Clark M IMAZ 15 Race Plan
General Athlete Info
• Age: 49
• IMAZ ‘15 will be my fourth full distance race and my second IMAZ
• Last year in AZ I went 11:32, which was a 29 minute PR
• Weight: 172 (~same as last year)
• FTP: 255 (221 last year)
• W/Kg: 3.27 (2.83 last year)
• Vdot: 49 (47 last year)
IMAZ Goals
Last time out, and really for the first time ever, I raced an IronMan and I was pretty successful. There were a few things that didn’t go as planned, but that’s always going to be the case in this game. The winds were really discouraging last year and that seemed to take a toll on me mentally. I’m aware of this issue; I’ve even experienced it again training. I’m hoping for a calm day, but if it’s windy again, I will stay aero and I will not let the wind into my box or into my head. I can’t control the wind; I can only control my attitude and my position on the bike.
This time around I really want to race! I had a breakthrough performance in August at IM70.3 Steelhead (5:15) and as a result I’ve reset my expectations of what’s possible. I had a fantastic build in September and October, during which I set a number of personal bests. So much of what we do in race preparation is self-limiting. We pick times and heart rates and IF goals that are designed to get us through the day, which is what I used to want to do. Now, however, I want more. This year, if I get the day that I want, I know that I can achieve something well beyond an incremental improvement. I worked harder and smarter in this round of training and I’ve seen the results in my long workouts and in both race rehearsals. I want more and I’m ready to suffer to get it.
As a result, this plan includes both ninja execution and calculated risks in pursuit of that exceptional outcome.
I have specific goals around execution. I will:
• stay in my box
• ride my numbers
• remain patient and disciplined
• push the suck out far into the run and when the suck does come I will embrace it and turn it into a source of motivation and energy
• be nearly perfect in transition
• not let the conditions of the day dampen my spirit or focus
• be smart on course and make good decisions
• evaluate my situation frequently, asking “what should I be doing, right now, to give myself the best chance of achieving the exceptional outcome?”
Mental Focus
In preparing this plan, I looked at other examples, I looked at past race results and I looked back at my training. I’ve done the work and I know where I want to be when this is all over, but many things are beyond my control. Thus the most important focus for me is to stay in my box.
Race Week
Relax, have fun, be smart and make good choices. I get to spend time with my Phoenix family and friends and I’m going to enjoy that time.
Thursday: Travel day. Arrive, get through check-in, register for next year(?) and get to my in-laws. Build my bike, take a quick test ride and then play with my grandkids!
Friday: Four Keys talk, lunch and get to an athlete briefing if I didn’t go on Thursday. Make smart choices, eat well and don’t splurge yet. Team dinner and then pick up my wife from the airport.
Saturday: Practice swim. Setup transition and then get home and rest. Don’t linger in the village, get in get out and get home. Again, make smart choices.
Race Morning
• Up at 4:00AM and eat according to plan
• Apply sunscreen, glide, etc
• Put on tri suit under casual clothes (remember a jacket and a head lamp)
• Depart by 4:30 AM. Drive to event and park.
• Transition to top off tires, load bike with nutrition, and double check T1 and T2 bags
• Drop special needs bags, if I’m using them.
• Walk to the swim
Swim
• Work my way to the front of the 1:15 group
• Swim start: I’m calm and collected, long easy strokes, look for feet, sight as necessary
• Follow the buoy line, breathing to the left so I can see it
• Look for bubbles to follow since I won’t be able to see feet
• Use the rising sun to sight off of on the way down
• Maintain form and pace; remember that this is a race.
• At the first turn refocus on form and keep pulling
• At the second turn evaluate RPE and adjust as necessary.
• On the way back – form, form, form, form
• Site off the landmark I identified on the pre-race walkthrough (not sure what it is yet)
• On swim exit, let volunteers help me climb the ladder
• Move quickly to a stripper. Leave goggles and cap on, carry wetsuit into transition
T1
• Best in class (3:00!)
