IM CHOO Race Plan
Ironman Chattanooga will be my 6th Ironman, and my first since 2010 after several season of racing halfs. I am coming in to this race better prepared than I have ever been for any race – and am excited and a little nervous about what that means. Current FTP 259, Weight 138.4, Watts/KG 4.1, VDOT 54.7. I also set 1000yd TT and RR swim personal bests this year. I’m excited about what the race could bring – But reminding myself that execution, pacing and nutrition will rule the day.
Strategic guidance: --
1. Execute just like your race rehearsals and training; this is just another day in the saddle.
2. This race is all about the 2nd loop of the run – Ride the bike to set that up. Do no harm until that point –
3. When the 2nd lap of the run comes, Dig in. Make it count. Remember all that you’ve put into this race, the sacrifices my family has made and friggin go get it!
Training – 15 years in the sport, and this has really been my best year in triathlon from a training standpoint. When this race was announced last year, everything just seemed to line up. Good location, race venue, within driving distance, things to do for family, parents live in Tennessee, etc. When my wife was practically insisting that I sign up and EN got the early entry slots, I was in. The motivation from not having done one in 4 years, having so much support from Katy, and well as being eager to take my new found speed and execution skills from half iron distances from the past few seasons really pushed me to get the most out of each week. The result was more consistent training and new personal bests in all categories – New records in FTP, vDOT, Swim metrics and lowest race weight.
Race week plan: Arrive in Chattanooga around 10:30 or so Thursday morning. I plan to go straight to check in, get my packet, take a quick look around and get out. Will be traveling with Katy and my 2 boys James and Daniel, and my parents are coming for the weekend as well. After packet pick up, grab a light lunch downtown and check in to room. Easy swim at Downtown Y Thursday afternoon and EN dinner at 5:30. Friday – plan a short ride and run; will try and squeeze it in the morning before the 4 keys talk, but may do it after if timing doesn’t work out. I plan to drive out to the Baptist church and ride out and back on Cove Rd. Friday afternoon, aquarium or IMAX theater with the family. Initial bike prep and bag prep Friday evening. Saturday – sleep in (as much as you can with a 4 and 6 yr old). Cheer on James and Daniel in the fun run at 9 am. Come out and support them! They will be in EN red shirts. Lunch around 12. Finish bike/bag prep and check in early afternoon. I plan to spend some time walking the transistion area and looking at the swim exit, rack position etc. I’ll probably skip the river swim unless it works out easily – The timing (1-3 on Saturday) doesn’t look favorable unless it can be combine with bike check it. It also may be super crowded. Dinner at hotel (spaghetti, meatballs, bread) in the 6:30 range and in bed by 9.
Raceday – Wake up 4am – Breakfast – English muffin, almond butter/honey, banana, 300 cal Sustained energy. Planned racestart is around 8. After eating – walk to transition area (2 blocks) Pump tires, Aero bottle and rear bottle on bike, Load nutrition, Turn on computer, Bike in easy gear (hill out of transition). Get in and get out. Take morning clothes back w me and load bus to the swimstart and get in line. I imagine there will be a lot of people in line already, and I plan to just get on the shuttle after I finish in transition. At the swimstart, STAY RELAXED. Restroom if needed before getting in line, then line up and chill. I anticipate a lot of wound up, nervous people at the start especially all the people from the facebook page camping out to get in the front. My focus is on my game. Sip perform, wetsuit/skinsuit on about 15 min before, take powergel and be ready to go.
Swim – This is somewhat of a wild card – Wetsuit, no wetsuit, current etc, Its difficult to project a time. Mental cues – smooth and relaxed –Count strokes, Breathe, Remember rotation; high elbow. Race rehearsals have been around 1:08 in the pool, IM best is 1:05 at LP in 2008. Some are saying even with the low current, it still swims 8-15 minutes faster than normal. If wetsuit legal I will wear a full suit, and hopefully swim under an hour. If in swimskin –1:04-1:06 is more likely. It is what it is. I don’t have a Garmin 910 or anything and usually swim without a watch. I will do that for this race as well – Once the swim is done, it really doesn’t matter what the time was and this will keep me from being too excited over a fast swim or disappointed if it’s a little slow
T1 – Smooth is fast. Dump bag; Shoes on, helmet on, Grab go bag with 4 gels, salt tablets in 2 change purses and sunglasses. Load pockets on way to the bike.
