SS IMAZ 2014 Race Plan
This will be IM number 4 with number 3 completed earlier this year at IMTX.
Race Plan: Ironman Arizona
SS IMAZ Race Plan 11/2014
TARGETS:
FTP: 290
VDOT: 46
WEIGHT: 175 LBS 3.7 w/kg
TIME:
SUB 11 HRS (SWIM: 01:25:00 – T1: 04:00 – BIKE: 05:15:00 – T2: 03:00 – RUN 4:05:00ish)
BIKE 12 yr old Titanium Lite Speed Saber frame w/aero disc cover & PT on back wheel
Front: Garmin 910XT / Speedfill A2 + Z4, Salt Sticks
Frame: Fuelbelt Aero Bento box, 2 Powerbars, 1X, 2X Powerbar Caf Gels.
Behind Saddle: 2, 24 OZ disposable bottles of IM Perform
Saddle Bag will include 1 Lasik tube, inflate valve, 2 CO2 cartridges, 2 tire levers
T1 BAG (WITH VISIBLE COLORED MARK AND NUMBER)
Small water bottle
Helmet
Bike shoes
Sunglasses
Sunscreen / Half a Power Bar
BIKE SPECIAL NEEDS BAG
An extra water bottle
5 Salt Sticks
1 extra tube
1 extra CO2
1 Power Bar
1 X Caf Power Gel
T2 BAG (WITH VISIBLE COLORED MARK AND NUMBER)
Shoes
Hat
Go bag with:
Race belt with number and 2 rolls Clif Blok Shots,
Glasses
RUN SPECIAL NEEDS
Duct tape (if it rains and feet are splitting open on the run…..)
Power Gel 2X caf
1 The Right Stuff
Guinness Draught
Pre-Race
Friday
§ Begin carb load
§ Ann and I land in Phoenix 11:30 a.m. Check-in to host hotel 12:30 – 1:00
§ Lunch
§ Athlete Check-in @ Tempe Beach Park 2:00 – 3:00 Pick up bike
§ 3:00 – 5:00ish Head out to Bee Line road on bike
§ Dinner
Saturday
Continue carb loading. Pre-race day carb load - oatmeal with additions for breakfast, banana and coconut water snack , sweet potato with toppings for lunch , another banana and coconut water snack, white rice with toppings for dinner , piece of salted dark chocolate.... other snacks pretzels, dates, rice cakes --- additions to breakfast lunch and dinner are usually raisins, almond butter , maple syrup , coconut oil, salt , chocolate chips, Guinness draught
§ 6 am Prepare bags, gear, put stickers on helmet, bike, race belt
§ 7 am Big protein breakfast
§ 9 am – IM practice swim at Tempe Beach Park
§ 10AM – Check in bike, run gear bag and bike gear bags
§ relax, focus, visualize race day
Morning Bag
§ Wetsuit
§ goggles
§ Swim cap
§ Perform drink
§ 1X Caf Gel
Bike nutrition
§ o Speedfill +A2 w/ perform and 2 salt tabs
§ o Salt Stick gel caps
§ o Powerbar Caf gels
§ o Powerbar bars (peanut butter)
Race Morning
§ Wake up at 4:00AM
§ Eat oatmeal, applesauce, perform, coffee
§ Apply sunscreen, glide, etc……
§ Put on tri suit under casual clothes (remember a jacket)
§ Depart by 5:00 AM and walk to Tempe beach Park for body markings
§ head to transition to top off tires and load bike with nutrition, set bike computer, double check T1 and T2 bags... Walk to the swim....
Swim
|
Target time: 1:25 |
Target pace: 2:00min/100yds |
§ Following Al’s advice:
§ o Drop on ledge and head down near the start
§ o Identify where the most open spot is located
§ o Position self towards the back of the open spot after the anthem
§ When the horn sounds, go easy and count strokes in the rhythm I practiced
§ Follow the bouy line, breathing to the left so I can see it. Look for bubbles to follow since I won’t be able to see feet.
§ Use the rising sun to sight off of on the way down.
§ On the way back, use the object I identified on the pre-race walkthrough (not sure what it is yet)
§ On swim exit, let volunteers help me climb the ladder. Swing feet onto ladder and hold up arms so he/she can pull me up.
