Doug Sutherland IMCDA Race rehearsal #2 plan

Douglas Sutherland

Updated data: Weight 186, 100yd swim pace 1:47 (outdoor/wetsuit), FTP 270 (1 week ago), W/Kg 3.18, VDOT 42 (13.1 pacing).

Pre-RR: going to try the applesauce/protein powder thing, 3.5 cups. Coffee, 1L gatorade + sipping until swim.

Swim: Eat gel 15 minutes before a 2.4 mile outdoor lake swim in wetsuit @ 6am, goal is 1:20 out of the water. Transition to bike estimate 10-15 minutes after short drive.

Bike: 6 hours, goal is 95-100 miles. Pacing plan: Start at 160W, increase to 175W during first 60 minutes, then increase to 180-185W until mile ~80, finishing at 190-200W for final 10-20 miles. Target IF 0.69-0.71, ideally HR in the 130s until last 10 miles, let drift into 140s. Fuel plan: Bar and drink liberally first 1 hour, then transition to gel every 30minutes, 1.5L gatorade per hour, second bar at 50 miles. Salt stick at 2/4/6 hours. Will have full kit + aero helmet, but no race wheels (will have a new rear tire though). Pee twice.

Run: 6 miles at 9:45/mile pace while staring at HR to keep below 145. On race day, plan is to increase rate to 9:15/mile at mile 7. Drink 4oz gatorade and 10 steps walk at each mile, gel at 30 minutes into run.

 

Mark Stahlkopf

Hi Doug,

Sounds like a well thought out plan.
Only thing I see is that your run pacing seems a bit aggressive. With a Vdot of 42 your first 6 miles should be 9:48 + 30 seconds. So more around the 10:18ish mark.

Have a great weekend.

Douglas Sutherland

Yes, the math is fuzzy. I am in the midst of using HR to pace my runs. It seems my 5K time trial results in unsustainable LRP (HR wise) for an marathon. My VDOT is very likely higher than 42. Baked into the 13.1 mile time was a +30s first 6 miles. I probably screwed up the exact time in the calculator. The pace that keeps my HR at 138-145 is 9:10-9:15, so I am gunning for 9:45 miles for the first 7 (top of the hill at CDA) before dropping to 9:15, but totally willing to adjust based on this RR.