SS IMLP 2015 Race Guide
INTRODUCTION
This is IM #5 and first of two this year. I completed prior 4 IMs with EN, last year being IMTX and IMAZ. IMTX was a PR and I was on track to do the same at IMAZ but had two flats on the bike due to thorns being blown onto the asphalt from the wind. Prior to last year, I raced IMLV (2009) and IMCoz (2012, with a cracked shoulder bone and shredded peroneal tendon). Before long course I did 20+ HIMs and many more OLYs.
RACE WEEK
Monday: Work / Pack / Run / Swim Sleep well
Tuesday: Work / Pack / Bike / Sleep well
Wednesday: Work / Pack / Run / Swim / Sleep well
Thursday: Bike early / Travel all day and find Team Dinner late. Check in hotel.
Friday – Pick up bike rental and get bike fit aligned: Felt IA - Sram Force 22, 808s, Di2 and Power Tap
Install Speed fill A2 + Z4 and bike pedals
Four Keys Talk 10:00-12:00; Review Four Bags; Ride/run a bit in the afternoon and scout the bike/run course;
Dinner with Croucher and Family
Saturday – Big Breakfast, Morning swim in lake. Big Lunch out. Prep bike and T1, T2 bags. Drop off bags and bike @ transition area. Cover bike drive train with Hefty bag. Review swim exit to bike to Bike Out,
Afternoon movie. Evening dinner all liquid, then prep Special Needs bags and nutrition, final bag check for morning,
Lock down in hotel room early
RACE MORNING
4 AM Wake up. Go through usual routine. Start breakfast of oatmeal, banana, Ensure. Sunscreen, glide, chamois cream, race kit. Leave @ 5-5:15.
5:30: Body mark, drop off Special Needs
5:45-6:00: Prep bike: 2 x 26 oz frozen bottles of GE, Joule, 910xt - calibrate to bike, Solids, gels to bike box, salt pills, check tires, wrist band, arm warmers/coolers to aerobars, shoes, sunglasses on bike, remove Hefty bag (if needed), confirm gearing is set to start out.
5:55:
6:00: wet suit, drop off morning clothes. 1 gel water.
6:15: swim warm-up
6:20: Line up with 1:15 group, more towards back than front.
6:40: In water, go.
EQUIPMENT
Morning clothes: Convertible pants, EN Race Team T shirt, warm top as needed, sandals, headlamp.
Race kit: Black bike pants, EN race top, Garmin HRM.
Swim: DeSoto full sleeve wet suit, Tyr tinted goggles, WTC issue swim cap. Ear plugs; Body Glide.
Bike: Felt IA - Sram Force 22, 808s, Di2 and Power Tap Bento box on top tube, tools under saddle. Three bottles cages, two behind seat, one as torpedo mount on stem cap. Bike saddle bag – 2 latex tubes, 3 C02, 2 levers, patches, valve extender tool, CO2 head tool.
Run: Brooks, no socks, visor, wrist band for my nose.
BAG CONTENTS
Morning tri bag: goggles, body glide, swim cap, wrist bands, arm coolers, bike nutrition - 2 x 26 oz frozen bottles of GE, 1 unfrozen bottle of GE, 3 gels, 2 Powerbars, Joule, 910xt, glasses (in case), Run nutrition – 2 Clif Blok shot rolls tube, special needs bags (see below)
T1 Bag: Helmet
T2 Bag: Shoes. Go Bag containing: wrist band, Hat, Sunscreen spray-on, number belt with # showing through, Clif Blok shots in belt, salt pills, sunglasses.
Special Needs Bike: 26 oz, frozen bottle of Infinit, 2 gels, spare tube and CO2.
Special Needs Run: Wrist band, duct tape (for feet if it rains a lot)
NUTRITION PLAN
In Transition before race: 1 gel, about 6 oz of water.
On bike: GE - 72 oz, assume 2 bottles/hr during bike leg, for 320 cal/hr, 1200 gms Na/hr . Water as needed based on temps, hydration status; 1 gel(110 / 200 cal/NA) and ½ power bar per hour (100 / 120 cal/NA) T
Totals: ~500 cal available per hour and ~1,400 mg NA/hr. I weigh 176 lbs and have trained this way.
