Tim Cronk IMCHOO 2014 Race Plan
On 9/28/14 I'll be racing my 10th IM and hopefully finishing my 9th. Racing in the M50-54 AG . FTP-230 , Vdot 51 , Weight 120lbs
Training - Has been very consistent since mid Dec with no major interruptions like last years broken clavicle. One minor interruption was in August just before heading to IMMT for the race and some training , getting really sick feeling like a virus , hot/cold , sweats , got diagnosed with a Urinary Tract Infection and was prescribed antibiotic's , took 4 days to get better.....I did an IM build for Texas in May which included a 30hr BTW and after May went into a maintenance training mode with lots of racing. Between IMTX and IMCHOO there have been 2- OLY's , 3- HIM's , 1 - HM , and 1 - OWS race. Through out the year weekly averages have been 13-15hrs , Swim- 10-12k yds, Bike- 6-7hrs , Run 30 miles. IMCHOO was a short build , 2 big weeks of 21 and 22 hrs , and tapering 3 weeks from there. After 5 years of this stuff I think I'm finally understanding consistency (it means years not weeks or even month's). Focussing on making the hard stuff hard and the easy stuff easy it feels like I'm absorbing more although the absolute measurements of FTP, vdot, TT swim have basically plateaued over the last 2 yrs.
Raceweek- Thurs- fly to CHOO , check in to hotel, short 30min run , pick-up race packet , drive/review as much of the run course that is accessible by car, EN dinner @ 5:30... Friday- assemble my bike , pick up Heather's bike from TBT, 4 Keys , 30min ride , 15min run , drive the bike course at least once , dinner @ Cashew Vegan Cafe....Saturday- prep bikes, nutrition and bags , drop off when able ,spend some time reviewing Transition layout, check out practice swim in the afternoon and maybe go for a couple hundred yard swim to check exit sighting and water temps , execute carbo-load thru out the day with oatmeal, sweet potato , white rice, banana's, coconut water, etc , relax , feet up, focus on my mental game... Sunday - Race :-).... Monday- prep bike , drop off Heather's bike to TBT , awards ceremony to watch EN kick ass , rest/recover , dinner @ Sluggo's Vegan Cafe.... Tuesday - fly to KONA and prepare to repeat!
Goals- Race to the best of my ability on that day... Result- KQ/Podium.... With possible current river swim , possible no wetsuit , long bike course , hilly run , no past history of the race ,and my general lack of familiarity at this point its hard to predict times etc...
Raceday- Up early, breakfast of white rice by 4:30-4:45 for an estimated start time of 8AM , don't forget chip , sunscreen , chamois , head to transition , prep bikes, body marked , bus to swim start , get in line... Since the swim start is similar to IMLOU (done twice) I would like to be first in line , its just not worth getting there early...Looking forward to the swim start , its so much more relaxing than a mass-start.
Swim-Goal- Depending on currents and whether is wetsuit legal or not I think a best case scenario would be 1hr or less with wetsuit and 1:10 or more with swim skin... Consume gel and remainder perform bottle 15min prior....Swim steady, smooth, and hard just like I am racing !
T1- Goal - Top 5 AG - slow is smooth, smooth is fast , keep it minimal and deliberate, shoes, helmet, glasses...
Bike-Goal- 5:20-5:30 based on Data from bestbikesplits.com ... riding a steady NP172-174range around .75 ... Thought process for calculating my target watts based off my last 2 long rides of 5.5hrs which were NP 177 and NP 179(too hot but still ran well)... Those 2 rides avg 178 , I then deducted -2 watts for riding too hot , -1 watt for the swim , -1 watt for warmer temps, then add +1 watt back for the taper and this gives me 174... It helps I have 3 IM's in the 172-176 range but they were closer to 5hrs not 5.5hrs... Either way mentally I will be doing an easier ride than I did in training... Hustle to the mount line , get on bike, couple pedals, sit up , breathe , relax , drink , and slowly go to work , I only spend 5-10min building up to race pace and then stay there, focus on staying aero.... Drink every 15min , eat 60 calories every 30min in the form of 1/4 cliff bars or 2 cliff shot blocks, @ 4-4.5hr consume Double Espresso Cliff gel... Nutrition will be 250-300 cal per hr with part of that 16-24oz perform per hour...Hold watts steady thru entire bike... I'll allow myself to ease up for a few miles at the end easier spinning and to remove feet from shoes prior to dismount.
