Peter's IMWI Race Plan
Peter’s Ironman Wisconsin 2015 Race Plan
Key Statistics:
Bike FTP: 264
Run vDot: 56
Swimming RR Time: 1:11:46
Weight: 132
Training Summary:
All was going swimmingly until April 8th when I crashed and broke my clavicle, just a few weeks from IM St. George. I took 6 weeks off of swimming and running, however I was still able to bike a bit and did the TOC in early May. Also, my wife had our 2nd child on June 25th (2 weeks late), so I had a lot on my plate in preparation for Wisconsin. Coach P was awesome and set me up with a plan to get me ready given all of my unique circumstances.
I did bare minimum training until mid-July, more like an outseason. It consisted of 3 1-hour bikes per week, and easy swimming and running to build back up. Once mid-July hit the plan was to start building toward a peak of 45 miles running, 14,000 yards swimming, and two big bike volume weeks. To rebuild a long run I did split runs until I got to 10/10 mile. Going straight from that to an 18 miler was uneventful. I am definitely a fan of the split run. To rebuild swimming I did many weeks of Pink Mist once my shoulder was up to it. I used a wetronome to chase down faster swim numbers systematically. The first go at Pink Mist was done at 26.25 (starting at 1:45) and I averaged 1:43 that day. I peaked at 24.5 ( < 1:40) and averaged 1:37 for the 3000 yards. I also did one workout of the full Red Mist @ 25.
The low volume high intensity cycling quickly brought back my bike power, and I had no trouble layering on endurance. Perhaps the TOC gave me just enough of a boost to maintain some endurance even though I went at least 6 weeks only cycling 3 hours. I got my FTP back up to at least where it was pre-crash, possibly higher.
I had a few key workouts that gives me some good confidence going into this race. My last long run was a 19 miler at a 6:58 pace in the heat. I then did 13.1mi 2.5 weeks out at a 6:42 pace and it felt great. I did a 3 hour trainer ride at 221NP (3.63 w/kg for 3 hours!). My final bike RR was 5:09, 192NP, 0.73IF, 1.02VI and that is without a lot of aero improvements yet to be made (disk cover, tri suit, aero helmet, shaved arms/legs, aero skewers, optimized chain, no stuff in pockets). I did do a dress rehearsal with most of the aero improvements, and it seemed promising. I did 10 laps around the rose bowl at somewhere between Z2/Z3 power (214 watts) and averaged 23.4mph, and that includes 1000ft of gain.
The Taper Plan
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Stay Hydrated
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Focus on nutrition, no gaining weight
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Focus on Home & Work to not obsess too much about race and start to rebuild some SAUs (This one is hard)
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Shift to running mid-day in the heat (and hydrate well during and after)
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Regularly shave
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Work on packing lists, research restaurants and supplies shopping locations, get music and movies together for trip.
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Week 19
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Put in a good effort on 2x1 mile @ Z4 to stay sharp
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Short brick runs after each bike
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Peak swim volume week (Shoot for at least 14k)
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If logistically possible, open water swim
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Need to ship bike with Tri Bike Transport early in week, rest of rides will be on road bike with no power meter
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Week 20
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Stay off feet
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Focus on stretching
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Focus on one things and mentally preparing for the race
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Beet Juice every night
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Limit coffee to 1x per day to boost caffeine performance on race day
Schedule:
Arrive Thursday Afternoon:
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Drive from Milwaukee to Madison
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Check into Hotel
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Quick / Simple dinner (Qdoba is by hotel)
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Get some rest
Friday:
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Start to up the carbs a bit, and salt all food.
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Hydration!
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Swim practice in the AM
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4 Keys talk at 10:30
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Check in at race. AWA should help!
