Ed Croucher 2015 IMLP Race Plan
Below is my race plan for this year. I have tweaked my plan from last year a bit. I will most likely continue to alter it as the week goes. Thanks for any suggestions & comments.
TARGETS:
SWIM: 1:05 – 1:15 Steady all the way
T1: 5 minutes.
BIKE: 5:45 – 6:00 Smooth and steady watts
T2: 2:00 minutes
RUN 3:40 – 3:50 Flatten out the course
BIKE – Felt DA / HED 3 clinchers / Quarq Cinqo powermeter
Front: Garmin 800 / Profile design HC Aero bottle – 21 oz Infinit
Frame: Bento box Salt Sticks, gel flask & Chemise cream, center tube cage w/ 1 bottle of Infinit
Behind Saddle: 2 Bottles of Infinit, 2 tubes, 2 tire levers, CO2 cartridges & inflator
2 Gel Flasks in shirt
T1 BAG:
Helmet
Bike shoes
Sunglasses
Banana
BIKE SPECIAL NEEDS BAG:
3 Bottles of Infinit
T2 BAG:
Calf Sleeves, Socks & Shoes
Hat & Zip lock bag for ice on course
Fuelbelt w/2 bottles of infinit & Gel Flask
Race belt
RUN SPECIAL NEEDS:
2 bottles of infinit & Gel Flask
THURSDAY BEFORE RACE:
Leave home in the AM
Check in to House
Go to Athlete Check In
Preview course
EN Team Dinner
FRIDAY BEFORE RACE:
30 min swim recon
Attend 4 Keys at 10am, Palace Theatre
Attend Athlete Briefing 11am or 3pm
Dinner with Family
Prep T1/T2 Bags, stickers on helmet and bike, number on race belt
Prep bike
SATURDAY BEFORE RACE:
Sleep in (attempt to do so!)
Big breakfast then bike check-in
Big Lunch (with salt)
Rest, relax & View Course & hydrate
Prepare special needs bike/run bags, bottles Freeze
Early light dinner –DON’T eat until full
In bed by 9pm
RACE DAY:
Wake up 3:45am – Eat, Collect bags( BSN & RSN) Garmins & Pump
Apply sunscreen, body glide & get Dressed including HR monitor & timing chip
Leave house with Tri bag 4:40am
Drop special needs bags off
Arrive at transition, body marking, set up, inflate tires, double check bike correct gear selected 6:00 go to swim area
6:15 eat one gel and warmup in water
6:30 seed in 1:05-1:10 group front
SWIM(TARGET 01:10:00)
Line up front at swim start
Stay inside the box
Focus - FORM & PACE, FORM & PACE, FORM & PACE! Count strokes to keep good rhythm
As I near swim finish, begin thinking about what I will do when I get out of water
Exit, strip, grab suit and go. No wasted time, move quick.
T1: 5 min
You’ve done this before Smooth but quick
Get T1 Bag and enter tent
Sit Down and breath
Dump Bag
Goggles and cap in bag
Banana & Gel Flasks in Shirt pockets
Helmet, Shoes then Glasses.
Grab wetsuit and bag and hand to volunteer and thank them
Exit tent and locate bike and move quickly to mount line
BIKE (TARGET 185W to 190W):
Garmin display is: NP Lap, 3sec avg power, Heart Rate & Cadence
Smooth and alert as you leave T1. See everyone and everything. (Hill, riders, turns, bumps)
No power spikes. Shift gears and ride smooth.
First 10 miles 192W max. Check Heart Rate. STAY AERO and let speed happen.
Flatten hills and ride smart!
Ride down the hill in control. Get speed where you can.
Hit Lap at 9N. Get Aero and Ride.
9N thru OAB Focus on Watts - 190W Max
Climb Back to Town
Ride smooth & steady on uphill. Push where speed matters.
Jay to Lake Placid Stay inside the box.
First 1.5 mile climb 200W to 217Max!
Next 1.25 mile has speed! Try for 192W
Next 1.5 miles climb 200W to 217 max
Last 2 miles of climb 187 to 192W
Next 5 miles has Speed. Stay in Watt Zone! 187 to 192W Max!
Next 5 miles is steady climb.
Final push into Town has Speed. Stay in Watt Zone! 187 to 192W Max!
BIKE NUTITION: Begin drinking at Air Port. 1.5 bottles per hour - More if Hot
Gel at 9N, Upper Jay, Ausable Forks & Wilmington
Grab Water and cool after 9N as needed
Grab Banana @ on 9N
Pee 2-4x on bike as needed
T2: 2:00 minutes SLOW IS SMOOTH>>SMOOTH IS FAST
Shoes stay on pedals
Hand off bike to volunteer
Grab bag and go to back of tent
Dump bag on ground SIT DOWN AND BREATH TO SLOW HEART RATE
OFF: helmet, glasses
ON: socks, running shoes, race belt, Fuelbelt & hat
Stuff bag and hand to volunteer
RUN(TARGET 03:40:00)
Miles 1 – 3 @ 8:45 - 9:00/mile. Use the downhills – run EASY! Flatten the road.
Watch pace. Watch Heart Rate
Start drinking at the flat
Aid Stations are for Water on the body and some to drink.
At bottom of hill start Goal pace. 8:15 to 8:30.
Keep focused and hold the pace. Drink! Bottle should be empty by RSN.
At RSN change bottle.
At turn around evaluate how I feel. Remember the goal. Smile
The downhill is here to help.
Miles 14-18 Hold the Pace. Continue to drink. Use ice and water to cool body as needed.
At mile 18, welcome the “SUCK” and use it. This is where the race happens.
Can you go faster
Begin Target mode but run smart.
Comments
Makes me realize I need to think more about my process and less about the items. Thanks for sharing.
Ed, I like the detail you thought through on the bike and I am considering adding that to my plan as well.
On your transitions, looks like you are spending time in the tent. I get it and many people use that time to get their head where it needs to be.
In T1, I always run straight through the tent, hand my crap to a volunteer and request they bag it, and I am off to the bike area.
In T2 I rack my bike, put my go bag in mouth slip on my running shoes without socks (I train with no socks) and I am off..no tent time for me....
This helps me personally save minutes in the transitions....
SS
Looks great, Ed! Not much to add other than it's been fun following you on Strava and based on that you are more than ready to meet or exceed the goals you have laid out. Good skill and i will be tracking you guys online!
Now go execute!