  • Drop bike off Sat afternoon

Sun – 9/7

  • 3:45am wake-up 4.5 cups applesauce w/2 scoops
    whey protein, 1 banana, I bottle perform and power bar.

  •  Shower.
    Put on Timing Chip and HR strap

  •  lube up
    with trislide and sunscreen En Tri top, tri shorts

  • Dry pull over cloths for staying warm. With sandals

  • 5:00am Head to Transition get body-marking
    done,

    Bike check

  • put bottle of perform on bike down tube

  • pump tires,

  • 4+2 (behind on top tube) power gels and six salt tabs in bento box
    along with tire tool and C02 head

  • Chain gearing double check

  • Sun glasses on rear of Garmin mount

    arm sunnies rolled up and slipped on areo bars

  • Garmin mounted and turned on (auto shutdown in off mode)

    Swim Setup.

  • 5:30 ish suit up in wet suit (Garmin 310 under
    suit on left arm for run) head  toward
    swim start. Do a gel with water about 30 mins out keep and sipping Perform.

  • 6:20am ear plugs in googles then cap over

  • 6:30 warm up in water

     

    Swim

  • Plan on lining up pre-start on rocks in front
    of rear dock 8 min prior to gun come up into the middle area between shore and
    ski ramp

  • Relax, tread water / float, get used to water

  • Do not get caught up in adrenaline, but
    establish my pace and rhythm.

  • STAY IN MY BOX, rhythm, high elbows,  stay focused on shortest line

     

    T1

  • Out of water and to strippers, roll-up WS followed by jog up inside turn of  helix into convention center

  • hand off wet suit to volunteer to go in bag  

  • bike bag- helmet on,
    zip lock in back pocket,  carry shoes while jogging to bike.
    (sunscreen if hot and clear)

  • shoes on, pull bike
    from rack mount at rolling mount at transition click Garmin to life as going
    down ramp and settle in on trail, take sunglasses from mount and put on Also the same with arm sunnies when body is air dried off

Bike

  • Nutrition Plan

    • Plan to drink 1-2 perform off course per hr.

    • Auto lap on Garmin every 5 miles signals drink
      ( approx every 15min)

    • Gel every 4th lap (approx every hr)

    • Salt tab every 4th (1 hr.)

    • Goal is to pee min of once per loop and coming
      in stick

       

      Bike Ride Power Strategy

  • Garmin screen shot 3 values, top .IF middle NP, bottom HR

  • stick and 1st 1/2hr. .65 IF, NP of 156, HR
    <120 Remainder .69 IF, NP of 165, HR < 130, hills no higher than 180NP</span>

Aero for all but back rest on hills when shifting
to low range
  • start focusing on HR and work on bringing down to under 120. think about who T-2 is going to go

  • End with coming out of shoes on trail w/bare
    feet on top up ramp, Slip glasses in front of tri top

  •  click
    ride end on Garmin and hand bike off. .

    T2

  • Pull off helmet while jogging
    into concourse. Grab running bag

  • Pull rolled up socks out of shoes and pull on

  • Pull on pre laced shoes

  • Carry large zip lock while heading out 

  • Hat and sunglasses on after going out door

Put race belt on as moving out (number in front)

  • last pull out small ziplock w/salt tabs, Cliff shots, Chocolate GU-2 and put in rear pocket

  •  

Click Garmin 310 on to run mode


    • Primary Screen  2 values

    • HR over pace

    • Backup screen  3
      values

    • HR, pace, elapsed time

 

Run Nutrition

  • Perform off course at each mile from last
    position followed by water flush/cooling

  • Gel and salt tabs, starting at mile 3, 6, 9,
    12, or as long as can stomach. flat coke around 18 on.

Run Strategy 

  • Commit to starting out SLOW 9:59 + 30 for 6 mHR
    <120)</span>

  • 6m thru 12m Z1+ 9:45 to 9:59 HR
    <130</span>

    13m thru 18m Z2 HR of 135 to 138 to hold

    19m thru 24m  Z2+ HR of 138 to 140 to hold 

    25m to Finish HR of 140+

    Lap 1 

  • Stay wet with water flush, wet sponges and
    ice.