On Run: 10 oz of fluid each aid station depending on temps. Start with diluted GE, no more than 4 oz of per aid station. 1 Clif Blok shot every 2 miles starting @ mile 8 -18. Coke, water, repeat as needed.
PACING
Swim: anticipate 1:16-1:19 in water time. Swim straight buoy to buoy along the cable focused on form not speed.
T1: WALK out of water, removing top of wetsuit, to strippers. RUN to bag and through the tent out the other side. Hand goggles and wet suit to volunteer for bagging. Helmet, start 910xt already on bike. Move forward – slow is smooth ===è smooth is fast………….
Bike: Anticipate 5:45-5:50 ride time, but do not use this as a goal or metric. FTP is ~300
Ride at 190-200 first 30-45 minutes. Be careful and aware going down the hill. After steep declines, the next 20 miles are cruising @ 210 watts.
Hills miles 37-54. Don’t get into a pissing match on the bike, and be patient/disciplined never passing 240ish watts on the hills!
Hit the lap as needed
Drink 12 oz every 15-20 minutes, gel at :10 and half a power bar at :40
Avoid drafting, blocking.
Display on my 910XT: LAP NP, 3s power Screen 2: IF, HR. avg speed Screen 3: TOTAL time, total distance
T2: My tasks are: Get out of shoes 1/2 mile or so before Bike In. Grab bag. Take off helmet. Take 910XT off the bike Put on shoes. Grab Go Bag. Switch 910XT to Run mode.
Run: Anticipate 4:15-20 runtime. (Put some hours up training this cycle specifically to build durability)
Start out of T2 with Go Bag;
Run at 9:35 pace for first 6 miles! (Watch HR and stay below 140 – adjust if/when needed)
After mile 16, begin to prepare for THE LINE, or earlier if needed. Find EN teammates and use each one’s example as a reason to move forward under any circumstances. Find strength in supporting the team and the work that is being done.
RACING STRATEGY
My goals in this race are:
Swim straight and stay ever focused on form
Bike: IF of 0.72 285 – 290 TSS focused on constant effort all the way thru the last set of rises.
Run: run according to my race plan, run steady throughout, do not slow down.
Comments
Smoke that one of your Things: "Slowing Down Is Not An Option". Not simply not on the agenda, but not part of your reality on July 26th.
So make that one of your Things: "Slowing Down Is Not An Option." Not just not on the agenda, but not part of your reality July 26th. It would never enter your mind to slow down.
@Al - got it.....
@Don - if it rains hard, feet and skin get soft and can tear open over many miles. Duct tape solves that problem immediately...... (trust me, I've been there.....)
Thank you for all your help, and all the best on race day.
Two quick things,
Latex Tubes in Bike saddle bag?? I am not an expert on them but did not think you could use as replacements on race day cause I was told that you could not use the CO2 to inflate them?
NO Bike shoes in T1 bag? Glasses for bike? (i rubber band mine to the speedfil A2 and put them on a mile or so down the road)
I love the "Don’t get into a pissing match on the bike, and be patient/disciplined..." If your swim is on target (and mine as well) we would be out of the lake about the same time. Last year getting out and onto the bike during that time frame was a mental challenge with folks all over the road, literally.... at times 3 or 4 across and no one staying right. Keeping that mental edge to just stay calm and sticking to your plan is going to put you in a great place for the run.
See you later this week, and thank you again.
Really looking forward to meeting you after all these months watching you crush workouts and ultras. Safe travels and we'll see you Thursday or Friday.
Looks great Shaughn. I know you've put in the work (and more) as always. Wishing you the best of luck and execution.
X2 on the spare latex tubes.... I heard they don't play well with c02 ?
This sounds just like you..... "Find strength in supporting the team and the work that is being done." .... Don't worry Captain your IMLP team will not let you down , we know you have our backs and we have yours.... KMF
All, thanks for the time you took to read and reply. Much appreciated!
@John, I think you and Tim are right about the Latex tubes. Last week, had a flat and blew the first tube I tried to put in. Got the second one inflated but had to be very careful with the CO2. I will replace with regular tubes. Bikes shoes I am leaving on the bike when I do the early morning prep / same with glasses.
