Rob Sabo's IM Wisconsin 2015 Race Plan
IM Wisconsin 2015 Race Plan
This years training started late and was limited in top end power and run pace due to my left hamstring issue. Started running minute intervals with walking at the end of February. Never got any real speed work but did get the consistency of up to 6 runs a week and biggest weeks were in the high 40 mile range. Did split long runs till about 5or 6 weeks out and got 2 runs over 17 at 8:10 pace and my run RR was 20 miles at 8:30 pace which felt easy up till the push hard the last 3 mile section. I had a couple weeks of 1400 TSS, a high CTL of 145.9, and a low TSB of -72.5.
The hamstring doesn’t hurt now but 6:50 pace is my speed limit. This race should be paced conservatively, as Rich would say, I’m “playing defense” till mile 18 and then we’ll see what we get. The HRs for the bike and run will be very low (110-120 bpm)due to FTP and Vdot being at a lower level due to the hammy. Looking forward to meeting more EN crew and discovering a new race venue. I have listened to all the Wisconsin podcasts from 2013 and 2014 and feel I have raced the course a couple times now.
Fly in Wednesday night
Thursday
AM swim and short run. Look for a place to buy supplies like water and food for the room and race day breakfast. Check in to race. 1 P.M. get bike from TBT then meet EN crew for bike Recon. 6 PM dinner with EN.
Friday
AM swim
10:30 4Keys talk
Organize Transition bags; I will have lists ahead of time.
Dinner
Saturday
I will see how I feel and consider swim or run in AM. I will then have a large breakfast with extra carbs. My lunch will also be a big meal, low fiber.
Drop off Bike and check out Transition and find the stairs.
Dinner will be a light meal of simple protein and some carbs with low fiber.
I will set two alarms and have my PRE RACE BREAKFAST READY BEFORE BED and
go to bed at 8:30. (water bottle at bedside)
Race Day
Get up at 3:00 for applesauce, protein powder, banana, Perform and maybe a half bagel. Sip Perform and carry a powerbar if hungry.
Head to transition at 5 as I am next door at the Hilton.
Work from checklists: Garmin turn on, fill bottles, pump tires, load bento
Walk down stairs near the elevator.
Swim
I will take a Non-caf gel with water 15 minutes prior to swim start.
Seed yourself aggressively on the left of the ski jump.
Swim hard first 400 then settle into as fast as you can keep good form: concentrate on exhale and count strokes not buoys.
Easy kick with good body roll and deep pull and fingers down. I will stay in my box.
T1: Smooth is Fast
I will use the wetsuit strippers, but no long nailed females or males for that matter.
I will run/jog up the inside of the helix. Night before decision as to whether I will need any warm gear for the first part of the bike to avoid hyperthermia. (I’m sensitive that way)
Helmet:Synthe with MIPS, sunglasses, shoes, probably no socks or gloves unless cold, then get to bike and start Garmin after I’m moving and it’s safe.
Bike
I will start at .65 IF till after valley road climb at which time I will increase to .7 IF
I will use my gears to keep my cadence and effort as steady as possible on the uphills and the downhills. Execute the EN way and stay in my box.
I will have Perform on my bike to start and then switch to GE. I will eat two powerbars during first 3 hours. I will cut in thirds and wrap in rice paper(thanks TIM). Base salts every 30minutes. I will try to get a banana at about the 3 hour mark and I will switch to Gatorade chews. I will be ready for the mental issues that usually crop up around mile 75 and take gels at mile about 75 90 and 105. I will check the location of aid stations. I will stay aero as often as I can and if I’m losing focus I will eat and take a caf gel. Stay on the gas on the descent into Verona and don’t over push the rollers to try to get up the next hill if it means going over my goal watts/allowable climbing watts.
If I get a flat or mechanical, I will eat something first as I calmly deal with the issue.
BSN: I will have 3 gels and 2 blocks and spare tube and CO2. I might take off warm cloths if I had cold weather gear and it warms up and I haven’t already thrown it away.
T2 Smooth is fast
Take off helmet and shoes and then put lube on toes, socks and shoes(newton motions). I will grab my go bag and GO. Number on SPI belt which will have gels and base salts as there are no pockets in EN Aero Trisuit. Hat and sunscreen and 920 XT set to show Pace and HR.
Run
“Stupid slow, stupid”
I will start at 9:00 (+/-15 sec) with a HR 110-120. I am not allowed to go over 120 for the first 6 miles. Easy effort over Observatory hill, and don’t get carried away by the crowds at the capitol or on State street either the first or second loop. I will stay in my box. At the top of the hill, I will descend as slow without breaking and then settle into 8:45’s HR max 123 BPM ( my long run pace even when averaged 8’s). I will reassess to make sure the paces and HR correlate and be conservative. My “Mile 18” will start after Observatory Hill. At that time I will start to concentrate on continuing a solid effort, which will involve passing a lot of runners. Pace will be the same or faster as the effort has been conservative.
I will take a gel with caf at miles 2 6 10 14 and 18 and maybe one more. GE at most aid stations and water and base salts at miles 4 8 12 16 20 24. I will switch to coke after mile 19 and try to hold off till 20. Ice and splash water on my head as needed.
Last 3 miles will pick it up again and drain the tank, Zip up the new suit, and smile for the camera.
RSN: I will put my second number on a number belt and swap it if there are adequate gels on course and the SPI is getting annoying. Otherwise I will pickup 3 more gels. Leave some duct tape and lubricant in the bag just in case.
Sorry for the length.
Comments
Hopefully we can meet up for course recon. You have clearly done a lot of research but on the other hand there is no substitute for experiencing it!!!
Also, are you in a LG M2 kit? these have pockets in the front that can accommodate 2 gels (or a gel and some salt) on the run.