  • Run all tangents, shortest route

  • Go to end of each aid station for drinks, walk
    ten steps and resume running immediately

  • Stay connected; work on deep breathing, focus
    on exhale. enjoy the course 

  • Pee while running if possible
  • think diesel truck hold back and focus on steady output to get max return

 Lap
two

Continue steadily clicking miles off but start to focus inward

  • work on staying cool with water and ice

  • Pee on lap two before State St. while running if
    possible

  • State street second turn bring on laser focus
    and start ABP mentality

  • 8 miles to go. The Line IN THE SAND bring it out!

  • Pass people count “kills”

  • 3 miles to go empty tank push HR to 140-145.

  • Switch to coke at stations if haven’t yet,
    pinch to drink in order to drink on the fly

  • Smile and flash EN gang sign.


Comments

  • Bruce ThompsonBruce Thompson
    Joe...that is the plan of a veteran racer.  You have have come so far in so short a time.  I don't have much to add.  My only suggestion is to think about what you will do if some things go wrong.  I'm not going to list any as that might jinx you, but in your mind think thru some "what if..." scenarios and what you'll do about them.  While hopefully none occur, if they do, you'll already have a plan and can proceed to act without anxiety or doubt.  Good luck.  I'm coming to Madison to cheer and the rest of the EN team so I'll see you there.
  • Joemotz1Joemotz1

    Great advice Bruce. Like Patton said "you can't succeed without a plan but it is inevitable the mission won't go off as planned". 

  • lparellolparello
    Joe-Perfect race plan. X2 on what Bruce says. I don't want to mention things to jinx you-but you always want to think of how you are going to be able to stay in your box if adversity comes your way. Sounds like you got this! Can't wait to meet ya! And I'm all pancakes and eggs for pre race day breakfasts!
  • bob hillerbob hiller

    Joe, looks well thought out. I assume you'll want to let a little air out of your tires when you drop off your bike on Saturday. You may already plan this, as I see you say pump up tires on Sunday am.   I'm looking forward to following you online.  Good luck.

  • Al TruscottAl Truscott

    Joe - a few thoughts

    • Set up issues. FIrst, compression calf sleeves in Run SN? Is this a replacement, or do you intend to put them on then? Seems to me (a) damage will already have been done by then, best to have them on @ the start of the run, (b) there is a very real risk that anything left in SN bag will be be returned to you. I put my calf sleeves on as part of my race day kit, meaning I wear them under my wet suit, and keep them on all day. Second, why not add your hat, race belt, and neck towel to the ziplock Go Bag? Less clutter to worry about in T2, its OK to be putting on the belt as you exit T2. Also, maybe add some sunscreen to that bag, to avoid spending any time on that in T2. Finally, I'd hesitate to leave anything in my bento box - salt tabs, gels - overnight, exposed to the elements. I always add that stuff in race morning.
    • Morning gear - we don't know the weather yet, but if it is HOT, and the water is WARM, you might reconsider wearing a lot of stuff under your wetsuit, like the tri top and the arm sleeves. Easy to overheat when water is over 72F in a full sleeve wetsuit. The year I did it, my HR was 10 bpm higher than normal just for that reason. If you choose to put tri top on it T1, its very easy to do if you STEP INTO IT, and pull up, rather than trying to put it on over your head. Arm coolers can be bunched up on aerobars, and put ten minutes into the bike, after you dry off, reminding you to take it easy during the "stick" portion of the bike.
    • T1 - When I did IM WI, I made it a point to RUN up the INSIDE of the spiral to the bags/bike area, just an easy jog, but still, shorter radius and faster feet enable me to pass scores of people that way. I think I saved 1 minute @ least.
    • Bike power: IF of 72% is a good number for someone who is planning on riding 5:30. Someone who's planning on going 6 hours *should* be doing 0.65 for the stick and first half hour of the first loop, then 0.69. For 6:15, 0.68, and 0.67 for anything 6:30 or longer. Those numbers are from the Coaches' detailed chart for planning out the IM bike.
    • Extreme point of emphasis, probably should be written down in your plan, is how you intend to handle the hills, of which there are many as you know. They are just long enough that going @ 90% of FTP is a real danger to your run. Much better to ride steady @ no higher than 75%, or 180 for you. And, just to make sure its ingrained, write down what Rich will say in the 4 Keys talk, about carrying power over the crest, and continuing to work the pedals downhill. This, and going EASY for the first 1.5 hours,are the two most important things you can do to ensure a successful race - meaning running fast enough to get that 12:30 time.
    • Run - I like your focus on breathing and HR - very good way to be paying attention to process rather than end outcome. on the second loop, in addition to "deep laser focus" and counting coup, use of multiple "one things" maybe even one for each of the last six miles, will help ward off the increasing desires to slow down or even walk.
    • Run Nutrition - make sure you are aware in advance of how many calories you may be taking in with perform on a hot day as you increase your fluids. Even as many as 200 cal an hour that way, if supplemented by gels, may be too much for you gut to handle. Dilute, dilute, dilute.

