Tim Cronk 2015 IMLP Race Plan
IMLP 2015 will be IM #12 started and hopefully IM #11 finished..... Racing at age 53 in the M50-54AG.... Race weight 120 , FTP 220 , Vdot 50.
Goal... Win my AG , Podium , perform to the best of my ability on that day, learn something(always do and its impossible not too), in that order !.... It all depends on who shows up , there are 313 in the M50-54AG , past winners have been 10:15ish or better.... Its possible with some creative math LOL , we will see...
Training.... Was non-EN traditional this year, after many OS with the last couple resulting in the same FTP/Vdot , I went off the reservation with a long run focus (couple Ultra's), then a long bike focus.... Coming off those going into high intensity EN training , the speed came back quickly... The peak metrics are not the same as last year but performance in races has been a little bit better resulting in a couple HIM wins , 2 run PR's in OLY and HIM distances , a HIM bike power PR , and swim training PR's.... So confidence is at a high.... But I will admit IMLP has my attention , the bike especially...
Pre-Race Week.... travel to Lake Placid on tuesday hope to get in a swim lap , weds 60min bike 30 min run , thurs 1 lap swim 30 min run EN dinner , fri 30min bike 15 min run 4KEYS, sat prep drop off bike , carb load bagel b-fast , sweet potato lunch , bananas coconut water thru day , rice dinner , coconut water w/carbo pro after dinner, some chocolate in there somewhere!
Race Morning... Up at 4am , bagel PB dates coffee , LG-M2 suit (sorry didnt have time to EN customize it) , chamois , sunscreen , chip , sip perform.....
Swim- Goal 1hr- if there was ever an IM where I think I could swim an hr (without current) this is it.... With the rolling start and minimal sighting required should be very fast....I should be very close anyway... Will have a better idea if I can validate with a lap on the course this week... When training there a couple weeks ago I was swimming the whole lake as a 1.5 mile lap since they didnt have the course up... Will Line up front of 1:00-1:05 steady hard the whole way... Almost tempted to go into the 55:00-1:00 if they have it broke down that way....pre-swim gel and perform....
T1- Goal sub 5 min.... goal is based off previous best T1 , slow is smooth and smooth is fast , use strippers, shoes , helmet, glasses and go... This is highly dependent on weather as cold/rain/wind will add time with vest/arm warmers....
Bike- Goal 5:30... This is a best guess with some reasonable assumptions , I rode the course in 5:40 during training , I rode IMMT in 5:26 and it is pretty much widely accepted that IMLP is 10 min slower , and BBS is very optimistic with a 5:20.... Again weather temps/rain/winds will have a huge effect.... The plan is to ride past IM performance wattage around 172-174 .... With my FTP being lower than last year and those past performances being from races closer to 5hrs than 5.5hrs this is a pretty big risk... However I'm not doing it blindly and I have 3 prep rides in the 5:15-5:45 time frame, @ 171-176 watts, IF .77-.79 , TSS 330-344 , and I ran well off those... I know it doesn't add up and I maybe risking too much but I'm willing to take that risk and I see no indication in training that says I can't..... Couple of changes I'll be making , starting with and only carrying 1 bottle at a time on this course , swapped front FLO60 wheel out for a HED50 (measures 46) for better confident descending , I will also be pushing up the hills a little harder than normal using 195w as a ceiling..... drink every 15 min 20oz per hr adjusted for thirst , eat every 30min for 250-300 cal per hr... Food will be cliff bar pieces for 2hrs , then cliff blocks, and starting with gel around 4-4.5hrs.... NO SN on bike planned....
T2- Goal sub 3 min.... based of previous bests.... slow is smooth and smooth is fast , leave shoes on bike prior to dismount, sock and shoes on , grab go bag put in teeth with hat, glasses, gel flask in it , put watch and race belt on while moving..... settle in and then open go bag....
Run- Goal 3:40....Very optimistic here , specially risking the bike... I've run a PB 3:33 at IMFL and 3:40 @ IMTX , and 3:45 @ IMCHOO so I know I am capable... All 3 triathlon runs so far this year have been negative split and 2 of them are PR's.... Since I dont use HR, I will run by pace/RPE , trust and believe in past performance's along with the durability I built thru Ultra training last winter.... Sip gel from gel flask every 3 miles , drink GED every mile , might have a Mountain Dew stashed in SN , will switch to COKE at mile 18-20 and at that point will supplement with salt , fluid should remain around 20oz per hr and calories 250 per hr as well....
The Mental Game.....All my Goals add up to 10:17 which puts me in the running based on past results .... Looking at it on paper , it appears to me ,more of what I want or need than actual goals...Optimistic YES , But breaking it down I truly believe each one is possible....I'm ready to be uncomfortable for 10hrs plus....This is where the mind comes into play , as I pump myself up to peak the mental game for July 26th , I like to go over my ONE thing's , listen to song lyrics, and read motivational quotes etc... Some of my Bruce Lee Favorites....
"A goal is not always meant to be reached, it often serves simply as something to aim at."
"Knowing is not enough; We must apply. Willing is not enough; We must do."
"Defeat is a state of mind; No one is ever defeated until defeat has been accepted as a reality."
"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
My Secret Weapon.... Heather
Secondary Energy Source.... EN mojo
Thanks for reading.... Questions, comments, criticism, idea's , anything is welcomed from anybody!