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Pick up Bike (Make sure I have pedals with me)
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Find CO2 somewhere
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Get out of there ASAP
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Drive Bike Course, with bike to ride Bourbon Rd to Verona
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Sort out bike and gear bags in evening
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Trim Bike Number before putting it on the bike
Day Before:
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Big Breakfast (IHOP is close by)
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Ironkids @ 9:00 AM
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Shakeout Run back to hotel
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Grab bakes and gear and go check them in
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Mediterranean food for lunch (Pita Chicken Wrap)
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Drink 64oz water and 64oz GE all day
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Snack on bagel and clif bar between meals
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Salt all meals
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Race Briefing at 2:00
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Watch movie at hotel, feet up, zone out
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Get room service of Pasta with Chicken for dinner
Night Before:
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Beet Juice
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Shave one last time
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Timing chip with safety pin
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Watch another movie, or TV
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Go to bed just a bit hungry
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Sunscreen
Morning of:
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Wake up at 3:30
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Breakfast of 3 cups applesauce, scoop whey protein, beet juice, bottle of GE, coffee
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Poop
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More sunscreen
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Head to race, leave at 4:30 (My dad can drive me)
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Setup bike (See setup below)
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Sip GE until 1 hour before
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Clif bar 1 hour before race
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Gas-X 15 minutes before swim
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Gel 15 minutes before swim
Setup:
Put air in tires, 95psi. Make sure Garmin 500 is on, calibrated, and that auto-off is turned off. Put GE in Torpedo, rack throw away bottle of GE. Make sure bike is in reasonable gear. Deez Nuts!
The Race:
Swim:
Get into wetsuit using tri-slide, make sure I use quick spit on goggles.
Put 920xt into multi-sport mode. Line up in the middle several rows back. Try to get with the 1:10 crowd. Hit start on watch when gun goes off. Find my place after the first few hundred yards and then settle into a comfortably hard pace where I maintain form. Be prepared for a lot of contact. Count strokes, high elbows, pull, relax, point toes, feel the water. If it gets mentally tough, just imagine Barry saying DBAP. Remember Barry once made me do 1000 yards straight with my feet tied together, this could not possibly suck as much as that did. Stay in my box. I play a little game where I try to count to 100, and every time there is contact, or a I get rattled, I start back at 1. The goal is to get to 100 over and over.
T1:
Pull goggles up, hit lap on watch, unzip wetsuit and take top half off. Use wetsuit stripper for the rest of it. While running remove goggles and swim cap. Run up the inside of the helix. Get bag, Helmet on, glasses on, carry shoes. Get a volunteer to put my swim gear in the bag. Run and grab bike and run to mount line. Shoes on, mount bike and go. Hit lap on 920xt, hit start on Garmin 500.
Bike:
The plan is to go out on the stick with JRA watts, around 180, get situated, and get the HR down ( < 140). Start drinking as soon as possible. The plan is to have NP of 190-195 (around 0.73 IF) for the day. On the first loop target the 190-195. On the second loop and stick back target 195-200. Cap climbing at 218 at most. HR should be in the 140s and slowly creep into the low/mid 150s toward the end of the ride. Be a VI ninja, stay on gas on the downhills, shift smartly, goal of 1.03 VI.
Garmin will auto-lap every 3 miles. Ideally lots of laps will be well under 9 minutes!
Show: 3s Power, Lap NP Power, HR, Elapsed Time, Distance, Speed
On screen two will be a status screen: Time of Day, Average Power, Normalized Power, TSS, Average Heart Rate, Average Speed.
Nutrition:
36oz/hour Gatorade Endurance = 1260 calories = 9 bottles
2 Roctane Chocolate Sea Salt = 200 calories
1 Cool Mint Clif Bar = 250 calories
~340 calories/hour
Sodium = ~600mg / hour
The plan is to take down 4 bottles in the first 2 hours, and then the remaining 5 over the next 3 hours.
I will also have some salt tabs and tylenol to take if needed. I will take 2 extra gels as well just in case.
Find opportune times to eat/drink, ideally when going uphill. Try to eat on the 30 minute mark of each hour starting with gel, alternating gel and clif, and drink at least every 15 minutes. Do not give up momentum and free speed in order to take care of admin stuff like refueling the BTA.
Notes:
My positional fitness is not the best because of my injury, my neck gets tired. Will have Tylenol with me just in case. (Took tylenol at the 4 hour mark in race rehearsal). Thankfully the Wisconsin course will give me opportunities to sit up because of the rolling hills. Sit up and stretch whenever speed drops below 12mph..
When in aero, and it is safe, put head down. Relax shoulders. Drape hands over/around shifters to shield the computer and torpedo.
When descending, stay on gas, aero as possible. Once hit 35-36mph, feet parallel on same plane as ground. Relax the shoulders, butt up a tiny bit, knees in. Use hands to form tent to deflect wind. Think aero.
