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Derrek's IMLP Race Plan

Derrek SanksDerrek Sanks
in Racing Forum 🏎

Derrek’s
Ironman Lake Placid Race Plan – 2015

 

Stats:
This is my second IM.  Last year I completed
IM Mont Tremblant with a 12:52. 


Age:
50, 6’1”, 165 lbs; FTP 244; VDot 52.

 

RACE WEEK

Monday
– Swim.  Final shopping.  Finish packing.


 

Tuesday
– EN Bike and Run workouts. Have everything packed and ready to go.

 

Wednesday
– Depart for Lake Placid.  Check in
Condo.  EN Run workout. Dinner

 

Thursday

  • 30 min Swim

  • 10:00 – Athlete check-in and Race Day Wheels for Zipp 808s
    FC

  • 11:00 – Athlete Briefing

  • 12:00 – Lunch

  • 90 min Course Recon: ride Keene decent or ride the run
    course out (miles 1-5.5) and return on bike loop

  • Team Dinner @ 5 PM

Friday
– Start hydrating with NUNN

  • Swim

  • Breakfast

  • 10:00-12:00 – EN 4 Keys Race Execution, Palace Theater, 2430
    Main St

  • 12:00 Lunch

  • Drive bike course?

  • Organize T1, T2, SN Bags

  • Final bike check (check all bolts, brakes, oil chain)

  • Easy run, 20-30 mins

  • 6:00 - Dinner/Opening Ceremony

Saturday
(Hydrate with NUNN)

  • Shake out run, 15 mins

  • Big Breakfast

  • Double check T1 and T2 Bags

  • Bike & Gear check in / drop off T1 and T2 Bags (10am – 3pm)

  • Recon Transition area, swim exit to T1 Bag to tent to bike
    location to bike out/in, T2 Bag, tent to run out

  • Light Lunch

  • Lay out race clothes and morning clothes and double check
    Special Needs Bags (see below)

  • 4:00pm – Light Dinner

  • Charge Garmin

  • Prepare/freeze 3 bottles of Infinite for BSN bag

  • Review race plan

  • 9:30pm – Early to bed

Bags:

Morning Clothes
Bag:  sleeveless T1 Wetsuit, Tri Glide/body glide,
goggles (x2), race swim cap, 1-Gel, bottle of water, spare tire, spare tube/CO2,
6 salt caps in dispenser for bike, 3 bottles of Infinit and BTA bottle, towel,
plastic shopping bag

 

T1 Bag:  Helmet, bike shoes, socks, towel to dry off
face/feet, White Chocolate Cliff Bar in Ziploc, chamois cream, Ziploc bag with Tylenol/Imodium/pepto,
wrist band

 

T2 Bag:  running shoes, spare socks, large Ziploc/go
bag: sunglasses, visor, race belt w/ bib and 8 Gels, salt caps dispenser

 

Bike Special
Needs:  Three bottles with Infinit frozen? in Ziploc
bag, 2 CO2, 2 tubes, chamois cream packets, back up salt tabs in Ziploc, back
up Cliff Bar

 

Run Special
Needs:  small tube of body glide, Vaseline, back up
salt tabs in Ziploc

 

 Sunday
– RACE DAY!

  • 4:00 - Wake up

  • 4:15 -  Eat: oatmeal,
    banana, bread/honey, coffee, water; Prepare 3 bottles with Infinit

  • Get Dressed:

    • Desoto Tri
      Shorts

    • Chamois Cream

    • HRM (Snug)

    • EN Tri Top

    • Timing Chip

    • Sweatpants and
      long sleeve shirt depending on temps.

    • Rain jacket if
      raining

       

  • Get bottles out of freezer and put in BSN bag

     

  • 5:00 – Leave for Transition

    • Set up bike – BTA
      and 3 bottles of Infinit, S!Caps dispenser, check gearing, check tire pressure,
      check brakes for rubbing

    • Drop off
      Special Needs Bags; body marking

  • 6:00 – EN team picture

  • 6:00 – Don wetsuit, clothes/cell phone into dry clothes bag

     

    RACE EXECUTION

     

    6:10
    – 1 Gel (non-caffeinated) with water

    6:15
    – Swim Warm up  

    6:30
    - Line up for Swim in 1:15-1:20 section

Swim

Start sloooooowly, catch up, head down, relaxed, just
like swimming in a pool

 

  • Just keep
    swimming; Focus on form; count strokes

 

