Coach Rich's IMSG70.3 Race Plan
First, some context:
- This is my first half Ironman since...does the math...2008.
- My first race of any kind since...Ironman Wisconsin 2011
On race day I may need someone to hold my hand, pat me on the head and tell me everything will be ok 
I've had a great ~6wks of very consistent quality training and I kept it rolling right up until yesterday, though I did make some concessions to the race with my Monday and Tues bike and run workouts. None for the swim, but I'm no probably going to take 3 days completely off. I bailed on my swim today and I "might" get in a swim in SG before the race. As such, I'm probably going into the race with higher than ideal Training Stress Balance (TSB) numbers for an A-race, this is more like a B+ race for me.
Cumulative PMC, mouse hovered to reveal what my numbers will be on 5/2
Swim PMC
Bike PMC
Run PMC
**I only recently began using TrainingPeaks. I was able to automatically import 30 days worth of workouts but had to painfully sorta hand enter everything back until January 1. At some point I'll extend this manual effort back to Oct, when I sorta started training, to get the most accurate numbers.
Pre-Race
Light meals on Friday. 700-900cals of Naked Juice protein smoothies very early Saturday morning, then much coffee and quality time in the Lil' Coach's Room 
Swim
Planning to bring some stretch cords, on Gabe Peterson's recommendation, and get in a bit of a warmup in transition. Other than that, I'm just going to swim. I pull exclusively, all the time, and I've done a couple comfortable 28:3x's for 1900m LCM. With a wetsuit, drafting...dunno, 27:30? Would be nice to go 26:59
Bike
The standard test I've done for years is my weekly TT up "Chantry Flats." Last week is here, 308w for 18:45. This is on the tri bike but in the hoods, with some standing. Historically I've taken 10% off that number to get my in the aerobars, on the flats FTP and that's worked out well. I was carrying a ton of fatigue into that 308w TT. Yesterday I decided to not do this workout, just rode steady instead, but I'm pretty confident I could have done about 312w. The net is that I feel good about calling my FTP 280w and calc'ing from there. I'm expecting a 2:30-2:35'ish bike split, it's probably going to be hot on the run, the run course is legit, I don't know this course inside and out like I do Wildflower, Wisconsin, etc.
So I'm going with .84-85 IF, or about 235-240w. Setting the Garmin to autolap every 5 miles and will ride with 3sec power, lap NP, speed, % grade, and HR on the main screen. I'll then rely on my ability to read terrain and apply watts smartly to find some sneaky speed opportunities: be smart on false flats, manage crests and descents, etc.
Bike Challenges / Notes:
- Heart Rate: I've been riding by RPE and watts since 2006. I only recent picked up a Mio Link Whatever and I'm just not nearly as tuned into what my HR is, what my zones "use to be" vs what they are now. Mainly putting it on the main screen to observe it.
- Hydration and Fueling: I've lost the habit, and have gotten away with, underfueling and hydrating myself. I'd be embarrassed to tell you guys how few calories I've managed to take in on big KG rides. So part of the autolap deal above is to no-shit make myself drink on the bike. Just a regular bike bottle between the aerobars, and a cage for one spare behind the seat. I'm treating IMSG like ~2/3 of an Ironman, with regards to my being conservative on the bike, due to the difficulty of the run. The net is I plan to fuel and hydrate myself somewhere above what I normally do for an HIM but below the level of an IM. So I'm going to start the bike with a store-bought bottle of Gatorade between the bars and nothing in the rear cage. Drink 2 bottles before the last aid station (ie, 1x regular G-ade, 1x GE), then pick up 2 bottles at that station. Just no way around carrying 2 bottles up Snow Canyon, as the 10-11mi downhill is just too valuable of an opportunity to fuel up for the run.
- Climbing vs Flat FTP: I'm very, very confident in what I can and can't do on long climbs so I will likely cap my watts at 280-285w in the canyon. This is at my "flat" FTP but under my "climbing" FTP. Or not. I may just chill, cap it at 275w and save it for the run. We'll see.
Run
I've run 400mi since Jan 1 (that's pretty good, for me, and I had some bad running weeks in there) but more importantly I've climbed nearly 24k feet. I've done a lot of very hard, very hilly runs, especially in the last ~3-4wks. As such, I typically run by RPE, observe pace, and, like I said, HR is pretty new to me so I've just been observing it. I think the key to the IMSG run is having a strong ~ mile 5 or 6 through mile 10-11. So pacing will be:
- 0-top of the first big hill(s), ~3-4mi = steady, good form, get my legs back, hydrate, then...
