Ed C's IMFL Race Plan
TARGETS:
SWIM: 1:05 – 1:15 Steady all the way
T1: 3:30
BIKE: 5:15 – 5:20 Targeting NP watts of 174 - 180
T2: 3:30
RUN 3:40 – 3:50
BIKE – Felt DA / HED 3 on Front – Bontrager Aura 5 w/wheel cover on rear
Quarq Cinqo power meter
Front: Garmin 800 / Profile design HC Aero bottle – 21 oz Infinit - Salt Stick dispenser
Frame: Bento box gel flask & Chemise cream, center tube cage empty
Behind Saddle: 2 Bottles of Infinit, 2 tubes, 2 tire levers, CO2 cartridges & inflator
Gel Flask & banana in shirt
T1 BAG:
Helmet - Bike shoes - Sunglasses – Gel Flask - Banana
BIKE SPECIAL NEEDS BAG:
None
T2 BAG:
Shoes with Socks rolled
Hat & Zip lock bag for ice on course
Fuelbelt w/2 bottles of infinit & Gel Flask
Race belt
RUN SPECIAL NEEDS:
2 bottles of infinit & Gel Flask
WEDNESDAY BEFORE RACE:
Leave home for Airport
Fly to Tallahassee
Get shuttle to Hotel
Check in to Hotel and go to sleep
THURSDAY BEFORE RACE:
Wake up & get shuttle to airport
Pick up rental car
Drive to Panama City Beach (Use Start Trek technology to turn back time)
Check in to Condo
Go to Athlete Check In
Prep bike
30 min swim recon (Maybe)
Preview course
EN Team Dinner
Drive to Valparaiso Airport and pick up Elaine
Employ more Star Trek Technology to get back to Condo for sleep.
FRIDAY BEFORE RACE:
Sleep in (attempt to do so!)
Big breakfast then bike check-in
Big Lunch (with salt)
Attend 4 Keys at 10am
Rest, relax & hydrate
Early light dinner –DON’T eat until full
Prep T1/T2 Bags, stickers on helmet and bike, number on race belt
Prepare special needs bike/run bags, bottles
In bed by 9pm
SATURDAY - RACE DAY:
Wake up 3:30 a.m. – Eat, Collect bags( BSN & RSN) Garmin & Pump
Apply sunscreen, body glide & get Dressed including HR monitor & timing chip
Leave Condo with Tri bag 4:40am
Drop special needs bags off
Arrive at transition, body marking, set up, inflate tires, double check bike correct gear selected 6:00 go to swim area
6:15 eat one gel and warmup in water
6:30 seed in 1:05-1:10 group front
SWIM (TARGET 01:10:00)
Line up front at swim start
Stay inside the box
Focus - FORM & PACE, FORM & PACE, FORM & PACE! Count strokes to keep good rhythm
As I near swim finish, begin thinking about what I will do when I get out of water
Exit, strip, grab suit and go. No wasted time, move quick.
T1: 3:30 min
You’ve done this before Smooth but quick
Get T1 Bag and enter tent
Sit Down and breath
Dump Bag
Goggles and cap in bag
Banana & Gel Flask in Shirt pockets
Helmet, Shoes then Glasses.
Grab wetsuit and bag and hand to volunteer and thank them
Exit tent and locate bike and move quickly passed the mount line
BIKE (TARGET 185W to 190W):
Garmin display is: NP Lap, 3 sec average power, Heart Rate & Cadence
Smooth and alert as you leave T1. See everyone and everything.
No power spikes. Shift gears and ride smooth.
First 5 miles is time to settle down 165W to 170W. Check Heart Rate. STAY AERO
Begin to drink, 1 Bottle per hour.
1 Salt stick every hour.
Drink more if temperature gets high. Grab GE at Aid Station
Stay in box. This ride is all about BEING AERO.
Over the next 10 miles increase watts up to 170 - 175. This should feel easy.
Aid Station Plan is water only or bananas only (Not both at same station)
All ride long - Eat drink & pee. (May have to stop for last item)
At mile 75, start drinking Napalm
Final push begins at Mile 80.
Condition check – How do I feel and where is my HR & Tss.
If all systems are go, increase watts to 180.
Finish bike gel flask
Loosen shoes before dismount line. STAY FOCUSED
T2: 2:00 minutes SLOW IS SMOOTH>>SMOOTH IS FAST
Shoes stay on pedals. Hand off bike to volunteer
Grab bag and go to T-2
Dump bag on ground SIT DOWN AND BREATH TO SLOW HEART RATE
Helmet, glasses OFF, socks, running shoes on. Grab go bag and start moving. Pee if you must. Stuff bag and hand to volunteer. Put on hat, race belt, Fuelbelt. Drink from aid station, dump water on body and go.
RUN (TARGET 03:40:00)
Miles 1 – 3 @ 8:45 - 9:00/mile. Run EASY!
Watch pace. Watch Heart Rate
Start drinking. Add Napalm every 3 miles.
Aid Stations are for Water on the body and some to drink.
Keep focused and hold the pace. Drink! Bottle should be empty by RSN.
At RSN change bottle.
At turn around evaluate how I feel. Remember the goal. Smile
Miles 14-18 Hold the Pace. Begin Target mode but run smart.
