Dinhofer's IMLP Plan
This is my 6th IM start, first time in LP, but I have ridden the course forwards and backwards a number of times.
Bike:
Cervelo P5, Zipp Tangent “tubular clinchers” 808 w PT rear, 404 Front, compact O rings 52/36 front 12/28 cassette. Btb speedflow system, 1 cage on downtube, 1 cage behind seat. Garmin 510
Stats:
Height 5’8
Weight (156 or less) please don’t snicker…
FTP – 247 – ok, you’ve done the math & are laughing, please keep it to yourself 
Vdot – 47
Wednesday
Drive to house, arrive 10/10:30 PM
Thursday
INSPECT & CLEAN BIKE - Check flat tire kit, tubes, tools, etc
(Bike has completely been gone over by LBS 1 week ago including rebuild of custom Di2 wiring)
– ride the descent with housemates & driver
6:15PM Team Dinner – Crowne Plaza
Charge Garmin 510 & watch
Configure 510 for no autopause
Configure multi-sport screens on 910XT
Supermarket for items in house BUY HIGH CALORIE EARLY AM SHAKE FOR SUNDAY
Race Morning
Sunscreen
Body Glide – take with me to Transition
Chamois Butter
Band aids for nipples
Wetsuit
Goggles
Timing Chip on Ankle
Desoto Tri-bibs
EN tri top
HR Monitor Strap
Garmin Watch
Sweat pants/ EN Jacket/ winter run hat If needed/
For BIKE
Garmin 510
BTB water bottle mixed w gatorade
T1 Bag
Bike Shoes
Helmet
Sunglasses
Bike Gloves
Rain Jacket (if expected)
LS North face shirt if temps deem it
Arm Warmers if Temps deem it
T2 Bag
Number belt w Number
Small packets of Chamois butter
Running shoes – Hoka Clifton
Visor – Team EN
HAT if humid/ hot & will need to put ice in it for Run
Sox – black asics
BSN Bag
2 Spare Tubes
2 Spare CO2 Cartridges
RSN Bag
Empty - nothing
Friday
7:30am Morning swim – what time?
8:30am Attend FB group breakfast at the beach?
10am 4 keys – Palace theater Main Street?
Saturday
Short morning easy run – how long?
Practice swim available?
BIke & Bag Drop off TIME?
Bike course recon in car
Run course recon
Sunday – 2:30 AM wake up – high calorie shake
Back to sleep
4:30AM wake up - COFFEE -
Apply body glide, nipple band aids, Chamois butter, sunscreen
Head to Transition
Body marking
Put 510 on bike & bottle on bike
Borrow a pump (or am I bringing mine and giving to sherpa?) pump tires to 100psi
Swim - Goal Time – 1:21
Line up with 1:15 group, Expected time 1:15 – 1:25, Recent OWSs suggest 1:18 – 1:21
Mirror lake is, well, a mirror, get on the buoy line, follow the cable and stay focused on technique
T1 –
Take off top of wetsuit as exiting swim – leave on goggles & cap until wetsuit top is off
RUN after wetsuit is off
Dump gear on ground, hand swim stuff & T1bag to volunteer
Helmet on
Other clothes as needed
Bike gloves in singlet pocket, put on while riding
If using arm warmers, just put on loosely around wrists
Sunglasses on
Walk to bike with Shoes in hand
Bike - Goal time – 6:10
FTP – 247
5hr power – 174
Target Power
168 (IF=.68) – possible increase to 172(.70 IF) on lap 2 if feeling it…
Hills can spike to 185-190
LAP button on garmin every 15 mintues (time alert is set) or reset at the bottom of major descent.
Hourly Nutrition (worked out using EN Leventhal Calculator)
1 bottle of Gatorade
½ to 1 bottle of H2O depending on Humidity and temperature
1 mini cliff bar or ½ banana
Time goal 6 hrs based on 5:50 at IMMT last year with knowledge that IMLP course is ten minutes “slower”. Weather will play a lot with this and the time will be what it will be.