Comments
I just finished switching out to my optimized chain, and packing my bike. Reading your strategy and goals has me thinking we're going to learn a lot about our training come Sunday. EG, your FTP is 8 watts above mine, and you will be riding about 25-30 higher than I will. Looking at your performances the past 10 weeks, I'm pretty sure that will work for you. Stay steady.
If there ever was an EN athlete that could push those boundaries above and beyond like that, it would be you my friend. Watching you these past few years, I have seen you always stretching limits, always out performing the norm, and consistently delivering outstanding results.
Your plan seems to be designed to be a series of tests to probe the depths of your mental and physical self and I for one believe that you will achieve some if not all your objectives. Furthermore I seriously doubt that you will find and cross that threshold into a spectacular bonk. No, you will manage to balance on the edge of catastrophe and finish triumphantly. I mean it. This is not just hyperbole and cheerleading.
You are a superb athlete with an indomitable mental drive. So have at it and let your competition beware! Cronk is gunning for them!
Everything looks like you are ready to go.
If they have a sub 1:00 at the swim, get in there.
@Rachel Yeah I will evaluate the arm warmers/vest after I view transition/weather forecast... I'm thinking 3 different scenario's at this point.. 1. as you suggest leave arm warmers on bike rolled up to be put on while moving , vest on from T1-bike.... 2. if I think there is enough time from T1-bike I may opt to have arm warmers rolled up in T-bag and then just put them on wrists on way to bike after putting on the vest.... 3. Weather dependent , IOW if I think I may wanna start the bike without either but the forecast looks bad enough I may want them later I'm thinking of putting them both in one of my cages on my bike as an emergency....This would require pulling over to put them on but it could save the day... I am such a cold weather weeny that staying warm is my absolute biggest concern for this race.... But I have to do it without wasting those precious seconds....
@Steve - Punchy and audacious! LOL yep , reminds me of my first public declaration, IMCOZ is a KQ attempt, which resulted in a DNF ! Just my way of holding myself accountable.....Either way I am good with the outcome and will learn something! Heck I know of at least one guy who has beat me by more than 30 minutes who will be there and I am sure there are plenty others.... I ain't a-scared :-)
Go for the faster swim group. Had my best IM swim at LP in 2011 in 1:08:xx. You are much stronger on the swim than I. My husband was all geeked that I was faster than one of the female pros. I let him feel all proud for a day till I told him it wasn't wetsuit legal that day for them lol.
A couple of thoughts:
1) I really respect and admire putting it out there in a written race plan: "Win my AG!" Calling your shots says a lot about many things. Damn!
2) Glad to see you have finally revealed the secret weapon in writing!
Anything any of us can do to support both of you and attainment of that goal come Sunday, say the word! KMF Ironman!
SS
Tim, looking at your race plan and knowing your history, my money is on you to take our age group. good luck, have fun and be safe. Look forward to meeting the team at the practice swim on Friday.
Looking forward to seeing you crush IMLP!
good luck.
Swim: Seed yourself in the earlier group. A lot of people in that ~0:55-1:10 window will be seeding themselves a little higher. It is a fast swim, but that gives everyone a little extra confidence to seed a little faster. Get to the cable and just stay on it. You got this.
T1: There is a lot of time to be had from the exit of the water to the tent. Run up this hill, your HR will have plenty of time to come down in the tent and on the bike. FWIW, I had a 4:34 T1 at Placid in 2013 and your transitions are traditionally 1+ minutes faster than mine. You will be 4:00 or faster for sure.
Bike: Agree that Placid is ~10 mins slower than IMMT. BUT... With no cars, "legal" drafts and aero gear, Placid is easily 15-20 mins faster on raceday than in training. Again, my fastest ever training loop there was ~6:00 and I hit a 5:39 in the race (in the rain). The big downhill is simply faster with no traffic. Use all 3 lanes going down into Keene to carry your speed. Don't get sloppy on the back side after the Chocolate Factory, this is where the money is made... Regarding your Power targets, I think you're spot on. Listen to your body, but you are well trained and have the run legs to back it up, so go get it...
Run: Florida and TX are NOT comps for this run. Choo maybe. But it doesn't matter, you are a way stronger runner now after your Ultra base and demonstrated performance in Quassy, etc. (Quassy is a WAY tougher run course than IMLP and you dropped a 1:41 after a hard bike). No reason you can't hit a 3:35 (or better) on that course (you can do half mary splits of a 1:45, then a 1:50 in your sleep). You will need to make your money on River Road. Limit the damage on the hill after the bridge just after you exit River Rd. Also limit the damage on Townie Hill, but there should be some Canadians near the top to give you some MoJo. The good news for you is the last ~5 miles or so are the hardest on this run course which is exactly where your mental toughness will MASSIVELY outweigh your competition. It is in this last 5 miles that you WILL win this race, either gapping the guy who is chasing you or running down the guy ahead of you. Write it down, because it is going to happen.
Good luck man, we're all pulling for you!
Will be cheering you on race day!!
kick some ass.
i'll be gunning for you at whistler.
Tim - go fast, you know how to adjust on the fly, fly like the wind
Let it fly, Tim! Plan looks great and i love your "putting it all out there" approach. Have fun and good skill!