Steve West IMLP Race Plan
Comments, suggestions or critical assessment welcome and encouraged.
Objectives:
Stats:
Pre-Race:
T0:
EN tri kit, sleeveless wetsuit, tinted goggles, ear plugs, nose plug, swim cap, Garmin 310xt, 20 oz Infint (275c)
Swim:
Goal 1:17 @ 1:50 – seed middle-left of in the 1:15 – 1:20 group.
T1:
Cannondale Slice w/Ultegra; Conti 4000sII w/latex; FP60 front, PT w/disk rear. Compact 50/34 & 12/28 cassette; shoes; helmet; shades; 1 bottle on DT, 2 behind seat; Joule 2.0 & Garmin 500 in cockpit; EN jersey over tri top; optional 20 oz Infint (275c) running to bike.
Bike:
Bike Nutrition
T2:
Asics, socks, sunglasses, bib on belt w/4 gels, 20 oz Infint (275c), hand towel (optional)
Run Pace Objectives:
Run HR Objectives:
Estimated Times: based on training (understanding that time and speed will be what they will be)
Objectives:
- Finish 3rd IM in daylight with a smile and NO FLAT TIRES!
- PR at sub 12:40
- Run sub 4 hour marathon
- Stretch Goal: 11:58 Finish and 2 minutes to spare!
Stats:
- Age: 57; height: 5’ 10”; race weight: 153
- Swim CSS pace (pool) 1:40, long OWS pace 1:47.
- FTP = 220w @ 3.2w/Kg (match all time high at IMLP 2011)
- vDot = 47, will race at 46; EP @ 9:07
Pre-Race:
- Saturday afternoon meal: baked chicken with stir-fry and pasta.
- Pre-bed feed Mike’s Mix 650c; Bedtime @ 8 PM even if I just lay there
- Morning meal@ 3:30 AM: PB&J (400c), Infint (275c). Follow with 16 – 24 oz coffee.
- Drink ~20 oz Infint (275c) en route to swim start.
T0:
EN tri kit, sleeveless wetsuit, tinted goggles, ear plugs, nose plug, swim cap, Garmin 310xt, 20 oz Infint (275c)
Swim:
Goal 1:17 @ 1:50 – seed middle-left of in the 1:15 – 1:20 group.
T1:
Cannondale Slice w/Ultegra; Conti 4000sII w/latex; FP60 front, PT w/disk rear. Compact 50/34 & 12/28 cassette; shoes; helmet; shades; 1 bottle on DT, 2 behind seat; Joule 2.0 & Garmin 500 in cockpit; EN jersey over tri top; optional 20 oz Infint (275c) running to bike.
Bike:
- Goal NP: 156w NP @ 71% of 220w; VI < 1.06
- BBS says 6:27 @ 155w; 1.03 VI (my best LP VI is 1.06 so 6:27 seems an unrealistic long shot)
Will have Joule 2.0 & Garmin 500 on bike plus 310xt (triple redundant system)
Reset Joule interval @ 15 minute alert & terrain breakpoints (climbs, descents, flats)
- Ride first gear @ 150w thru to Keene first lap – don’t spike watts on climb from town
- Ride second gear @ 156w after that except for long climbs @ 164w
- Avoid time above 172w, Hard Cap @ 180
Bike Nutrition
- Infint in bottle on the down tube, 2 behind the seat, replace at BSN.
- Bike mix is 275c with 400 mg NA+ per hour (3 bottles on bike)
- 4 gulps (6 oz) every 15 minutes on Garmin alert
- 3 replacement bottles @ BSN
- If hot, grab water @ AS, guzzle and toss (likely on second lap)
T2:
Asics, socks, sunglasses, bib on belt w/4 gels, 20 oz Infint (275c), hand towel (optional)
Run Pace Objectives:
- Goal is to break 4:00 @ 9:05 but will primarily manage pace and HR for even/negative split.
- Target 9:30 for the first 6 miles (EP + 30), monitor HR and keep low
- From mile 6 to 18 intend to hold EP – suitable range will be 8:50 to 9:10 based on terrain & HR
- Power walk ski jump and Townie hills if needed for HR or RPE management
- Walk 30 steps at most aid stations, take water, supplement with Coke 2nd lap
- PB Gel @ 4-5 mile intervals
Run HR Objectives:
- First 30 to 40 minutes keep HR below 150 if possible, avoid HR above 153 until mile 6 turn-around
- HR for middle miles can fluctuate between 148 and 158, avoid HR above 162
- Final miles HR hard cap at 172, soft cap at 168
Estimated Times: based on training (understanding that time and speed will be what they will be)
|
Rock Star |
Realistic Goal |
|
|
Swim |
1:17:30 |
1:21:00 |
|
T1 |
0:06:30 |
0:07:30 |
|
Bike |
6:27:00 |
6:34:00 |
|
T2 |
0:03:30 |
0:04:00 |
|
Run |
3:58:00 |
4:11:00 |
|
Total |
11:52:30 |
12:17:30 |
Overall Nutrition
AM – 650 cal 400 Na
T0 – 275 cal 400 Na
T1 – 275 cal 400 Na
Bike – 1,650 cal 2,400 Na
T2 – 275 cal 400 Na
Run – 660 cal 1,200 Na
Planned Total 3,785 cal 5,200 Na
Some analysis geekery to follow.