    The fact that I mentioned so many things is a testament to the thoroughness of your plan. Good luck!

  • Joemotz1Joemotz1

    Lauren, ditto on your follow-up to Bruce- got me thinking and planning for contingencies. 

    Al- a huge shout out for basket of golden nuggets! You've got me digging. Good catch on the compression- I normally don't wear them. Was just a throw into SNB if the wheels fell off totally- probably will not include. 

    Great point on overdressing for the swim should it be hot. Will heed. Loved your idea on pulling "up" the try top. Never did that before but just tried and yes its' easy. and the rolled up sunnies on bike- all good plan. Also love the idea of a bigger zip lock for the run stuff and assemble while moving. Guess I assumed one needs the number to get out the door- but now realize from last yr-no not the case. Makes great sense to put all this on while in the slow roll-out phase. Also good stuff on over nutrition on run phase

    Your key input is on the bike strategy. I'm shooting for the 6hr mark so with that said your points on % of are undoubtedly critical to the outcome of my day. My screen shot was going to to be: pwr3, NP and HR and auto lapping every 5 miles. Honestly my primary focus was goign to be on the NP for the lap. However after reading your suggests I dug back into your file to see your race day screen shot and see you watch just two: pwr3, and HR. Which means my focus on the average NP lap would likely mean I would have burned way too many matches with all the highs and lows over each 5 mile lap! Embarrassed now to say that is how I rode the camp there and felt good after for the 1 mile Z-1 run, but quite another thing to do a marathon after which I learned last yr. 

    Al could you please verify I have this correct based on my stats: and based on your recommended .65 and .69. Do you agree this translates to .65= 156 and .69 =165.6 on the pwr3 as well as staying below 180 pwr3 on the hills. Two values only on screen pwr3 and HR  and all the focus on the ride should be here and not on NP for lap?

    Again Thanks much for your depth of input. You will know how well I listened based on my execution race day.

    Best

    Joe

  • Al TruscottAl Truscott

    Posted By Joe Motz on 30 Aug 2014 07:38 PM

    Al could you please verify I have this correct based on my stats: and based on your recommended .65 and .69. Do you agree this translates to .65= 156 and .69 =165.6 on the pwr3 as well as staying below 180 pwr3 on the hills. Two values only on screen pwr3 and HR  and all the focus on the ride should be here and not on NP for lap?

    Joe - Yes, those are the correct percentages per the Coaches' chart for a ride expected to last 6 hours +/- 10 minutes.

    What do I watch on my screen (I have a Joule, not a Garmin, but the concepts are the same)? First off, I will manually start a new lap at appropriate times/places. EG, on the flats - like the "stick" on the WI course - I will dart a new lap every 15 minutes to coincide with my hydration schedule. I will start a new lap at the start of an uphill. I look primarily at Lap IF/NP (I use IF, but NP is the same concept). I will look at current watts (pwr3?) on occasion, such as the start of a hill (to keep my effort in check at that critical point), or during a downhill, as w hip to keep working instead of coasting.

    While I wear an HRM strap, I do not really watch HR during the bike. (I do examine it in my files after the race). I've learned that as long as I ride steady, and keep my watts in check, HR does not provide any useful information. Some people have issues with HR and power not being in sync, and this can indicate hydration issues, but it;s never been a problem for me.

    The one time HR is important to me on the bike is at the end of the ride. I want my HR at the end of the bike and at the start of the run to be about the same - for me, that's 116-120. Since I run more by HR than pace (actually, by RPE primarily, HR second, and pace hardly at all), I want to make sure that I'm working a the proper effort level at that key point in the race - the hour surrounding T2.

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