Resist urge to brake. When encountering someone to pass, get in their draft for a bit and then slowly pass without spiking the watts. Remember I have 20 seconds, no need to hammer.
Learn from the course on the first lap and apply it on the 2nd lap. Should negative split the bike.
Because T1 is crazy in Wisconsin, I will go stupid easy the first mile or two to make sure my HR is really low, and then build from there.
I only need to stop at 7 aid stations, will definitely skip Verona on the 2nd lap. Need to strategically figure out which other ones to skip.
If HR climbs too high on bike, need to dial back. Do not want to risk my run. Will look at status screen at half way point to see if any adjustments need to be made.
Big question is when to pee? I can only pee when coasting downhill, but I don’t want to coast downhill 
T2:
Stop Garmin 500 and hit lap on 920xt. Dismount and hand off bike. Run and get bag. Sit down on chair and put on socks and shoes. Get up, grab go bag and get out of there! Again, direct volunteer to put bike stuff in bag. Hit lap as I cross mat. Put on race belt, visor and arm coolers while running. Put on more sunscreen on the go as well. Maybe drink the beet juice. Save the now empty go bag, fold it up and tuck it somewhere, might be useful to store ice down the road.
Run:
Pace by HR, expect to be in the mid 150s coming off the bike. Try to get HR below that ( < 150) at first and build back up to that level. Hydration is of course key to be able to maintain steady HR. Do not want to get too close to 160 until mile 18. After the line allow HR to drift up, take more risks the closer I am to finish. Relaxed running is efficient running is fast running. As I get closer to finishing, switch from Screen 1 to Screen 2 where for the first time I will have a feel for what my finishing time might be, hopefully it will be good motivation to push to the finish.
Auto-lap Every Mile
Screen 1: Distance, HR, Lap Pace, Current Pace
Screen 2: Time of Day, Distance, Current Pace, Lap Pace
Some numbers:
AHR on 20 mile run that was cool and at GRP was 150
AHR on 18 mile run in the heat and hilly, but still at GRP was 159
AHR on 19 mile sufferfest that was between Z1 and Z2 was also 159
AHR in 3 hour open marathon was 172
First 16 miles at IMCDA, AHR was 150, negative split that marathon
On a long run once HR approaches 180, the wheels are coming off, probably 2 miles left until I call uncle.
In Race Rehearsal in Heat (90+ degrees), HR quickly climbed to upper 150s on run, but I was not managing heat well. No water over head, no arm coolers. Also was still sticking with GRP, would need to slow down in those conditions.
My guess is that I can pull off an AHR of upper 150s, maybe 157.
Be mentally prepared to duke it out with people in my age group from mile 18 onward. Do not look at calves until mile 18.
If racing: Be strategic, visualize “slowly pulling the trigger” to gradually increase the pace to break people. Do not show weakness. Even if I am dying inside try to make it look effortless what I am doing. I am light. I can crack people uphill, that is my opportunity to make a move. Learn from the fellow competitor, listen to their breathing, watch their gate, if they make a move no need to keep up if it appears that they are on the verge of cracking.
If not racing. Do not slow down, finish strong. “Steal the energy” of the people I pass. Honor thy training self. Who knows what is happening ahead of me.
Manage heat. Ice and sponges in the tri suit. Water over head and on arm coolers.
If cool, run tangents, if hot, seek shade.
Nutrition:
GE and water at each aid station. Roctane GUs at miles 5,10,15,20. Switch to coke at mile 18 or later.
Aid Station Strategy:
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Run through majority of aid station, grab water on the go and pour over head and on arm coolers
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Grab Water and GE from last available tables and then take 10 steps while drinking.
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Eat gels before arriving at aid station, discard wrapper at aid station, only drink water at these stops.
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Skip last several aid stations
Finish:
Zip up the tri-suit. Wipe the snot off the face. Smile for the finish photos. Do not try to jump and do not fall on my face.
Internal Mantras:
No outcome based thinking
Do not give up, no idea what is happening in front of you
Honor Thy Training Self
Get Small, Punch through the wind
I am not wearing a pointy hat and a 200$ race suit to sit upright on the bike!