Continue to drink. Use ice and water to cool body as needed.
At mile 18, It’s time - YOU CAN GO FASTER NOW!
Comments
1. would plan on having something warm on for the morning while you are in transition and waiting for the race to start. Also, a throw away pair of flip flops works great for this race. The sand will be cool or even cold in the morning. At least it was in 2012.
2. Consider something warm in your Run Special Needs bag. The second half of the run can be several degrees cooler than the first half of the run. Unless you finish in under like 10:00, you are going to be running a portion of the race in the dark...it can get cold. I had a long sleeve technical shirt that I ended up wrapping around my waist. Never did put it on. something to consider
3. Don't be surprised if you see lower average watts on a flat course like Florida towards the end...No real hills to help keep your average a bit higher. its ok, just keep pedaling.
Good luck and enjoy. If you are staying in a condo near the expo like I did I found IMFL to be the easiest ironman in terms of Admin...this helps keep the stress low. I really enjoyed IMFL...
Ed, nice plan. You've clearly done this before and (unlike me) probably don't try to overthink things. Which is good. 4 Keys talk should be on Thursday, not Friday like P may have accidentally suggested in the webinar (but we'll confirm with him). Race starts at 6:15, not 6:30. I highly recommend building in stretching while on the bike. I do it on every 15-minute beep - stand up, stretch the lower back and hips, then back down into aero. The 5 hours in one position, using one set of muscles, is more difficult than it sounds. There's a reason that the times at rolling events are faster (I bet average times at AZ are even faster, just because of the very mild incline each bike loop).
Temps right now look a little mild, not too cold in the morning, and not too cold after sunset. Of course, you'll be drinking a beer with a finisher's medal when the sun goes down (I think sun will set at 10:38 into the race).
It's been fun training with you and I look forward to hanging and racing with you next week. Oh, and I really like the big goal numbers you've thrown out there. If I see you on the run, I'll simply try to keep you in sight, knowing that if I can keep you near, I'll be finishing with a very, very fast time. Glad I'm not in your AG.
Rest up, stay healthy.
Thank you.
@ Nate, the flip flops are a great add. I was planning on an old pair of sock. I will be wearing a long sleeve white under armor shirt. I wore this at IMLP this year. It was really hot during the race. I did not over heat with that shirt on. I was able to pour water on my arms and ice down the shirt. I put ice up my sleeves also. I also never got sunburned. If it gets cool, the shirt should still keep me warm. I am prepared for the watts that the course will give me. I am not going to over work the bike.
@MR, I did make an error in the plan with the start time. I have worked the stand and stretch into my training and plan on some sort of stretch each aid station. in the last 3 IM races I have done, I have tended to be too aggressive in the beginning of the bike. This year, I want to ride it the way my legs will allow so I am consistent and building throughout. With that in mind, I want to be aggressive on the run. I know I won't see you after the swim. Based on your training numbers, I won't catch you on the bike. See you on the run will be motivating. Catching you will be very difficult.
@ Tim, The 185 - 190 watt targets was a misprint. It should say 175 - 180. The 3:30 for T-1 is in my wheel house. T-2 is the problem. That will come down to if I can pee on the bike. If not, I will take more time in T-2. Starting the run empty is very important. Thank you for the pep talk.
Ed, great plan and I like the format you employed.
Key for you is to take what you learned from IMLP and implement on the bike. You have the right target watts and you should really crush it if you can control the bike up front in the first 3 hrs.
I have seen you run both in training and in at IMLP. You have great durability in sustaining a strong pace, amazingly. I know you can hit those run targets given you put down a disciplined bike leg and dismount well hydrated. And, let's face it, your disciplined bike effort is quite respectable, you should PR at IMFL.
This is going to be a great race for me because I am going to have 2 Bulls pulling me the entire way!! (EC and MR)
SS
All you guys are gonna crush it down there.
You're targeting a good effort on the bike. So a couple of thoughts there...I'm wondering about the value of putting a second gel flask and banana in your shirt vs the drag that creates, considering you could put the gel flask in SN, and get a banana at the first aid station. That also reduces a couple of moving parts in T1. And I'm confused (I'm sure you;re not) about your nutrition plan. You say in one place, Grab GE at aid station, and in another, aid station plan is only water.
Then, a semantic point in your run plan. IMO, if you have been pacing properly, things will get harder as the marathon progresses, but you probably won;t go faster. Expecting to actually have quicker mile paces after mile 18 may not be the right approach. That's why the coaches say, "you now have permission to race", not "you may now go faster" at mile 18". Don't want to set yourself up for disappointment, especially at that point in the day.
Al, Thank you for your input. You are dead on regarding stuffing my pockets. I am cutting that out. My nutrition plan is Infinit. I will have my Aero Bottle filled with a normal mix. Behind the seat are two bottles concentrated for 3 doses each. I am not putting any bottles at Special needs. So, if it is hot and I need to drink more I will grab a bottle of GE. If the run goes well and I can only hold my pace at 18, that will be great. If I can talk myself into 5 seconds per mile faster, outstanding. Either way, it is a win if I can hit my paces and finish.
That is one solid.. focused plan. Go out there and destroy that course!
nothing to add, enjoyed all of our communications this season, will be watching you with enthusiasm and wish you good skill this weekend!