Jeff Leslie IMC 2015 Race Plan
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TARGETS: FTP: 230 VDOT: 43 WEIGHT: 162LBS 3.1w/kg TIME: Sub 12:30HRS (SWIM: 01:15:00 – T1: 6:00 – BIKE: 6:25:00 – T2: 05:00 – RUN 4:20:00– TOTAL:12:11:00) Other goals: finish in daylight. Run the whole marathon. Do not crash.
BIKE w/aero disc cover on back wheel (Zipp 101) and Flo 60 front wheel Gearing: compact cranks, 12-30 cassette. Front: Garmin 800 / Speedfill A2 with Perform Frame: XLab Aero Bento box, 6 gels (caff and noncaff), 2 bottles of perform in triangle Behind Saddle: 1 tube, 1 tire lever, 2 CO2, multitool, valve extender & tool, crack pipe
T1 BAG Helmet Bike shoes Sunglasses Gloves Long sleeve shirt vs. Arm warmers Flasks of gatorlytes solution (2)
BIKE SPECIAL NEEDS BAG 1 extra tube 1 extra CO2 1 Power Bar (emergency use only)
T2 BAG Shoes Socks Garmin 310XT Visor Go bag with: race belt, Gel flask (full of PB gel 1x caffeine), gatorlytes solution flask, Small water bottle
RUN SPECIAL NEEDS Flask with Power Gel 2X caff Gatorlyte flask Socks and shoes (emergency only/blistering)
Wednesday Before Race Leave SA in AM Grocery store stop in Vancouver Check into hotel, unpack, etc.
THURSDAY BEFORE RACE Sleep in Registration/EXPO Bike course recon/drive in afternoon – ride miles 12-30
FRIDAY Peak to peak gondola Touring stuff with wife Prepare T1/T2 bags, gear, put stickers on helmet, bike, race belt
SATURDAY BEFORE RACE Big breakfast 10:30ish head over to shuttle for mandatory bike and gear bag check-in (T1/T2) Medium Lunch (pasta) after lunch -- Stay in hotel with legs up as much as possible. Tapering meals throughout the day. Prepare special needs bike/run bags, bottles, lay out clothing, etc., ending with a light dinner no later than 7:00, Lights out by 9:00
RACE DAY: Wake up 4:00am and have breakfast: Mountain Dew, Ensure, powerbar, banana. Apply sunscreen, body glide, Chamois butter, HR monitor, kit Leave hotel (0430?) with:Garmin bike computer, goggles, wetsuit, shoes, jacket, hat/beanie, Perform, power gels (2), timing chip, swim cap, morning clothes bag (extra under wear, shirt, shorts), bike/run special needs bags, iphone, wife?, pump Shuttle to T1 - set up, inflate tires, double check bike. Drop SN bags. 06:00 eat one Clif Bar, drink Perform….pee, etc…… 06:30-40 take one power gel (non-caff) w/8oz Perform and head to water.
SWIM(TARGET 01:20:00) Follow EN protocol pushing first 400M with controlled kicking and then settle into race pace, totally focused on FORM AND SIGHTING!!. Go only as fast as good form is maintained.During the swim, keep the buoy markers to my left. Ignore the contact.
T1:(00:6:00) SLOW IS SMOOTH>>SMOOTH IS FAST Immediately start working on unzipping wetsuit, headed to gear bags.Run from the wet suit strippers to the gear bags, then find a clear spot on the grass.Glasses on, helmet on, gloves on, shoes on, suit in bag, run thru tent. Grab bike and safely navigate to mount line.
BIKE(TARGET 06:30): FLATTEN THE COURSE!!! DRINK-EAT-DRINK-EAT ACCORDING TO PLAN.Stay in my box. Garmin displaying: 3s avg power & HR in BIG font; lower smaller fields with IF, lap NP, cadence, time Skip first aid station (use bottles on the bike) and grab Gatorade at all stations from there on. Eat a gel every hour beginning at 30mins. Drink >12 0z perform every 15 min, adjusted to temperature.Garmin beeps every 5 miles (15-17mins). Make sure 1//2 of speedfill is in my stomach at every beep. Focus on bringing HR back down after transition. Ride first 20-30 minutes @ 66% (150W) or until HR is in upper 120s. After 30 minutes or if HR back to “normal” settle into 67% IF overall (154W).Monitor watts closely on climbs. Try to stay 154-160. 170-180 only briefly for steep sections. Maintain 154 watts on descents until spinning out. PATIENCE & DISCIPLINE every minute, every hour. **Top off fluids** Do not skip aid stations, esp aid station prior to mile 90. Just before each of the aid stations top off myself with gatorade from cage bottles. Discard empty cage bottles first. At the aid stations, point and communicate with volunteer with Gatorade who is not a child or other dangerous looking person. Grab and rack Gatorade first (keep cage racks full to refill A2), then grab water and stay cool. Add one squirt of gatorlyte soln from flask with each refill of A2. Stay aero, stay aero, stay aero, stay aero on all flats and descents and minor ascents. Refill A2 on slower climbs when sitting up is less penalty.
T2:(TARGET: 00:06:00) SLOW IS SMOOTH>>SMOOTH IS FAST Don’t change in tent!.Grab bag, and drop somewhere outside of tent to put shoes, socks, watch and hat on. Put helmet, shoes, gloves in bag. Grab GO BAG, stand up, out jogging through the tent. Once on course, open GO BAG, and finish dressing.