Visualize Barry telling me to DBAP
Focus on miles 85+ on the bike
Morning Stuff
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Wetsuit
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2x Goggles
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Quick Spit
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920xt
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Heart Rate Monitor
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Garmin 500
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Swim Cap
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Timing Chip
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Throw Away flip flops
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Tri-Glide
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2x Bottle of GE for bike
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Bottle of GE for sipping
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Roctane Gel for before swim
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Clif Bar for 1 hour before swim
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Clif Bar for bike
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4x Roctane Gels for Bike
Bike Bag:
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Helmet
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Shoes
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Glasses
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Shoe Covers?
Bike Special Needs:
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Spare Tube
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2x Spare CO2
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Aquaphor
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Clif Bar
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Roctane Gels 2x
Run Bag
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Shoes
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Socks
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Go Bag
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Race Belt with (4x Gels, Bib)
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Visor / Hat
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Arm Coolers, unless I have them for bike
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Can Beet Juice, might drink if I think I can stomach it
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Sun Screen
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Run Special Needs
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Blister Bandaid
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Roctane Gels 2x
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Aquaphor
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Extra Socks
Comments
Hey Peter,
Great plan. You're going to put on a $130 chain sprinkled with fairy wax to save a few seconds and a $200 Blue Man suit to save a few more seconds, but you're going to give back all of that (very expensive) time and probably a lot more by wearing a Garmin in the swim? For me, the bulky Garmin watch is not only non-hydro, but it interferes just a tiny bit with my stroke and feel for the water. Multiplied by thousands of strokes, I suspect there's a decent time savings to be had by leaving it in the T2 bag for the run. Plus, if you put it on over your WS, you just lost another 5-10 seconds (assuming you have perfect hand-eye coordination when you exit the water at 185HR) trying to get it off before the strippers - who are pretty close to the swim exit. The only benefit you get is data for later (they're keeping track of time for you as part of your $700 entry fee) and knowing what your swim split is (there's a clock). Finally, because it's mass start, you don't need to know your Total Time late in the run to make sure you break 9:30 or 10:00 - you've got time-of-day on your watch. Yes, I know Potts wears a watch in the swim (and on the bike), but the maker of that particular watch (Polar) pays him good money (for a triathlete) to wear it. If you are absolutely insistent on keeping your own data throughout the day, wear a thin, low-profile Timex. Ok. Safely off my soap box, back to your RP . . .
Coast on the dozens of downhills and pee. Peeing while mashing gears is a skill only a few, select non-humans possess. Yes, you'll give up 5 seconds you could gain by hammering the down, but stopping to pee will cost you 30x more.
If you're going to drink warm beet juice late in an IM, please do it near a FinisherPix photographer. You'll likely look like a horror film victim spraying blood all over the place. Could be epic.
Congrats on your fitness and huge comeback from the crash. At 4.4w/kg and 56vDOT, I suspect you and Matt will both have Top 1% B/R capabilities out there. Unleashing both of those capabilities will just be a matter of smart execution, coupled with some guts/grit late in the day. That, along with Rich's Top 1% S/B and JW's bottom 5% projected bike split, are going to make for some compelling entertainment for us couchsitters next week.
MR
2) Your friday is going to be busy. I suggest shopping for food and lots of fluids on Thursday upon arrival and filling your car so you can munch, drink and drive, etc.
3) No need for shakeout run. You’ll be too carbed up to run (no sympathy from your wife!) and you’ll be doing lots of walking…it’s enough.
4) Drink something with that gel at pre-race.
5) Careful at start of bike in first 3-4 miles as it’s crowded.
6) Always look over left shoulder before passing someone.
7) Some downhill you’ll have to just pee…once or twice it’s no biggie.
8) I suggest arm coolers for bike…leave on for run or take off if muggy, etc.
9) Icebag ziplock…fill with ice cup, seal, put in top while you do other food/drink stuff…then under hat or in hand as you go. Can munch on ice, or hold ice and dump cool water on your head. Game changer.
10) When you feel good on the run, eat. Eat those early miles. If you plan on a gel every 5 miles, that’s not going to work. Odds are you won’t be able to eat one by mile 15…I say you try to get in 3 gels before half way…anything after that is bonus but you might be coke / GE by then anyway…
kidding. The plan looks super-solid. Coupla things:
-there will be a lot of descents that you'll find yourself at 36+. This course is a bike-pee-er's paradise.