- Run to the turnaround at the RPE and pace that sets up...
- A very strong miles 6-11. I'm going to lock my head into strong, get up the hill mode, relying on the experiences of my training runs to help guide me.
- Goal is then to show up at the top of the long downhill ready to let it fly.
But I'm worried about the heat and hydrating so I'm starting out with a full bottle of store-bought G-ade and then hitting GE at every aid station after I'm done with that.
Gear Notes:
- Garmin 910 for the swim, run, and cumulative time. Need learn how multisport mode works.
- Garmin 510 on the bike.
- My trusty Hed3 trispoke on the front, Reynolds Strike PT rear with wheelcover. Vitoria Open Corsa Triathlon tires and latex tubes. Carrying spares and Co2 to fix 2 flats in an aero bento dealio and jammed under my saddle.
- New TriRig aerobars, Sigma stem (10cm drop), Alpha aero front brake, 1st gen Di2 TT setup.
- Rudy Project Something TT helmet, from '11. DeSoto tri bibs and EN singlet.
Comments
Time to knock the dust off and run what you brung.....
By the way, you are strong, you are fast fast, you are lighter than I have ever seen and, gosh darn it, people like you. (hand held, head patted. You are now positively affirmed!)
Now, go rip the legs off those guys we both know....
Great plan. It's been fun watching you quickly build Bada$$ Rich on Strava. Go kill it.
The one thing I get rusty at during long lapses between races, and really good at when racing frequently, is transitioning. Don't overlook it or take it for granted. At a minimum, spend some time thinking carefully about how you can get from wetsuit -> rolling, and from rolling -> running, without giving away silly time. It's really easy to donate a couple minutes there, and when racing near the edge, it's really difficult to claw those minutes back.
Above all, have fun and have a post-race 2% beer on me. Looking forward to watching.
Mike
@Dino -- BD starts 18' ahead of me. I don't think I can make that up on the swim and bike, thought it would be fun to catch him somewhere and then make him have to run away from me
@Mike -- yeah, that's the thing. I know how to race, SBR no problem. But I'm wayyyyy out of practice with transitions. If nothing else I race with a dead simple setup and will use the EN patented ziplog bag method if I need to
With that being said, it's simply time to enjoy the race. "the hay is in the barn." Embrace the simplicity of competing and hunting people down.
I've been in and out of racing for some time as well. In addition like you, I race well. (I haven't firgured out the whole practice consistency yet but I'm working on it)! It's strange but my last big races I've donned a massive and sadistic grin from ear to ear towards the end of my last two major races. I think I enjoyed the act of racing a bit too much.
Thanks for posting you race plan, Rich! One of the most interesting and informative I've ever read. And thanks for the shout out!
The only comment I have is be wary of the multi-sport mode in Garmin. I used it last year at St George and it crashed my watch. I ended up running by RPE. It also creates one big file, so it's tough to separate out your swim, bike, and run splits. I think Garmin Connect can handle it but don't know about Strava (if it's not on Strava, it didn't happen). I use my watch on the swim and run, and have it as a backup in case my bike computer chowders.
Look forward to racing with you this weekend!
This was my process of recreating my Strava training log in TP:
Good to know. In that case I'll probably just use it in single sport mode for the swim and run. That is, hit stop when I come out of the water, reset it somewhere on the bike, then toggle over to run mode near the end of the bike (let it get satelites, etc) then press start when I start the run. I don't really need to know my overall time in real time, I guess.
What Tim said..........
Good luck Coach! Wishing you skill, execution and a great time!
Keep leading!
SS
Stay in your box and prepare for the HIM suck (the suck of going fast!) check the HIM podcasts, very good advices in those (
if you go too fast on the bike and fade on the run, i will ask for a video of you trying to kick yourself in the nuts!
the most important thing: HAVE FUN
(either by enjoying yourself or destroying the competition!)
I have had multiusport mode screw me in the past as well. For Oceanside I did what Gabe said. Plenty of admin time on bike to hold change the 910 to run, better to be safe than sorry when running by pace and not RPE. KILL IT this weekend!