T2- Goal - Top 5 AG - slow is smooth, smooth is fast , keep it minimal and deliberate , socks, shoes , go bag in my mouth , racebelt and garmin 910xt in hands , start moving slow , belt on , garmin on , cross start, start garmin.
Run-Goal- 3:40-3:45 - Unknown hills and temps make this difficult to predict....Slowly open go bag, put on visor, glasses , put flask in top of tri-suit , put small packet sunscreen in one pocket, put gel and salt stick tabs in other , as soon as I'm settled apply sunscreen while moving , flask in hand... No HR , so will execute via RPE... Hills will be tricky , flats will be based on pace depending on how I'm feeling 8:15-8:30... Run/walk strategy with 20 steps per aid station unless it gets hot and more time needed for heat control with water and ice....Flask has 3-4 Powerbar latte gels in it and I will take a sip every 3 miles (around 50 cal) , this usually lasts me until mile 15-18 , drink perform every mile except water with the gel , my carry on gel Double Espresso Cliff Gel will be consumed mile 18-20, then I switch to coke and a couple salt stick for the remainder. After mile 20 focus on RPE , keep it hard , skip the last couple walk breaks and usually skip the last 1-2 aid stations... Total nutriton on the run will be similar to bike 250+ cals per hr and 16+ oz fluid per hr....
Mental Game- I'm going to repost something I wrote for IMFL last year - It fully applies to this race !
Bottomline... The entire race is going to be largely based on RPE... I'm preparing myself to dance that fine line of could vs should ,being just slightly uncomfortable all day and then entering that "risk zone" looking for that perfect balance to maximize what I have. That is what this race plan is all about trying to get myself into that mental game . Finding the edge of that envelope I'll call the risk zone could go either way. No matter what, I will learn something and be happy with the outcome.... When the pain is gone I may even say I enjoyed it.... Like one of my favorite EN athletes is fond of saying I'm lucky to be racing this IM!
And now a repost to the result of the above Bottomline comments.
What I learned is we are always capable of so much more than we think we are... The mental game is huge... Yes we need fitness and we need execution but ya gotta believe and ya gotta risk it.... I will say I was uncomfortable right from that first punch on the beach until I crossed the finishline... In the middle of my run I was thinking I don't know if I can pysche myself up to this type of mental game again? But that too recovers and a few days later here I am thinking yep I could do that again.
Anyone who has read my race plans will see this is a broken record from my FTP#'s to nutrition. But every race is indeed different... I look forward for questions , comments , idea's , anything I forgot? I always learn something!
Notes and Misc.... My Heather is doing IMCHOO as her 4th IM and we aim to keep our record of hugs and kisses 10 for 10 on the IM course... No special needs planned although I have toyed with a mountain dew for Run SN... Looking forward to the city of Chattanooga as it looks awesome...Can't wait to see old EN friends and meet new ones including the famous bad cop Coach Rich!
Comments
Great plan Tim. I see rock solid preparation that provides a calm and confident plan.
RPE is really the only way to push beyond your self perceived limits. Here's some luck for you, you have all the skill and planning and fitness you need.
Tell yourself at the cannon fire, "See you on the other side", and then put Thinking Tim out of sight. Let your body do the work, it's capable and knows how.
Perfect plan, as always. From what I've read, the swim and bike courses are perfect for you, and I'm confident you'll find yourself up with the big dogs after T2. Those extra 4 miles on the bike will only allow you to widen the gap on the competition. My only advice is to be smart/mindful of those hills on the first loop of the run - nothing jacks my HR up quicker than running up hills too fast. After that, let er rip.
Please extend our well wishes (good luck and skill) to Heather. We'll probably be paying more attention to her race, as yours have become quite predictable. Most of all, don't lose sight of how lucky we are to do this and have fun.
Mike
You have proven many times you know the mechanics of how to execute.
I love the focus on capturing untapped racing potential via mental toughness and the willingness to explore uncharted dark spaces in exchange for breakthrough performances.
YOU ARE READY.
Good luck! Kill it!
Great plan Tim...you got the details down and now you are focusing on the mental game. Be strong & have a fantastic race. Good luck to Heather too. See you in Kona.
Spank it Timber!
Best of skill and luck to Heather.
Like your final mental comments. What I aspire to.
May have to start carrying sunscreen myself. quite a surprise that Trembant do not provide this for us.
Good skill, race hard and have fun out there! Best of luck for all the things not in your box.