-I like the 'duke it out at mile 18,' and you've hit on the biggest thing I personally have to overcome, which is keeping that bullet in the chamber until then. If you find yourself racing on the bike or on the first lap of the run, you're toast. (You know that, but sometimes it helps to have someone reinforcing it)
-I like the 'no watch until XXX point of the race.' Unless you're getting a prime from Timex, your finish time is irrelevant (until you can use it as a whip at mi 18+). Up until lthat point, think of it as a possible liability that carries the cost of taking you off the task of executing.
-If Rich is doing the 4 Keys talk, make sure he does it standing next to the MLK statue near Verona Terrace again.
Excellent plan.
Command A
Command C
Command P
On th CO2, if you are picking up your bike from tri bike transport, would expect there to be ones to buy there. Otherwise am sure you can get someone to bring some. I will bring spares so in case you need it, I can bring it along to the talk.
Have you raced WI before? If not, be careful on T1, it's a fantastic experience running up the helix however it's also a danger as you can easily find yourself running to fast and getting winded/big HR. You will love it...but just something to think about.
Bike is loads of fun so as Rich mentions, just make sure you are in the right gearing. Easy to get lazy and not shift however will cost you in the end (others will fall into the trap however sure you will not.)
Run is flat so just watch the climb up Observatory to ensure HR is ok.
Overall enjoy and listen to your body. I am also coming back from injury so it's a bit more challenging but will feel that much more rewarding in the end.
Good luck and hope to meet next week.
Dawn
@Trish, I take the Gas-X because I swallow air when I swim. I don't know why, I have tried to fix it, but it just happens. (When I was a baby I had problems swallowing air when drinking from a bottle according to my mother. Maybe there is something wrong with my plumbing). Anyway, the Gas-X helps get rid of the air. I have taken it in every race I have done.
Look up my T1 times from '02, '04, and '11
Then look up T1 times from the top 10 in your AG from last year
'11 was me absolutely sprinting up the helix trying to match the T1 times of 32 and 36yo Rich. I paid dearly for that sprint in '11.
The net is that you'll settle on a "good enough" number that will have you jogging sensible up the inside of the helix, moving quickly to get your bag, jogging to your bike, etc. IMO, anything less than a 6' T1 time at IMWI involves absolutely hauling ass running that's just not worth it. 6' is good enough but T2 can be <2'. For planning/goal setting purposes I'm basically counting on 8' of T-time at IMWI. <br />
It's one of the longer transitions, due to the length of T1, but the only way to make it faster is to sprint up the helix which, again, it's just not worth it.
- '02 -- 6:05
- '04 -- 4:44, holy shit. No idea how I did that.
- '11 -- 5:40, absolutely crushed me.
6-6:30 seems to be "good enough" for older guys like me, from looking at the top 5 from last year
I dropped my bike of yesterday with my tools and Co2 still on the bike. All I need to do to race is pump up the tires :-)
@ Peter...solid plan. With your wt/kg ratio, you'll do great on this bike course. I second Coach R's recommendation to pay close attention when you drive the bike course. I've ridden this course dozens of times, and there are literally hundreds of decisions you have to make (what gear, when to shift, proper line, when to stretch, etc) so you will need to think your way around this course. It is different kind of mental stress than other IM courses where there are fewer decsions. On the good side, you never get bored since the course and scenery changes constantly (turn left, turn right, uphill, downhill). I suggest you use the EN guidance of "Go easy when the course is hard, go hard where the course is easy". Most of the people around you will be doing the opposite...let them go. The endless short, steep rollers will kill their legs by the end of the 2nd bike loop, and they'll be walking by mile 16 of the run.
For the run, I break the course into 4 secitons: 1st loop out to State St turnaround, 1st loop back to the Capital building, 2nd loop to State st turnaround, 2nd loop to the finish. For me the race really begins on the 2nd loop descent from Observatory hill. That is when it is go time.
Good luck..I'll be there spectating and cheering you on!!
In addition to honoring your training self, honor your 4.4 w/kg and your 56 VDOT. Oh, and don't forget ... MAKE US ALL PROUD OF YOU!