Bike – Steady pacing and stay aero – The first 6 miles have several turns and railroad tracks – Basically admin riding – My only goal here is to stay aero when I can, ride easy and not get wrecked by anyone. I think this has the potential to be a sketchy part of the ride depending on how crowded it is. Once on Hwy 193 settle into JRA watts and ride easy (180 or so). Bike pacing plan: After the first 10 miles or 30 minutes – Sit on my goal watts and adjust for hills and rollers on Hwy 193 and Cove Rd. Goal watts = 190. Long hills 200-205, Short hills 210-215 max. 215 max on Cove road and Chikamauga climbs. Use percent grade to determine hills/gear changes. Goal NP is .73-.74. Using Best bike split, an IF of .73 and 188 avg watts gets me 5:25 or so. Race rehearsal of 115 mile was under 5:30 on 190 NP so I think its in the ball park. If all goes well I should get off the bike in 5:30 or less at 280-290 TSS. Overall plan for the bike is to use my gears, Shift A LOT, keep my watts in check on the uphills and keep them up on the down hill section on Hog Jowl. Stay aero and get it done. Late in the bike – look for opportunities to save watts (downhills) if speed is good.
Nutrition targets – 2 bottles perform per hour – Supplement with ¼ powerbar pieces (in bento box ) or gel every 45 minutes. . Salt tablet every 30 min. Regular salt tabs through 3 hr, Salt Stick plus from 3hr on (10 total) Calorie target is 380-390/hr, Sodium target 1200-1300 mg/hr
T2 – Leave shoes on bike, dismount and handoff – Remove helmet and sunglasses while jogging to change tent. Dump bag. Socks and shoes on. Sunscreen stick. Drop glasses in bag and hand helmet and bag to volunteer. Grab go bag and sunscreen stick – Go bag has race number, visor, salt tab change purse, run sunglasses and run watch. Apply sunscreen while leaving tent. Start run watch while moving toward transition exit. Number on, – load nutrition in Desoto 4 pocket shorts.
Run – Easy out of transition and keep cadence up but pace low and heart rate low on the ½ mile hill out of transition. Do not let heart rate spike! After the first hill, settle into the pace. I should come off the bike at a heart rate around 135-140. Plan for the run is to hold as close to that as possible for the first lap or at least <145. E/L pace is 7:55-8:01 or so. I plan to drop right into that pace or lower if the heart rate stays low. The first 4-5 miles of the run course are the fast section. Once you turnaround, Amicola hwy is gradually uphill until you climb up to the first bridge to cross the river. Hills on the north side – Run by RPE. Pace will slow but try to keep HR from spiking. Crest the hills and run with good turnover and speed on the downhill sides. Plan for the first lap is to do no harm. Hopefully will split a 1:45 or so (8 min avg) 2<sup>nd</sup> lap – I plan to hold HR from 140-145 at least until mile 18. Nutrition is 1 cup perform per aid station, and 1 gel with cup of water per 45 min targeting about 200 cal/hr. Aid station protocol – go to last table – grab cup, drink and walk 20 steps and get going. I will also take Salt stick cap every 30 minutes. The 2<sup>nd</sup> lap is where is the money is. After the flat section along the river on the path, I think the gradual climb up Ammicola hwy is where people will start to fall apart. Its desolate out there. There will be few spectators, and that’s where you hit mile 18-20 before crossing the river to battle with the Beast named Barton. Stay focused – Find people to pass. Run them down. Watch their races go down in flames. I’m just getting ready to race at mile 18. Don’t let up. All the training has come down to the last 10 miles of this run. GET IT DONE! Best case scenario on E/L pace for the run is around a 3:30. With the hills, longer bike course, I think 3:35-3:45 is more likely. Either way; I’m all in on that 2<sup>nd</sup> loop. This race is all about the run for me. I have yet to put it all together at the Ironman distance and really nail the run. Running to my potential honoring my training self is my one thing.</span></p>
I’m not going to add it all up although I have a range in my head from best possible day to a tough day. Either way I’m aiming for a big PR. I’ve prepared so well for this race I feel I’ve already accomplished much of what I set out to do which was to bring my best effort in training each week to go into race day with no regrets. I feel very fortunate to have had such a good year and am grateful for the support from my wife Katy and boys and grateful just to be able to do this at all. Racing is the icing on the cake. Bring it.
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