T1

  • Out of the water; top off; use the wetsuit strippers

  • Socks on, Shoes on, Helmet on; reapply chamois cream 

Bike

  • Target first 45-60 minutes as JRA and keep HR under 120 bpm
    and NP under 160

  • Target rest of ride between .67 and .69 IF, 163 – 168 NP

  • Auto lap every 5 miles, Garmin 910 screen, 3s power, lap NP,
    HR, IF (for total ride)

  • Drink 1 bottle of Infinit (299 cals/492 mg NA) per hour,
    drinking every 20 mins (Garmin alarm)

  • 1 S!Cap (341 mg NA) per hour starting at 60 minute mark

  • TOTAL PER HOUR: 299 calories; 492+341=833 mg sodium (eat ½ Clif
    Bar at 2 hr and 4 hr, if needed)

T2

  • Helmet off; bike shoes off; running shoes on

  • Grab Go Bag with visor, sunglasses, race belt with 8 Gels

Run

  • Miles 1-6: Z1 + 30 seconds – 8:30 – 8:45 per mile pace

  • RUN SLOWLY!!! Be patient, pay attention to pacing and HR

  • Miles 7-18 – try to dial in to Z1/8:00 – 8:15 per mile pace…don’t
    force the pace

  • Miles 19-26.2 – best effort to not slow down

  • Run tall, keep up cadence, maintain form

  • Nutrition:

    • Walk every aid
      stations 20 seconds

    • 4-6 ounces of GE
      at each aid station; when taking Gels, 4-6 ounces of water

    • 1 Gel
      every 30 minutes starting at the 60 minute mark (Garmin alarm)

    • 1 S!Cap
      per hour starting at 30 minutes

    • If needed drink
      Coke after mile 18

Smile,
thank volunteers, enjoy the atmosphere and have fun. 


Comments

  • morpheusmorpheus
    Looks good, Derrek.

    Good luck, be patient, don't sweat the surprises, let the good stuff happen.

  • tim cronktim cronk
    Derrek ..... good plan ... the one thing that stood out to me was the "if needed" for the cliff bar on the bike and the "if needed" coke after mile 18... IMO if you wait until its needed it maybe too late... I view those decisive calories on the bike being really for the run yet to come... However at this point Nothing should change from your RR's nutrition... I think that 12:52 is going down :-).....
  • donymodonymo
    Derrek, the plan looks really good. You mentioned ride the descent or run course. If you've never ridden the descent, I think it would be wise to experience it before race day...maybe twice if you can get someone to drive you back to the top.
  • Shaughn SimmonsShaughn Simmons

    Looks good man!

    I think we are going to see a 1 hour PR on this baby!

    Good detail/plan on the pacing/watts/HR guidelines!

    Breath..........

    KMF!

    SS

  • Derrek SanksDerrek Sanks
    Thanks All!
    @Tim, good point. The "if needed" was based on whether I'm burping up my nutrition. On 3 of my 5+ hour rides/RR, I had the Clif Bar but was burping half way into the ride, thinking that meant my tank was full.
  • Derrek SanksDerrek Sanks
    @Don, I'll try to work that into my Thursday/Friday schedule. Thanks for the tip.
  • Steve WestSteve West
    Great plan Derrek. With your FTP and vDOT I expect you to crush that IMMT time!

    x2 on the Keene descent - very much worth the time to see and feel the conditions, especially if it is wet on race day. I'd like to join you for the ride.
    Driving the bike course can be useful if you have the time. You could shorten it by not doing the out-n-backs, not much to see or learn. The climbing beginning in Jay and from Wilminton can be valuable. Get to see how long they are, and where you can get free speed.

    The only other thing I'd add is that weather in LP can be very , very unpredictable. Cold, hot, windy, rainy, etc and all in the same day.

    Looking forward to seeing you there.
  • Nate ParadyNate Parady
    good plan.

    would change, "Shake out run, 15 mins" to "walk for 15 minutes" if you really need to or just skip...that's just me.

    Best of luck...
  • Derrek SanksDerrek Sanks
    @Nate - Thanks.
    @Steve - You're welcome to join me but I don't have the logistics worked out. Since I'm riding with a friend, I won't have readily access to a vehicle. Hopefully, we can work the logistics with other teammates.
  • Steve WestSteve West
    Derrek, my wife Carole will pick me up so no need to be concerned there. And while my Honda only has 2 seats, I could get an extra bike or 2 in there if needed.

    Be great if we could get a whole posse together for the ride. Plenty of time to figure that out.
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