Tallo 2015 IM Muskoka Race Plan
FTP 273 - ish, weight
150, VDOT 51
Strategic
Pillars
1. Execute with respect for the bike course
2. No drama; keep on a mentally and emotionally level all day, in
all circumstances
3. Leverage training process and achievements to let performance
happen
4. Remember every standout race has come after mile 18-don't give
up when there are early setbacks.
Race Week
-in the office until Thursday (a first!). Make sure the work day is structured to
manage stress and avoid or postpone pinchpoints.
-all situations, ask "Is this adding to, or depleting my
energy?"
-lots of sitting, avoid walking anywhere if you can drive, keep
off feet. Monitor and enforce time on your
feet.
-stay in control of all situations.
-Daily, 3 x 2 minute (or more) visualization exercises.
-Be in bed by 10pm nightly, and have good groceries in the fridge
all week.
-Run outdoors during warmest time of the day, and take a 30-60 min
sauna each evening (but the condo Sauna, not the germy one at the Y)
-swims at 50m pool in wetsuit.
Practice getting it off.
-safety first, everywhere.
-No sandals. closed-toe
shoes.
-try to keep up “hibernation mode” habit at home: don’t fall prey
to last minute invitations to do non-essential stuff.
-approx 2300 cals/day plus replacement of training cals. Green,
lean and clean.
-Daily weigh-in. But don’t
get freaked out by weight gains – just track these for future information
-Actually, use the taper week at home as a good chance to gather
data in a controlled environment and familiar conditions, and keep this on
file. So, weight, hydration, resting HR
at various times of the day.
-OCD handwashing and purel; if someone sneezes, run the other way.
Avoid public transit if possible.
-Practice shoes-on-pedal transitions (bike mount / dismount) on
Monday evening.
Day
Before Race
-in advance, write itinerary: where to go and when, menus and
venues for meals, follow schedule using 15min blocks
-big smile all day
-salted everything.
-Pancakes breakfast
-sip electrolyte drink all day
-gather bags
-Lunch as small 'clean' pasta or burritos w flour tortilla,
chicken, mild salsa, rice
-drive halfway to the race site, ride bike for the remainder to
avoid traffic. Follow the overarching
plan to get in early with AWA checkout, get done, and get out
-arrive at check in, work from list
-physically walk the route from swim exit, to bags, to bike, to bike
exit. Think about places to run fast, run slower, shortcuts.
-Look for 2x landmarks and markers for bike rack position. Note
row/column of t bags.
-lube chain per squirt protocol
-get outta there fast
-afternoon: if there’s abundant time, take another drive of the
bike course. Stretch and light yoga,
movie from itunes in room and relax.
-dinner at 5pm as bland white pasta, red sauce, chicken, white
bread
-put on timing chip left ankle strap before bed (safety pin the neoprene
strap)
-Sleep by 9-10PM - "I'm grateful to be racing and damn
lucky"
Race Day
-wake at ~2/3am for 4 x Ensure
-wake 4:00am
-"I feel great"
-LG Race suit on
-Get to race time TBD
-heavy throwaway sweatshirt to stay warm
-quick list of Admin (more to add later): water, salted gatorade
on saddle cages, Garmin ‘calibrated’ and attached to bike, inflate wheels to
115, chain lubed and wiped, in easy gear, 3 x clifs, 6xgels, sunglasses attached
to bars with a thin break-away elastic.
-find somewhere quiet to sit, chill, light stretch, sunscreen
-continue sipping water
-t minus ? (determined by wave start)
-seed in 1:05 group
-wetsuit on, make your way to the water
-caffinated gel at 10 mins to start
-won’t be a chance to get into water before the race, so do some
dryland warmup and activation of muscles, and have a mental plan to deal with the
shock of immersion in cold water (really emphasize orderly breathing)
Swim
Goal of 1:03 - 1:06
-1 loop. Be prepared to
breathe bilaterally.
-Overall approach: for draft, let the paces get worked out for 5-10
minutes, and once you’re past the first buoy, latch onto a pair of feet.
-Really try to draft and work.
In other words, don’t see drafting as a substitute for a race effort, and
don’t back off just because you’re on a person’s hip or feet.
-hard for first 400). Quicker strokes, hard pull, natural kick.