0
Comments
Great plan complete with VI detail and a range for goals!
Watching the work you put up, I'm leaning more towards the Rock Star side for sure.
What are the HR ceilings for bike and run you will be monitoring?
Did I do the math right on less that 300 cal/hr on the bike?
SS
Bike HR I don't watch much mid-ride even though 1 of my Garmin screens has 3s Power & HR. Reviewing recent long steady rides, 135 is the sweet spot for efforts under 0.74 IF. For Quassy HIM (0.81 IF) and a 4 hour effort (0.85 IF) sustainable HR was 144-146.
Run HR already listed and is somethign I have been focusing on for the past 9+ years. Lots of data and experience with that. I can often tell my HR by RPE before I look down at my Garmin.
Yes, your math is correct. Only 275 calories per hour. A couple years ago I was trying to get above 300/hr but routinely struggled with a nasty gut. Since early last year I have been going 'less is more' doing only 275ish and not been adversely affected and have had no gut issues.
And the Rockstar thing? Well, looking at training paces, I am close. Individual times support it but to put them all back-to-back-to-back is a very different thing so I am cautious with my expectations. I understand it will take perfect execution from start to finish but it is possible. Knowing that is the key - it is possible.
While I am not a pointy end person and will have a slower split, I am looking at it as a calculated risk to push beyond what is recommended. It is a personal desire to seek my limits without crossing that boundary and blowing up.
My last 5 long rides were specifically for that purpose. As I completed each ride, I assessed how they went and adjusted for successive rides. Rides are listed below in chronological order beginning with the oldest first
5:30 @ 0.76, 7900' gain, 20' uphill FTP test at the end of hour 1
6:10 @ 0.727, 7800' gain, RR #1, strong run
5:55 @ 0.745, 7900' gain
6:00 @ 0.739, 4000' gain, preview of RR course
6:05 @ 0.713, 4000' gain, RR #2, very hot day, ran well but had elevated HR due in part to 5.5lb dehydration loss on the day.
So in my mind, targeting 0.71 is not my 'could' split and I believe I have a strong enough background as a runner to put a solid run on top of that split.
Thanks for the tough question. My decision to go against the standard recommendation is not one I took lightly. I spent quite a bit of time going over the costs, risks and my data before drawing that conclusion.
See ya in a few days
In reading thru Al's RP I realized I had not detailed my race day bags. It was an oversight in the plan because I had put together a cluster of checklists - one of which was the of the race day bags and my morning backpack. Below is that checklist.
Steve, I see where your confidence for a 0.71 IF comes from. Stay steady, and trust your training.
Steve....solid and well thought-out plan. Having followed you on Strava the last few months, I know you are totally prepared. Wishing you the best.
JL
Steve, glad you posted the Race Day bag list! Thank you,
I will post that in the forum as well for others to see....
If others like spreadsheets and wanted a copy of my checklists, see attached. Simple idea, very flexible.
the only other thing that I can't get past is the 3 computers. Do your thing. If it allows you to sleep better and rest ez on race day, then it's well worth it. It seems that you are very in tune with your body and I'd bet that wouldn't change next weekend, thus reducing the need for 3, THREE!, computers. WTH?!?!?
[Note: don't change anything now. If something weird happened and you had to go blind, I'd feel pretty terrible.]
Ride Time | Ride IF | Ride Miles | Avg MPH - (will look at 56 and ~100 miles)
3 Sec Power | PNorm - (useful if Joule fails)
3 Sec Power | Cadance - (95% ride time, RPM is in my 'box' thus can be controled)
3 Sec Power | HR - (periodic to validate RPE)
@ Tim - yes, guilt as charged.... I am a data-whore! Sometimes I get analysis paralysis in preparation for things. It is just part of my process of getting there. But come race day I rely on HR & RPE to inform me of what I need to be doing. Having done the analysis I know what number I want to see, but only as a guideline, not a rigid prescription. Every minute of every race or training session is an opportunity to review form and efficiency, how RPE and HR factor in, and how much of the day/event remains, where is that balance point between too much and bonk! or too little and under performing. At Lake Placid this year I fully plan to race to my potential. Which leads me to my '1 things'......
The biggest motivator is to try and break 12 hours. Especially after my mechanical problems in 2013 (5 flats).
I promised Carole I would take some time away from Ironman to be a better husband, so I want this to be something I can be proud of.
Things that will play on repeat thru the day:
Go Big, or Go Home!
Run like you mean it!
This is not what pain feels like....
As long as I am still trying … it’s possible.
As long as I don’t give up hope … it’s possible.
As long as I don’t give in to failure … it’s possible.
It’s possible and I am determined to succeed!
Without a doubt, I will keep racing.... no matter what. In 2013 after losing nearly 1:45 to flats/mechanicals I continued to on as if the delays never happened. Thanks for the reminder though. Something I will keep in my quiver for the dark place.