Tom's IM Texas race plan
IM Texas race plan
Stats:
12th Ironman
4th IMTX
FTP 275 (lasted tested at end of NOS, confirmed by modeled ftp on WKO4+ at 277)
weight 153 lbs, 69.5 kg
watts/kg 3.95
5 hour power 204 (.74 IF)
vdot 47
CTL 2 weeks before race 156
Training/build: By far this has been my biggest, hardest build ever. I usually put in 20+ hours per week and pushed paces. Pounds melted away and I struggled to keep from looking like I should be an extra on a concentration camp movie. Focused more on my diet as well this time with the help of my wife. Also, tried in the last few weeks to heat train by letting the pain cave room temp and humidity rise during workouts and sitting in a sauna 2-3 times per week.
swim: Averaged 11,000 yards per week focusing on stroke rate and catch mostly.
bike: Since mid March I have completed eight 100+ mile rides and several more in the 80 mile range. My focus has been on building my 5 hour power and so many of those rides I pushed hard to see how I would feel and how my brick runs felt. Tested race day nutrition on almost all those rides.
run: As of this writing I have run 91 days in a row. This has been mostly according to the training plan but when a run was not scheduled I usually ran a 5K at Z1. Since mid February I have put in weekly mileage totals ranging from 40-52 so I feel my run durability is at an all time high. In addition, a lot of those miles were at TRP or faster.
Equipment: Bike is Trek speed concept, flo 90/60 25mm, conti 4000s II, powertap P1 pedals.
Race morning: Awake by 3:30. Eat about 800 calories as apple sauce, cereal, juice. Sunscreen/trislide everywhere. Leave apartment by 4:15 with garmins, swimskin, wetsuit, perform bottles.
Be in transition as soon as it opens. Work off my checklist. Fill torpedo, turn on garmin, calibrate and leave on, inflate tires to 95-100, place garmin 620 in T2 bag and double check on bags to make sure they are where I left them! Head to swim by 5:30 at the latest.
At swim park, last minute bathroom duties, swimskin on, seed myself in the 1:05-1:10 range. Gel right before swim.
Swim: goal 1:12 (non wetsuit)
Start with good form and maintain throughout. Find drafts and stay with them as best I can in the murky water. Swim comfortably hard while maintaining form.
T1: Swimskin unzipped halfway. Run to bags, pull out helmet and put on as I run to tent. Empty bag, remove swmskin and spray trislide to critical areas. Have volunteer repack back get out of there. Starbucks gift card in bag for volunteer.
Bike: (goal 4:45 for 94 miles) Shoes if allowed will be on bike. Once riding, confirm Garmin receiving power and heart rate data. Main screen will have 3s power, NP power, lap NP power and heart rate. Auto lap set for every 3 miles. Goal will be to aim for 190 watts for first 20' then bump to 195. At about 40 miles make a decision to bump to 200 or stay at 195 depending on HR and fluid status. Maintain speed through corners as best as possible without spiking watts as exiting. Stay aero! Nutrition will be 40 oz per hour (perform in torpedo and one bottle behind seat then switch to on course gatorade). One powergel every 30' for first 3 hours then every 45'. At each aid station, point to the volunteer I want to grab my gatorade/water yelling what I want. Water will be used to cool body and wash down gels.
T2: (goal under 4'). Feet out of shoes before transition. Run to bags calling out number. Helmet off as entering tent, find volunteer, empty bag but don't let volunteer touch go bag. Socks,shoes and out the tent. Ask volunteer to pack bag and that the Starbucks gift card is for him. Sunscreen as I run past the volunteers (unless my volunteer had a chance to spray me down while I was putting on my socks).
Run: (goal 4:00) As I start the run, pull out Garmin 620 and start. Race belt, hat, and arm coolers on as I start the run saving the ziplock for ice Settle into my easy pace as determined by my HR over last hour of bike knowing that in my race rehearsal runs it should be under 130 (done in the heat and humidity of the pain cave). At mile 6 settle into my goal pace letting HR drift up slightly, 135 max. Don't let the line come to me by going to fast too early. Break the run into small sections mentally that are smaller than each loop (eg around the lake, up one side of canal, down other side of canal). Starting the third loop assess how I'm doing. Only a little more than 8 miles to go at that point which is about 75' if I'm able to maintain my pace. That's all the really bad suffering I need to survive. Don't let HR fall off. Reassess at mile 20 and again at 23. At 23 permission to bump pace/effort up to the finish. Don't disappoint my training self. Nutrition will be gatorade 6-8oz at each aid station. Powergel every three miles until 21 washed down with water at each aid station. Coke every third aid station starting at about the half way point or earlier if I feel I need an energy boost. If starting coke early, then supplement with salt early. Push to the finish line but still high five people along the way. My 4 hour goal is simply a goal that I put out there to help motivate me. Heat and humidity may affect that goal and if it does don't let it affect me. Just keep moving and do everything in my ability to not slow down!
Stats:
12th Ironman
4th IMTX
FTP 275 (lasted tested at end of NOS, confirmed by modeled ftp on WKO4+ at 277)
weight 153 lbs, 69.5 kg
watts/kg 3.95
5 hour power 204 (.74 IF)
vdot 47
CTL 2 weeks before race 156
Training/build: By far this has been my biggest, hardest build ever. I usually put in 20+ hours per week and pushed paces. Pounds melted away and I struggled to keep from looking like I should be an extra on a concentration camp movie. Focused more on my diet as well this time with the help of my wife. Also, tried in the last few weeks to heat train by letting the pain cave room temp and humidity rise during workouts and sitting in a sauna 2-3 times per week.
swim: Averaged 11,000 yards per week focusing on stroke rate and catch mostly.
bike: Since mid March I have completed eight 100+ mile rides and several more in the 80 mile range. My focus has been on building my 5 hour power and so many of those rides I pushed hard to see how I would feel and how my brick runs felt. Tested race day nutrition on almost all those rides.
run: As of this writing I have run 91 days in a row. This has been mostly according to the training plan but when a run was not scheduled I usually ran a 5K at Z1. Since mid February I have put in weekly mileage totals ranging from 40-52 so I feel my run durability is at an all time high. In addition, a lot of those miles were at TRP or faster.