Hard(er) pace based on muscles, form and fitness ... NOT adrenaline. Be in
control.
-you'll get hit; hold your ground and keep making forward progress
-muscle fatigue: first 400 will be over soon, just keep hard pace.
-settle into race pace with longer pulls, lift heels to kick and
maintain body position, count strokes
-keep key 3 in mind: tall, catch around the barrel, strong pull.
-REALLY stay on hips or feet on return.
-effort: remember ... it's a race.
T1
-Look at best-in-field t1s of Muskoka 70.3, and aim for these. Reverse-engineer them in your walkthrough and
recon, if possible.
-remove wetsuit top as soon as you’re walking out of water, and
bypass the wetsuit strippers and take off your own wetsuit bottom
-roll up trisuit top while you’re en route from the tent to the bike. Put your helmet on and strap in before you touch
your bike.
-grab bike and go, shoes mounted on pedals and leveled with thin
break-away elastics
Bike
-12-28 with compact crank
-Bike
is a 5h conversation with your powermeter. No siteseeing.
-Stay low all day with head tucked down and turtled, and helmet
high on forehead when down. -visuals
through ride: "I get small and punch through the wind."
This is your ideal, with a low top of head:
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
Comments
Also, use rubberbands on the left shoe...I just step on top, swing leg over, and pedal away.
Is that plug thing easy to manage?
Race reports recently have touted the value of taking along 1 (or even 2) Zip Locks for ice containment. Re-purposed T2 goBag is the idea. One racer placed a bag of ice in front and a bag in back of jersey. Rolled up man bra accommodates this well?
"Smile for a full 2 minutes". I'm gonna try that my next long run and rides, and certainly my next race
DT....you are on a whole different level from me. Love reading your plans and realizing how much I am not doing .
I like the 2 minutes non-stop smile idea. Where did you get that?
How long did it take you to get from your "not like this" picture (which is still pretty good!) to your true TT position in the first pic? I'm pretty flexible and not burdened with tight ligaments/back problems/etc. and could sure work on getting into a better position. Recs on how to do that slowly?
Good skill and wishing you better weather than IMC!
@Tim - you mean the nine different fonts in my post gave away my cut and paste secret? Seriously, I do cut and paste - I long ago ran out of ways of saying "don't F- up the run" - but I still go through the exercise, and I'm amazed how much of the whole script I forget between races.
@Pat - I haven't thought of Tylenol. Hmm. Might have to keep that bullet in the chamber if things get really bad, but I don't think I'll default to it until I have tested in a rr. The garneau vent plug is about a 1/10 of ease of removal/replacement, especially while in aero. And good thought on the hamstrings - lots of stretching going on this week.
@Al - forgot about the ice baggie thing. Done.
@Al/Jeff - the 'smile a whole two minutes' idea came after watching the Amy Cuddy TED talk (http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are?language=en) (EDIT) and a presentation from the guy who does the whole "Prime Cycling" mental skills program I'm all crazy about (name is escaping me at the moment).
The 'true tt' picture is aspirational ... I can hold that for a lot of time, but eventually I have to revert to the 'not like this picture.' Anyhow, it took me a few years to progress to that, and I really don't start to work on it until well into the season, and then only in long rides ... I just can't hold the same power as in picture #2, so it's impractical for ftp and abp work.
Thanks all!
And Jeff .. to the question of recommendations on how to do that slowly:
-monitor with pictures or video on trainer regularly, and observe and tweak throughout.
-During periods of sustained steady work in sessions, start with 1 minute in the position, then 4 minutes in whatever feels more natural. Repeat. The first outing might have you with a cumulative 10 minutes or so, or whatever.
-After a few, progress to 2' on / 8' off
-" ... " to 2' on / 3' off
-" ... " to 5' on / 4' off
and so forth, until you are spending sustained stretches of 10-20 minutes. I find this is good enough to use in race settings, though I am happier to get longer periods based on the race. For Kona last year, I tried to spend about 80% of my weekend riding time (or any midweek time on the trainer when I wasn't in a ftp interval) in that position, with the intention to prepare specifically for a stretch that occurs on the return to Kona after Hawi. It worked, but took a lot of effort, and possibly choosing to prioritize that over other things, when preparing. So ... florida or Arizona = advisable; Tahoe or IM France = spend your efforts on something else.