• Move with purpose
• Pick up my well-marked transition bag
• Find a clear spot on the grass.
• Helmet on and buckled, arm coolers, bike jersey and socks on
• Suit, goggles and cap in bag. Run thru tent.
• Sunscreen station for any spots that rubbed during the swim
• Grab bike and follow my pre-planned route out of transition
Bike
• Ride my numbers, stay in my box, “eat, drink, pee, repeat”
• Refill at all aid stations: min 30 ounces per hour, more if thirsty or hot
• Eat per plan: solids first then switch to gels
• Ride easy until HR comes down (this is critical for me)
• Once HR is down, work up to 72%+
• Stay aero and relaxed
• At every aid station ask: how do I feel, what do I need right now?
• Don’t fret the conditions, ride my numbers, STAY POSITIVE
• Maintain cadence and IF on the downhill, don’t get lazy or lose focus
• Leave shoes on bike heading into T2
• Garmin – 10 sec AP, current lap NP, last lap NP, current lap time, HR, cadence
T2
• Best in class (My time was 2:04 last year so try to beat that!)
• Don’t change in tent!
• Grab run-bag and stop somewhere outside of tent to put shoes on
• Put helmet, gloves and jersey in bag.
• Grab go-bag and go
• Once on course, put on hat, run belt with number, sunscreen, sunglasses, salt sticks, gels
Run - Target: Negative split
• Miles 1 – 6 @ goal pace while watching HR and RPE
• Miles 7 – 18 Watch HR and adjust as necessary. I expect I will have to work to keep my HR up, so do that work.
• Miles 19 – 26.2 This is where the fun begins. Don’t slow down. Finish with nothing left in the tank.
• Keep cool using sponges, water and ice
• Focus on nutrition – 4-5 ounces GE per mile, 1 gel per 30 minutes and 1 salt per hour
• At every aid station ask: how do I feel, what do I need right now?
• Adjust as necessary
• When it arrives, EMBRACE THE SUCK, turn it into ENERGY.
• Cross the line and smile for your picture!
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Incremental improvement: If I get the day I want, then I want to go near 11:00 and here’s what that might look like:
• Swim: 1:18:00
• T1: 0:04:00
• Bike: 5:50:00
• T2: 0:02:00
• Run: 3:50:00
• Total: 11:04:xx
Extraordinary improvement: If I get the day I want, if I execute like a ninja, if I take calculated risks and if I have the strength of body and mind to carry off those risks, then I want something stunning and here’s what that might look like:
• Swim: 1:15:00
• T1: 0:03:00
• Bike: 5:40:00
• T2: 0:02:00
• Run: 3:40:00
Total: 10:40:xx
Crazy? Maybe. Achievable based on my recent training? Absolutely! I know what it will take to achieve each of these scenarios and I’m ready to take the smart risks and suffer to make this happen.
Comments
"Now, however, I want more. -- if I take calculated risks and if I have the strength of body and mind to carry off those risks "
You have enough experience, you have earned the right to race harder via training and confirmed it with numbers... I like to think in terms of coming to accept being uncomfortable all day , not suffering or pain but very uncomfortable.... It always ends and its never as bad as it seemed at the time... If your truly looking to define your envelope and operate on that edge you must be willing to accept and learn from the outcome whatever it may be! Stay smart, keep thinking, have that constant conversations with yourself keeping things in check , but don't limit yourself by those known numbers , don't settle, we are always capable of more than we think we are!
I hope you don't have the winds we did last year. Those were soooo demoralizing, but you're prepared for the mental game. One thing I noticed last year was the other racers really came off the gas on the downhill part of the Beeline back into town. There's some free speed there that I'm sure you'll capture. I hope they relocate the third bike aid station from last year, the one right after a turn on rough pavement. That thing was a recipe for crashes -- I avoided any hand ups there.
Things may be different with the swim this year since it's not a mass start. I found there was less contact when I swam inside the buoy line (of course, go outside the turn buoys).
I'll be following you on race day on the EN tracker!