Equipment: Bike is Trek speed concept, flo 90/60 25mm, conti 4000s II, powertap P1 pedals.
Race morning: Awake by 3:30. Eat about 800 calories as apple sauce, cereal, juice. Sunscreen/trislide everywhere. Leave apartment by 4:15 with garmins, swimskin, wetsuit, perform bottles.
Be in transition as soon as it opens. Work off my checklist. Fill torpedo, turn on garmin, calibrate and leave on, inflate tires to 95-100, place garmin 620 in T2 bag and double check on bags to make sure they are where I left them! Head to swim by 5:30 at the latest.
At swim park, last minute bathroom duties, swimskin on, seed myself in the 1:05-1:10 range. Gel right before swim.
Swim: goal 1:12 (non wetsuit)
Start with good form and maintain throughout. Find drafts and stay with them as best I can in the murky water. Swim comfortably hard while maintaining form.
T1: Swimskin unzipped halfway. Run to bags, pull out helmet and put on as I run to tent. Empty bag, remove swmskin and spray trislide to critical areas. Have volunteer repack back get out of there. Starbucks gift card in bag for volunteer.
Bike: (goal 4:45 for 94 miles) Shoes if allowed will be on bike. Once riding, confirm Garmin receiving power and heart rate data. Main screen will have 3s power, NP power, lap NP power and heart rate. Auto lap set for every 3 miles. Goal will be to aim for 190 watts for first 20' then bump to 195. At about 40 miles make a decision to bump to 200 or stay at 195 depending on HR and fluid status. Maintain speed through corners as best as possible without spiking watts as exiting. Stay aero! Nutrition will be 40 oz per hour (perform in torpedo and one bottle behind seat then switch to on course gatorade). One powergel every 30' for first 3 hours then every 45'. At each aid station, point to the volunteer I want to grab my gatorade/water yelling what I want. Water will be used to cool body and wash down gels.
T2: (goal under 4'). Feet out of shoes before transition. Run to bags calling out number. Helmet off as entering tent, find volunteer, empty bag but don't let volunteer touch go bag. Socks,shoes and out the tent. Ask volunteer to pack bag and that the Starbucks gift card is for him. Sunscreen as I run past the volunteers (unless my volunteer had a chance to spray me down while I was putting on my socks).
Run: (goal 4:00) As I start the run, pull out Garmin 620 and start. Race belt, hat, and arm coolers on as I start the run saving the ziplock for ice Settle into my easy pace as determined by my HR over last hour of bike knowing that in my race rehearsal runs it should be under 130 (done in the heat and humidity of the pain cave). At mile 6 settle into my goal pace letting HR drift up slightly, 135 max. Don't let the line come to me by going to fast too early. Break the run into small sections mentally that are smaller than each loop (eg around the lake, up one side of canal, down other side of canal). Starting the third loop assess how I'm doing. Only a little more than 8 miles to go at that point which is about 75' if I'm able to maintain my pace. That's all the really bad suffering I need to survive. Don't let HR fall off. Reassess at mile 20 and again at 23. At 23 permission to bump pace/effort up to the finish. Don't disappoint my training self. Nutrition will be gatorade 6-8oz at each aid station. Powergel every three miles until 21 washed down with water at each aid station. Coke every third aid station starting at about the half way point or earlier if I feel I need an energy boost. If starting coke early, then supplement with salt early. Push to the finish line but still high five people along the way. My 4 hour goal is simply a goal that I put out there to help motivate me. Heat and humidity may affect that goal and if it does don't let it affect me. Just keep moving and do everything in my ability to not slow down!
0
Comments
Tom, your training has been terrific and plan looks great. Good racing is next.
Hey Tom,
Man, you have worked your tail off and are super-prepared. Can't wait to watch all this unfold. You were right there in the mix with your AG when we raced this thing two years ago, and your extra focus and effort may very well launch you up to the top this time. Of course, racing one of these things, especially over the last 8-10 miles, brings some new dynamics into play that aren't always there with a finish-focused mindset. Be prepared to go really dark and mean on that last run lap.
Your bike goal seems way low. We're very close in weight and watts, and I would go way faster than 19mph at 200+ watts. In fact, it would be in excess of 22mph. And you're on a super-bike. Unless you have a difficult time getting/holding aero, throw out that 4:45 and just ride your plan. Nail your nutrition, hydration and heat management and ride your watts.
The first 6 miles of the run are the make-or-break miles. Trust your HRM and obey it, even though you may have to seemingly jog just to keep it low. If you blow it here, you won't have any response on the last lap when it's time to race. And racing is what you're here to do. But you're too smart and too experienced to blow it. Rest, get in race mode and go tear it up.
MR
"12 IM, 4th IMTX" WOW! What a way to start a race plan!
156 CTL!
What can you tell a man that he doesn't already know with those stats?
All I want to say is that I can't wait to follow you on race day! We have all been inspired and motivated following your training this cycle.
KMF IM!
have a great one.
kinda bummed not to be doing my fourth texas with you folks.
as mentioned, consider "going dark" the last third/quarter of the run. embrace the pain.