@Steve - thx man! You helped a lot over the winter with the guidance provided on the Ultra. Looking forward to putting a face to the West legend!
@JL - my IMTX brother, will be thinking of you at IMC while I am working my way through IMLP. We will be sending each other EN execution vibes simultaneously!
@Tim - mentor and friend, I took the risk to rent a bike knowing I will need to get the fit right because it is 8 lbs lighter than the current training dinosaur (13 yrs old) and cost me about the same to rent vs. ship while saving me the hassle. We will see how it goes. Also agree with Latex comments and will adjust accordingly. Chasing you each cycle, learning from your training and sharing, and benefiting from your friendship and humility has helped me more than I can put in writing. Thank you for being such a great leader to us all!
@Ed - thanks man! Will use all the mojo to Hold the Line.
All, its time to KMF!
SS
@Don - LOL....
It means that in life, IM, or whatever the situation, no matter what, Always, Keep Moving Forward................
Don't get into a pissing match on the bike.
Save it for The Line.
Then step on The Line's throat!
Have a great week and a great race!
Your plan looks good. You have put in a ton of work and spread MoJo to the whole team for the entire year. This WILL come back to you in droves during the race. You will have so much MoJo coming your way from around the country/world. Everytime you cross a timing mat, look down for a second, smile, and channel our vibes to not slow down. I am watching. We are all watching!
x10 on the Latex tubes. do NOT use them as spares. And only use NEW ones in your tires for the race.
Swim-- Line up in the very front of the 1:15 group for the swim. You are big and strong. Get into the water quickly and immediately make your way to the cable, then stay on it for the whole swim.
Bike-- Be VERY careful down the first hill right out of transition. It will be packed with people. Don't be so careful on the hill coming down into Keene. Use your size and find your line. Confidence and speed are your friend. Use all 3 lanes and have fun. Relaxed and fast is actually the safest path. Nail your numbers on the flat section. Riding smart and pedaling down the short hills and carrying momentum is super important after you make the left at the Chocolate Factory. Do NOT lose concentration here. Especially on your 2nd lap.
Run-- The first 3-4 miles are tricky with all the ups and downs. Don't stare at your pace here. Just run easy-ish, but don't be afraid to let gravity be your friend on the downhills, but don't trash your quads either... My opinion is to dial in your "Goal Race Pace" after you turn onto River Road. Don't let the big hills in the last ~2-3 miles of the loop defeat you. (I walked for 4-5 steps at the top of the big ones to "reset myself", then put your head down and dial it in again. After the turnaround on the 2nd loop, disconnect your head from your legs and just run. Enforce your mantra of not slowing down. And remember to smile at the timing mats because you'll remember that we are all sending you positive vibes.
And Good luck Brotha! You got this!
BTW, I always thought KMF meant "killer mother f-r"…sorry to sound like a sailor, but it is fitting given the badass workouts you put forth on Strava day in and day out! You are a machine!
@Chris - thx man.....hoping to stay in my box on the bike!
@JW - some great course advice! Thank you so much! I have some JW pills I have saved for the back half of the run when things get tricky.....really appreciate your thoughts/support!
@Danielle - I have to tell you, back in my younger days when I was younger, stronger and much more stupid, with a w/kg ratio well north of 4.0, KMF in rare moments, would mean "I'm going to kill that MF!" and I would burn a lot of matches on the bike.........I have learned the hard way that this is a very bad strategy for long course triathlon
.......thx for your example and support!
SS
The way you've been lighting up Strava and doing everything in that crazy heat I would say you are more than ready physically and mentally.
Execute on all that fitness, leave it all out on the course and you will have an amazing day.
We will be tracking you and sending you a tailwind and good vibes.
Good luck!
Nobody has logged more hours or provide more encouragement and support to the team than you have! I agree with the others. You will be rewarded on race day. Rest up and get ready to unleash all that fitness and mental toughness this sunday! Good skill, SS! Have fun and kick some a$$!!
@SS, well thought out plan. You have killed it on the volume from what we see on strava, go out, sit back and execute like a ninja - you got this