"Angry" Steve Swanlund- Ironman Maryland Race Plan
Ironman Maryland Race Plan:
This is my 5th Ironman and a late decision because my brother wanted to do it. I wasn’t expecting to do much at this race when I registered as I was already signed up for IM CdA in June. But with a disappointing performance at CdA, I dove head first into my race prep since recovering from IM CdA. Two weeks after CdA I raced a local sprint and placed 10th overall. A week later I placed 4th OA and 1st in AG at large regional sprint, these two races restored my confidence and started a fire in me to exact my revenge at Maryland. Angry Steve Swanlund was born….be afraid IMMd, be very afraid.
I train near Jenn Edwards and watched her perform at a high level at both of her A races this summer, so I adopted some of her training methods and increased my volume and frequency. I also watched how Tim Cronk hacked his plans and added some of that as well. The combination of those additions made for my highest volume for 12 weeks. I averaged a TSS/day of 185 for 9 weeks straight, including a 4 day camp weekend and a 3 day camp weekend. I have had no injuries over this build, the only problem is I have actually gained weight (5 lbs).
Race Rehearsals- Swim: 1:07 (PR) Bike: 5:35 (PR) Run: 20 mi- 2:52 (PR)
So lets get to the race:
We are flying in on Wednesday and get in at 8:35p, so bike assembly and road test will be Thursday morning. We are staying with my brother 70 miles from the race venue so we won’t arrive to the race until Friday morning. I plan to do a short ride and a pool swim on Thursday.
Friday we check in and deliver our bikes and bags. Do some ironman shopping and recon the course. Feet up and chill by early afternoon. Early dinner and then to bed.
Saturday wake up at 4:00a for the morning constitution, shower and breakfast of oatmeal and Ensure Plus. Leave for race at 4:45a and arrive at 5:00a. 4 salt pills 1 hour before race start. Body Marking and prepare bike, add perform to aero bottle on bike and pump up tires. Turn on garmin. Get into wetsuit by 6:20a and jump in water to warm up. (Possibly not wetsuit legal)
Swim: Goal- 1:07. This is a swim safe start so I will seed in the back of the 1:00-1:10 group and swim steady, concentrating on smooth stroke, good catch, fingers down, high elbows and pull all the way through. Sight every 10 stokes to maintain direction.
T1- Socks and shoes on in the tent, put on helmet and glasses as I run to bike.
Bike: Goal- 5:30. NP of 210 and IF of .73. Spend the first 30 minutes under 200 watts, settling down and getting something to drink. Stay aero. Auto lap every 3 miles to keep me honest. This is a flat coarse so spikes should not be problem. Stay Aero. Drink at least every 15 minutes. Every 30 minutes take a shot from my EFS Liquid Shot gel flask (I’ll have two 4 oz flasks on my bike and two in BSN) and one bottle of Perform at every aid station. Bike special needs-Ensure Plus, 2 emergency gu’s, 2 Tubes & CO2's and get 4 more salt pills. Stay aero. Stretch every 30 minutes, as the terrain will not cause me to adjust position for five and a half hours.
T2- Run in bike shoes to bag and then to tent. Put on running socks and shoes, take 4 more salt pills, put EFS flask in back pocket, grab go bag and GO. Put on race belt and hat as I run.
Run: Goal- 3:45. Run slow dammit! 9:00/mi for the first 6 miles. Remember Cronk! Walk 20 steps at aid stations to get the perform/water in me not on me. After mile 6 allow pace to settle out, probably about 8:25/mi. Don’t go faster than 8:20/mi. Hold that pace and zone out, let the race come to me. EFS shot every 4 miles. Get second EFS flask, Ensure Plus and two emergency Gu’s in RSN and take four more salt pills and two Tylenol (cause this might hurt a bit) Switch to coke after RSN. After mile 20 if there is more in the tank then unload baby! Ain’t nothing on the schedule until next year.
Comments
Looks great. You picked a couple of great models to influence your plan - many of us strive to be like Tim and Jenn when/if we grow up. Race smart and under control . . . until it's time to unload.
Mike
We have talked about running slow and yep I got it down(in training).... But to be honest ,I must confess ,although its no secret in my Race Plans and Race Reports that I am guilty of NOT running those first miles @ EP plus.... I tend to fight it the best I can by trying to slow down the first few miles but struggle here....I've had good luck settling into pace relatively right off the bat, but there is no doubt I am positive splitting my IM runs with a small fade on the second half .... Consider my EP for my last 2 IM's was 8:23.... IMTX avg pace was 8:21 with a range of 8:04-8:37 , IMFL avg pace was 8:09 with a range of 7:43-8:20...
Steve, nothing to add to the veterans feedback, only a goodwill wish to you on race day! I know you will do very well as I have watched you do the work and used it as motivation. I don't see your CdA race as a fail, only a stepping stone to keep moving forward to the next level!
Look forward to watching you execute then "Get Angry" about mile 18 of the run!
KMF!
SS
Ah, Angry Steve Swanlund it has been a pleasure watching that fire get lit over the past few months! You.are.ready. Trust in that show us how it’s done by staying within your plan ‘till mile 18. Virtual cowbell is quivering with excitement for you!
Steve - this course is made for you. One tiny little thought - stretching every 30 minutes might not be enough - consider a brief sit up every 15 minutes on your hydration schedule?
Maybe you can use one of my One Things, which I adopted after a couple of less than optimal performances" "No More Half-Assed Races".
Another one, for the last four miles, "You can sleep when you're dead."
Get nasty late in the run, and CRUSH SOULS! Your plan prioritizes the mental preparation necessary. Sounds like you are ready physically, and with sound execution through mile 18, you can unleash the beast.
Good luck!
Steven- Sorry I have Trademarked the term "Angry Steve"
Al- If you remember prior to IMCdA I was less than motivated regarding my race plan. I'm not that guy this time around. IMCdA made me mad. It won't happen again.
Shaughn- thanks for all your support through Strava- your kudos have gotten me through some tough WO's.
I did Chesapeake Man last year, now IM Maryland. One item I will offer you is to consider the wind. Last year it was blowing 15mph all day long. even on the run. I felt the wind impacted my hydration a bit on the bike. Just something to monitor if you get a super windy day. with that wind there were sections where I was going 14mph on the flat at 155 watts. Just be ready mentally for climbing a hill on flat terrain if its super windy. On the flip side there were sections where that same 155watts got me up to 27mph. Super fun.
I pushed a NP of 155w and came in at 5:46. I was 143lbs at the time. I think your going to crush your goal bike time with your goal watts.
also note that the jelly fish are really just a minor annoyance. They feel gross but the stings are not an issue. I wore a full wetsuit and got stung on my hands, face, and feet but only felt like a minor tingling sensation. so if you look in the water before the race and see jellys. don't worry about them.
best of luck to you. I'll be watching.
just ignore the hype if you hear people talking about the jellys. if they are anything like 2013 they won't be an issue.
Very much looking forward to race with you next weekend!
Angry Steve was born? I think he was just unleashed. Keep him in check, release when necessary, EG mile 18, let the day come together. You are more than ready for this, have the experience and skill to race smart, enjoy the unfolding of a beautiful race, and don't forget to show happy Steve to the finish line cameras!