§ Run down until finding a free wetsuit stripper. Hold wetsuit, goggles, and cap in left hand to transitions while heading
T1
Target time: 4 min
§ Immediately start working on unzipping wetsuit, headed to gear bags. “run from the wet suit strippers to the gear bags, then find a clear spot on the grass. Helmet on, 1 power bar in tri top back pocket (cut in 3 halfs), suit in bag, grab shoes, run thru tent. Grab bike and find a clear spot (outside tent) to put on bike shoes, then run along the OUTSIDE of the bike racks to the shortest row, thru that row, and out onto the bike course, past all the folks struggling to mount/clip in”. Try not to kill anyone…………
BIKE (TARGET 05:20:00ish): EXECUTION-EXECUTION-EXECUTION!!! FLATEN THE COURSE!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN. Stay in my box. Skip first aid station (use bottles on the bike) and grab Perform at all stations from there on. Eat per CoreDiet plan every :10 and :40 rotating Power Gels with half a bonk breaker. Drink 12 0z perform every 15 min and a saltstick every 30 min … adjusted to temperature). Remember the first 30-40 miles are free. Focus on bringing HR back down after transition Ride first 30 minutes @ 68% - After 20 minutes and if HR back to “normal” settle into 70%-72% all the way then up to 74% IF overall. . Stay aero and relaxed all the way PATIENCE & DISCIPLINE every minute, every hour…….**EVERY AID STATION THINK: HOW DO I FEEL, WHAT DO I NEED?**
§ Just before each of the aid stations top off myself with Perform in aerobottle . At the aid stations, grab and rack Perform first, then grab water and stay cool. Stay aero, stay aero, stay aero, stay aero. It could be windy, (smile if neck is sore or lower back hurts, just stay aero and pedal. If need to stretch). Do it immediately before or after an aid station (or on any hills) then get ass back down on those aerobars.
T2: (TARGET: 00:03:30) SLOW IS SMOOTH>>SMOOTH IS FAST
§ Don’t change in tent!. Grab bag, and drop somewhere outside of tent to put shoes on. Put helmet, sunglasses, shoes in bag. Grab GO BAG, stand up, out RUNNING through the tent (what the hell are all these people doing in here??!!?). Once on course, open GO BAG, Hat, run belt with number, sunscreen, sunglasses, salt sticks. Eat banana + 1 saltstick”.
RUN (TARGET 04:05:00ish):
§ Miles 1 – 6 @ 9:30ish HR ceiling at 150 first half. Focus on form each time it gets hard!!! On the run, use the sponges and water and ice. Sponge in kit, then focus on nutrition, and if possible leave the aid station with a full cup of ice. If possible a cup of ice in kit top and another in hands. Hold the ice in hands and ditch the cup. Also chew on the ice on the go.
§ Miles 7 – 18 @ 9:00 depending on HR and Heat index…………adjust accordingly….begin taking Caf Cliff Shot Bloks at mile 7/8 every two miles
§ …..ask HOW DO I FEEL? WHAT DO I NEED? Do I need nutrition? Salt? Fluids? Am I hot? How is my HR? Can I see straight? Focus on keeping core temp down by taking advantage of ice (hold it, put in hat), water on cool wings, cool towel on neck. Take in 16 oz of water with salt stick, and 1 16oz perform every hour (salt stick every 2 miles). Focus on form when it gets hard. It’s 26X1 mile repeats at easy pace. Break up pace in 3 loops. Hold off for coke until mile 20 if at all possible. ….
§ Find Ann
§ Drink recovery drink to reboot stomach
§ You just crushed yourself, man – go enjoy some much deserved rest
Comments
Two comments … Run Special Needs - is that dehydrated Guiness?
Run focus…in the early miles, in addition to other metrics, I find it very helpful to pay attention to my breathing. If my breathing is the least bit labored during the first 6-8 miles, it's a sign to immediately back off, irrespective of my HR, or pace. From then on, I use breathing frequency (measured as steps/breath) to tell me if I am working too hard. In the middle portion, 6 steps/breath (L-R-L-R-L-R) is what I'm aiming for; after mile 16-17, its 4/breath, and 2/breath for hills and the final push. At this point, I don;t actually count my steps, I just know what each plateau feels like, and it's what I use when I'm "going by RPE".
I think your bike and run times are spot on for your stated FTP and VDOT. Make sure you say "hi" when you go by me on the bike, and don;t let me catch you on the run. Here's hoping you can beat my 60 y/o self, when I went 10:52. I'm buying beers at Rula Bula for anyone on the team who breaks that.
Shaughn, your plan looks really solid. From Strava I've seen all of the hard/quality work you've put in leading to this race. Trust your training and execute well and you will crush it out there. I'll be following online and can't wait to see what you do. Good luck, have fun.
You're going to kill this one. You've put in a ton of work. Now you just need to execute and, most importantly IMO, believe. Believe you belong. Believe you can. Believe you will.
When I did this race, water was 59 degrees. Which converts to "fookin freezing" in Celsius. Bring an extra swim cap if it's super cold (my head was killing me during the practice swim with a single cap), and know that your toes may be numb for the first 10-20 miles on the bike. Speaking of, this bike course, to me, is faster than IMFL and way faster than IMTX. I wouldn't be surprised to see you go 5:05. The wind will shift, so be open and prepared for all possible wind conditions on each loop. The third loop on the way down can be very crowded and a bit sketchy if you're going 25+mph. Just be aware and safe. The run is where you have to buy in that you are indeed a runner and are going to run this thing, even if you have to bury yourself.