LEAVE SHOES ON BIKE for T2
T2
Dump run stuff on ground
Helmet, clothes, any bike stuff in bag
Sox on
Shoes on
Visor on
Sunglasses on
Hand bag with contents to volunteer
Put on race belt as departing
Run – Goal Time – 3:54
First six miles at 9:10
Balance at 8:40
Walk aid stations enough to get liquids down & drink, eat on the run
Hills, watch HR, and slow down.. they will come,
they will be very painful on the 2nd loop,
remember a slow slow run is faster than a fast walk, that said, walk to get HR below 148 as needed on hills
Hourly Nutrition
Alternate H2O & water at each aid station
Mix up solid food – mini clif bars, 1/3 banana, gu taking a solid at every 3rd – 4th aid station
NOTE ON GOAL TIMES –
I hate them, I hate writing them. I know what I can do under optimal conditions, shizz happens & we will have to deal with it when it does.. Hoping for dry cool weather, but one never knows and certainly not until at least within 24 hrs of go time, and even then, in the ‘dacks, anything can happen.
Goal is to stay in my box, focus on what is going on now, solving problems when they come up (and they will) and moving forward…
Comments
I can't comment on the nutrition but I'm assuming it is tried and tested and nutrition is like a good saddle very specific to each individual.
I just have a couple of admin comments.
I would also set the no auto power down on the edge and turn it on and leave it on before the swim. Saves the hassle and stress of trying to turn it on while getting going and waiting it to synch up with the birds. At transition setup day before I usually will turn it on and let it synch up the satellites and double check all the ANT+ pieces.
If you have it I would bring your own pump especially if you can hand off to someone. Again just one less stress point in the morning of trying to beg for a pump.
I would put on the sunscreen after body marking.
Are you used to riding tri bike with gloves, or the gloves for warmth? I never wear gloves on tri bike and if you don't need them one less thing to think about.
I would go with a big zip lock bag for T1 and T2 items that you can take with you and put on as you go saving some time. Things like nutrition, glasses, race belt etc. all go in zip lock back and after the essentials are on like shoes ; ) you take the zip lock back with you and grab rest of stuff out of it on the move.
I hope you have a great race and good luck!
A veteran race plan for sure. Attila has some good suggestions.
Aside from the experience you have coming in, one of your greatest strengths is your mind, your enthusiasm and your passion. That can be a deadly weapon eliminating the competition on the run in the last several miles. Staying in your box as you mention below, being patient, then leveraging that mental toughness, enthusiasm and passion will be key and will also feed your team mates (like me) in the final hours.
So glad we have you for this party bro!
SS
Solids on the run? cliff and banana?
Saturday looks over booked..... Its OK to rest the day before.....You've done enough swimming, biking, and running, save it for Sunday.... You know the course (if you need to review do it thurs or fri) , no need to get out there for further review the day before.... Here I'll re-write it for you.... Wake up , EAT/Hydrate , go over bike and bags , short walk to drop off bike and bags , EAT/Hydrate , feet up for a bit , another short walk with Jill in the afternoon, EAT/Hydrate , feet up , movie or hang out at house, and lights out early....
have a great race.
i will be doing Whistler at the same time.
@Tim- I put the solids in the plan, but generally go all fluids until my stomach feels like it needs something solid. Also, I like to think of my race plan as what I'd "like" to do, particularly with Saturday, I think of it more like "Scott Plans and G-d laughs...."
Thanks Shaughn
@Robin - kill it brotha!
Question about bike shoes, putting them on at the bike out or when you grab the bike? I was just thinking how congested the bike out ramp is.
I see you are another in the 1:18 - 1:20 bubble on the swim. Should be a bunch of us lined up in that area.
Stay in your box and have a great race!
Only 1.5 bottles of fluid per hour? Are you sure this is enough? Will you need any additional salt given that your sole source of electrolytes is coming from the Gatorade? One bottle of Gatorade End. is 600 mg of sodium. That's not a lot for an hour on the bike. Same on the run, although the GU will bump that number up a little.
Looks like a typo: "Alternate H2O & water at each aid station"
Looks like a solid plan. I hear ya on writing down goal times. I have times in mind, but i always hesitate to write them down because anything can, and usually does, happen! Enjoy the race and good skill!
Whenever I can do this ^, I tend to have faster splits than I would have predicted anyways.
Good luck to ya! Enjoy the push!