RUN(TARGET 04:20:00) Miles 1 – 6 @ 10:00/mile...absolutely NO FASTER. Walk 30 steps all the stations and use them to stay 100% within nutrition plan. 1/3 gel flask (equal to 1 PB gel) every 4-5miles. 4oz Gatorade with one squirt of gatorlytes @ every aid station. Go very easy first 6 miles, targeting avg HR from bike (usually upper 120s/130). Focus on form each time it gets hard!!! Use the sponges and water and ice if hot. Sponge in kit, then focus on nutrition, and if possible leave the aid station with a full cup of ice. Hold the ice in hands and ditch the cup. Also chew on the ice on the go. If I feel good, I will drink more rather than running faster. Miles 7 – 18 @ 9:30 depending on HR and Heat...adjust accordingly…ask HOW DO I FEEL? WHAT IS MY HR? Do I need nutrition? Salt? Fluids? Am I overheating? Mentation? Focus on form when it gets hard. It’s 26X1 mile repeats at easy pace. Break up race in 2 loops. Hold off for coke until last 6 miles if at all possible. Walk only 30 steps or enough to get fluids/ice at aid stations then start running immediately. Walking is contagious. Do not walk it in. Keep forward lean. Try to keep cadence >86 minimum.
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Comments
Great detail. You've done the work and the homework.
Pulling for ya. Everything is a setup to get to your mile repeats.
Take care of the business at hand!
Looks really good JL!
Best part of your plan: "PATIENCE & DISCIPLINE every minute, every hour"
Hard to mess things up if you follow that one principle and execute like you know how.
I'll remember you on Sunday when we are batting it out at Placid!
SS
Thanks all.
Al....I'm basically planning to do the same nutrition/fluid plan as IMTX last year, which worked beautifully for me (using IM Perform....which I like (and you do not!
). BUT, doing all my long rides in the summer in South Texas (with plain gatorade) has been an exercise in frustration. I have YET to have any urge to void on ANY of my rides, including both RRs. On the IMTX bike last year (and RR on the course) I voided multiple times. My gut does not like plain gatorade (apparently). Saltsticks + gatorade did not work either (nausea, burping, bad brick run). So, I'm trying Coach P's gatorlyte solution to add to the plain gatorade (ref gatorlyte solution in my plan). I'm hoping that that works. Gatorade Endurance doesn't seem to upset my gut, so I'm trying to turn the Gatorade into GE on the road. See my micro thread if interested in details (from Coach P).
I know trying something new on race day is a HORRIBLE idea, but what if nothing has worked in one's RRs and long rides?! I typically need 1.5-2 bottles/hr on the bike to void every 2.5-3hrs in moderate heat. Now, of course (Murphy's law) the forecast is for 50-60's for the IMC bike! I haven't ridden in those conditions in 6 months! I will probably (if it is really that cool) back off to 1.5 bottles/hr or until I'm burping. At IMTX, I typically only drank one (sometimes 2) cups of Perform on the run and had a good run (for me....no walking/vomiting/seizures/etc.).
IF....I'm feeling good (gut, etc.) I will drink a little more early in the run.....might be able to do that if the temps are really in the upper 60's/low 70's by then.
Thanks for the look and advice. JL
Following you on Strava these past few months and seeing the consistency in your training tells me you will crush that sub 12:30 goal. I also think that you, like me, are on the bubble of sub 12. Not saying either of us will do it, but it's possible.....
Only thing I might suggest is what others have been doing lately - have a qt. size ZipLock in your 'Go Bag' for ice on the run. Seems like a great idea that takes no effort to use or toss.
Our swim and bike splits are in a similar range so I will be channeling some of my mojo your way... even if it is several time zones away.
Best of luck with those things not in your box and good skill for everything else!
@Jason...thanks. I hate being cold on the bike, but don't want to "oversweat" either. Living in South Texas, I can't really remember what 50's-low60's feels like on the bike!....I'll try to remember when outside Thur/Fri/Sat and I have several options for "coverage". I also am trying to avoid using anything "floppy" that will create more wind resistance...I have plenty of that already. Thinking of: compression-type long sleeve shirt over the EN Tri jersey + possibly the EN race jacket vest?.... vs. vest over EN Tri jersey plus arm warmers (shoulders would be exposed though)? Also would like to put on something dry after the swim over the top of Tri jersey.....
I want to run in the EN Tri jersey and don't want to have issues with trying to take on/off tight stuff with a wet torso (after swim or bike). Wish I had an EN cycling jersey.....never thought I'd need one though.
HR on run.....good point. I train with pace, but my Z1 HR is usually upper 120's/low 130's. I'll be trying to stay there for the first 18 (maybe lower the first 6). I have a pretty good report with RPE and HR too. Most my runs locally are rolling terrain....not much truly flat. I hear this course is "rolling" and since it's around a lake I can't imagine there is a whole lot of sustained ups or downs?
@Steve....Thanks for the kind words. Indeed, I think we bike and run pretty similarly....but you leave me in the dust on the run.
Go bag Ziplock.....I'll throw one in.....not supposed to be hot, but can always just throw it away if not needed.
I like the thought you put into your aid station management on the bike and the run. Very detailed, and that's key to think through the process of getting exactly what you need. Have a great day and good skill! Will be tracking all you guys online.