Best of luck and skill, my friend. Enjoy the spoils of all your hard work.
Mike
I handle that by carefully packing the go bag with the number showing thru the plastic. Last race, in Kona, I just held up the bag as I went by the "checkers", they smiled and waved me on. If they still give you a hassle, just keep running, they can't catch you!
Which reminds me, Shaughn - why not put the hat and glasses in the Go Bag as well? Along with a sample size of sunscreen?
Based on the workouts you've been putting up on Strava, you should easily achieve your goals. You definitely earn the prize for the hardest working guy in EN.
The swim target seems pretty conservative based on the yardage you've put in. Best Bike Split has predicted my bike time within 5 minutes for my last three races. It might be worth checking out if you haven't already.
You'll crush IMAZ! You'll probably be kicked back with a bucket of chicken and a beer by the time I cross the finish line.
The hay is in the barn. You have PLENTY of hay. I agree with Mike - get your head on straight and BELIEVE. Be smart and get yourself into position for a good run. On the backside of the run, to hell with the metrics. Suck it up and lay it out there. You have an outstanding result waiting for you to grab. Go get it. We're rooting for you.
KMF dude...
Ian
based on your times, we should be seeing each other on the course a bit, looking forward to pushing each other when it gets hard...
Wishing you good skill...
SS....no one works harder than you do or is more consistent. I haven't done this course of course (hah....see what I did there!), but it sounds tailor-made for you. If I were you, I'd be concerned about the traffic on the third loop of the bike, as you are going to butting up against many who are still on their second loop. I have trouble in congestion maintaining focus on MY ride/watts. You are a much more experienced racer than me, so I'm sure it won't be as big of a deal for you, but as MR mentioned, be careful....but don't ruin your ride at the same time with sub-KMFman execution late in the bike, when the mind tends to wander already.
Two other points about your RP....
Do not try to cut a powerbar into three HALVES....that never works!
Try thirds instead....
Do not, under any circumstances, even if written in your very thorough and detailed race plan, place your ASS on the aerobars. That will not be a good look for you nor is it likely to be aerodynamic at all.
I sincerely hope you have no mechanicals/gut issues/torrential storms/acts of God next weekend. But, as you know, something always seems to happen. Remember to stay in the KFM man's box....adapt/adjust and just KMF right?
I'll be tracking you and am expecting you to crush this. Best of skill and luck to you my friend. JL
All positive thoughts here. Very much needed all of your comments below. Thank you for taking the time to read and write what I needed to hear.
@ Al - your comments are invaluable. I will definitely focus on where my breathing is the first 6-8 miles and I will write that on my arm. very smart. 10:52 would be a very tall goal for me given my swim, but throughout the course of the battle on Nov 16th, we'll see how the day is going and what things are looking like around mile 18 of the run......adding hat, glasses and sunscreen to the GO bag......
@Doug - I'll put the bib number showing through in the go bag and try that on my way out. Will be incorporating my D Johnson bike strategy sticking to the numbers leading up that run leg. thanks for leading the OS this year by the way......its a big load but one you seem to make look easy!
@MR - what a good friend you have been. You said exactly what I needed to hear - "Believe you belong, believe you can, believe you will"..........enough said - go execute! Looking online for that neoprene swim cap now.......
@Gabe - all of us remember and wish we could go back to that first time we crossed the finish line. I am very motivated for you! Enjoy that last two miles - there is only one time to cross the finish line for the first time!
@Tim - look forward to seeing you and Heather - I can't tell you what it means to have leaders like yourself and Al present on race day - that alone has got to be worth 10 minutes on my finish time! My work ethic has been a consequence of trying to pretend to keep up with Cronk along the way..........Thanks for the comments, but more importantly, thanks for leading....
@Ian - needed to hear that. Don't be afraid to lay it out there and BELIEVE on the back half of the run........very meaningful/powerful coming from a guy who just illustrated that at IMFL last week! You had a great year! Thanks for the support.
@Scott - look forward to meeting you at IMAZ and watching you unleash that run after a well executed swim and bike. I'll be out there with you as your biggest supporter my friend. I am estimating my bike split based solely off of the fact that I did IMTX earlier this year in 5:16 and have about the same fitness level going into this round. My training rides are always slower because I have too many stop lights, chip seal roads and about 10 lbs of liquid to self support.......here in North Texas....but, as you know, anything can happen on race day.
@Jeff - I am going to follow your advice from the last IM and 1) Sit up straight the entire ride, 2) Stay in the small chain ring, LOL - seriously valuable comments on the 3rd loop coming in with all the congestion - making a mental note to prepare for that, stay focused and be smart.
Time to move forward, stay focused, taper effectively and get it done!
I have to echo that you have been a great leader these last 12 weeks and I, for one, appreciate all the mojo you have provided. Look forward to meeting you Friday!