Clark Mitchell's 2014 IMAZ Plan
- Age: 48
- IMAZ will be my third full distance race and my second in 2014
- In Texas in May I went 12:01:xx which was a 35 minute PR
- Weight: 172 (3 lbs lighter than IMTX)
- FTP: 221 (21 watts higher than IMTX)
- W/Kg: 2.83
- Vdot: 47 (slightly better than IMTX)
IMAZ Goals and Goal Times
As always, my number one goal is to finish. I’m curious, can anyone tell me when (if) this will stop being the number one goal? This is the race where I want to race to my proven capability and show why I've been doing all of this work. To make that happen, I have specific goals around execution: I want to stay in my box, ride my numbers, remain patient and disciplined, push the suck out as far into the run as possible and when the suck does start I want to feed on it and turn it into a source of motivation and energy.
Those goals aside, if I get the day I’m hoping for, the day that allows me to demonstrate the work that went into this endeavor, then I want to go sub 11:30. Here’s what that might look like:
- Swim: 1:25:00
- T1: 0:05:00
- Bike: 5:50:00
- T2: 0:04:00
- Run: 3:59:59
- Total: 11:23:59
Mental Focus
In preparation for this plan, I looked at other examples, I looked at past race results and I looked back at my training. I’ve done the work and I know where I want to be when this is all over, but many things are beyond my control. Thus the most important focus for me is to stay in my box.
I love the “Any Given Sunday”, game of inches clip that somebody posted to the forum. Ours is a game of seconds, but the analogy holds. In Texas this year I lost track of too many seconds, on the swim, in T1 and again in T2. I will not make that mistake again.
Race Week
In summary, I want to relax, have fun, be smart and make good choices. I’m going to enjoy the time that I get to spend with my Phoenix family and friends.
Thursday: Travel day. Arrive, get through check-in, register for next year(?) and get to my in-laws. Build my bike, take a quick test ride and then get back to Tempe for the Team dinner.
Friday: Attend the Four Keys talk, get some lunch, ride the Bee Line with the team and get to an athlete briefing if I didn’t go on Thursday. Make smart choices, and eat well and don’t splurge yet.
Saturday: Ironkids with my wife and granddaughter. Practice swim. Setup transition and then get home and rest. Don’t linger in the village, get in get out and get home. Again, make smart choices.
Race Morning
- Wake up at 4:00AM
- Eat according to plan
- Apply sunscreen, glide, etc
- Put on tri suit under casual clothes (remember a jacket and a head lamp)
- Depart by 4:30 AM. Drive to event and park.
- Transition to top off tires, load bike with nutrition, and double check T1 and T2 bags
- Drop special needs bags, if I’m using them.
- Walk to the swim
Swim - Target time: 1:25
- Drop on ledge and head down near the start
- Identify where the most open spot is located
- Position towards the back of the open spot after the anthem
- Swim start: I’m calm and collected, long easy strokes, look for feet, sight as necessary
- Follow the buoy 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
- Maintain form and pace; remember that this is a race.
- At the first turn refocus on form and keep pulling
- At the second turn evaluate RPE and adjust as necessary.
- On the way back – form, form, form, form
- Site off the landmark I identified on the pre-race walkthrough (not sure what it is yet)
- On swim exit, let volunteers help me climb the ladder
- Remove my watch and hold it in my teeth
- Run to a free wetsuit stripper. Leave goggles and cap on, carry wetsuit into transition
T1 - Target time: 5 min
- Run from the wet suit strippers to the gear bags
- Find a clear spot on the grass.
- Helmet on and buckled, arm coolers on, bike jersey on
- Suit, goggles and cap in bag, grab shoes and socks, run thru tent
- Sunscreen station for any spots that rubbed during the swim
- Grab bike and find a clear spot (outside tent) to put on socks and bike shoes
- Run along the OUTSIDE of the bike racks to the shortest row, thru that row, and out
Bike - Target 5:50:00
- Ride my numbers, stay in my box, “eat, drink, pee, repeat”
- Perform at all stations: min 20 ounces between stations, closer to 30 ounces if thirsty or hot
- Eat per plan: at least half a bonk breaker every hour, more if hungry
- Focus on bringing HR back down after transition
- Ride first 30 minutes @ 68%
- Work up to 70%-72%
- Stay aero and relaxed all the way
- At every aid station ask: how do I feel, what do I need right now?
- Don’t fret the conditions, ride my numbers, stay positive
- Maintain cadence and IF on the downhill, don’t get lazy or lose focus
- Leave shoes on bike heading into T2
- Garmin screen 1 – 10 sec AP, HR, cadence
- Garmin screen 2 – current lap NP, last lap NP, current lap time
T2 - Target 0:04:00
- Don’t change in tent!
- Grab run-bag and stop somewhere outside of tent to put shoes on
- Put helmet, gloves and jersey in bag.
- Grab go-bag and go
- Once on course, put on hat, run belt with number, sunscreen, sunglasses, salt sticks, gels
Run - Target: 3:59:59 AND negative split (2:00:00 / 1:59:59)
- Miles 1 – 6 @ 9:30 while watching HR, RPE and breathing
- Miles 7 – 18 @ 9:00 depending on HR, RPE and breathing, adjust as necessary
- Miles 19 – 26.2 @ 9:00 depending on HR, RPE and breathing, adjust as necessary
- Keep cool using sponges, water and ice
- Focus on nutrition – 4-5 ounces perform per mile, 1 gel per 30 minutes and 1 saltstick per hour
- At every aid station ask: how do I feel, what do I need right now?
- Adjust as necessary
- When it arrives, EMBRACE THE SUCK, swallow it whole and turn it into ENERGY.
- Cross the line and smile for your picture, don’t look at your watch!
Comments
Solid plan bro.
I think you might find yourself beating your time goals based on what I have seen you accomplish over the past 10 weeks. As others have counseled me, stay true to your box, BUT, on the back half of the run, lay it all out there, Believe, leverage your strong run base, and bury yourself if you have to.
IMAZ is yours for another serious PR. The work is done, protect your mind, visualize victory and we will celebrate your performance come the eve of 11/16!
SS
The fact that you've written down time goals means at least some part of you is beyond "just finishing". IMO, that goal (to just finish) is not compatible with what seems to be your current goal: "race to my proven capability". To achieve that, you have to work very hard on the back half of the run. If you're content with Just Finishing, then it's real easy to give in to the overwhelming urge to just trot along at a steady RPE the last 2 hours. You've got to be ready to make every mile *feel* as if it's harder work than the previous one. That's the only way to not slow down.
Looking forward to meeting you next week!
You're ready! Solid plan. x3 on the run, you can definitely go sub 4, be ready to dig in and crank it down in the second half. See you next week!