IMCDA Race Plan
This will be my first attempt at a full IM having done 3 HIM, including StG this year, which was a wake-up call of sorts with regard to understanding course management, gearing, aero, and expectations. Most important change I have made is that of results - I aim to finish this one, will be happy if the plan holds up, but with 100 degree heat projected, expect the plan to be challenged.
pre-STG prep: Weight 196, FTP 235 (est), vDOT 49 (5k pacing)
Updated data: Weight 184, FTP 270, W/Kg 3.24, VDOT 44-45 (13.1 pacing)
Thursday: 5 hr drive, check in, Wheels on bike at expo (disk rear, 808 front) with 30 min bike ride and shorty run.
Friday: Probably swim with brother-in-law/kids for 15-30 min for fun, maybe one more practice ride with wheels, rest. Buy swim skin if water temp 70+. Prepare bike with 9 gels, 4 salt stick.
Saturday: Large salty-starchy lunch, mini-dinner with large slurpy/Jamba Juice + imodium
Sunday:
Up at 4am: 3cup applesauce/protein powder. Coffee, 1L gatorade. Hopefully poo then imodium and naproxen. Sunscreen bath
Swim: Full kit and arm coolers under wetsuit/swim skin. Sipping gatorade whole time and gel 15 minutes before starting @ 7am (?). Estimate 1:25-1:30 swim time.
T1: Going with the aero helmet as I am not a huge sweater in my outdoor efforts in it so far (but if Haus feels this needs to go due to heat, can do). Sunscreen spray on shoulders, neck, legs.
Bike: If 100 degrees, looking at 7:15 hour goal time (+45min). Pacing plan: Target NP 184-185 & IF .67-.69 by starting at 175W during first 60 minutes, then increase to 185W @ HR 125-135 and try to finish strong (190-200W) letting HR drift into 140s near mile 95-100. Fuel plan: Bar and drink liberally first 1 hour, then transition to gel every 30minutes, 1.5L gatorade per hour (this is up .5 from typical), second bar at 50 miles. Salt stick every 2 hours. Tylenol at 4hr into race. Pee 2-3 times. Special needs: sunscreen (what else do you do with this bag?).
T2: Hat with neck shield. Sunscreen spray on shoulders, neck, legs.
Run: 100 degree adjustments: First 7 miles at 10:15/mile pace (71.25 minutes) (adding 60sec to LR instead of 30) while staring at HR to keep below 145. After mile 7 aim for 9:45/miles (up to now was planning 9:15/mile). Drink 2 plastic cups of gatorade, 1 plastic cup of water (est ~6 oz) and 10-20 steps walk at each mile, gel every 45 minutes or so. Salt stick every 2 hours. Tylenol at 10hr into race. Coke at the wall.
If the plan holds up, looking at a finish time around a ~13hr. Mentally prepared for a 15 hour finish. Only DNF a failure.
Heat adjustments look ok? That is the x-factor in my plan.
Comments
Imodium ? I don't use it . But ... To me it Makes no sense to do it after dinner the night before... If you wanna POO on Sunday AM.... After that does make sense...
Naproxen ? Everything I have read is extremely negative about using NSAIDS in endurance sports.... You will be taxing your kidneys to the max during an IM , specially one in a 100 degrees.... I see you are using Tylenol on the bike/run , which seems like a better alternative if needed.
Aero Helmet should be fine on the bike in the heat...
Special Needs Bag is usually for nutrition , gear , any needs
Nutrition looks good ... Maybe more salt on a hot day...
The Run is probably too optimistic if its going to be 100... It will be all about survival... Pace (slow) and heat management (ice, water, towels, etc) will be the only way to keep moving forward.....I figure your goal paces around 10mpm ? That would be a 4:10 Marathon .... Again if its 100 degrees there will be very few 4hr Marathons...
Hopefully others like Al who are very familiar with the IMCDA course will chime in on more specifics.... Just be smart , go slow , execute heat management , and keep moving forward.... Let the time fall where it may!
Good SKill will be watching!
ICE and a commitment to persist will be in critical to success, which for this race, for you, should be defined as simply finishing. This is one they'll talk about for years to come. Go slow, and brag later that you ran the whole way on "that day in CDA"
If you get hot during swim, then yes, you can lose fluids on the swim.
So think about if you get cold at 76. Skin versus wetsuit.
And you go faster on less energy with a wetsuit.
So skin versus wetsuit is personal choice at 75.
Managing the heat.
For IMTX, I wore white arm coolers on the run. Each aid station I dumped ICE under my hat, down the back of my shirt, wetting my arm coolers and holding ice in my mouth and hands until the next aid station. Repeat each mile and you will have a HUGE advantage over most of your competitors.
I am also very careful with my sodium intake both on bike and run, using only buffered electrolytes (Salt Stick) and pumping 1,300 - 1,400 mgs of sodium/hour across my total ingested mix of nutrition. (Based on my sweat rate under those conditions)
If things get bad, slow down, stop, get your HR down, hydrate and move forward.
Very important, under these conditions to pre-define and HR ceiling for both the bike and run based on your fitness level.
Good luck to you! Race smart and stay in your box!
SS
Going with a bike jersey and arm coolers. Picked up a hat with neck guard. Will carry 3L of gatorade on the course, then add a water for cooling later (special needs bag).
Thinking of leaving my bike pace goals unchanged (no change for heat) at least for the first 4 hours given the new early start time and with am temps 70-90: NP ~187-190 (0.69-.70) after the first slow hour, do this until ~1130am. I would drop NP to 180-185 when the temp gets to 95+. Thoughts?
I will be starting the run with the sun at the zenith, am prepared to drop run pace to whatever needed to keep HR around 130.
DS