DS IM Canada RR2 plan
Hi folks. This is IM#2.IM #1 was the scorching IMCDA in 2015 and did not leave me with any useable data/experience for pacing, only some grit. I have come to really enjoy 70.3 and feeling very confident at pacing that distance, but 140.6 still intimidates.
I am denial about swimming, have been robbed of most of my swim time the past 2 weeks. On the plus I was able to hammer out 1500 meters at 1:34/yd pacing at IM Victoria, which is more or less the fastest I have ever swum.
Last FTP test was 5/24, sitting at 286. I suspect this is still accurate, maybe a click higher now. Here are my long bikes in June far:
78mi in 5:00 @ NP 198, 4446ft TSS 264 - Best long ride to date, but no run afterward
I have not really figured out how to use Best bike split, but given IMC has 6600ft (and bears), shooting from the hip, I am guessing a 6:15-6:30 split. So EN guidance, plus the above, tells me I go for NP 195-200 as 30' @ 180-190, then get to work with AP of 200-210. Thoughts?
As for run, ankle is holding up, for VDOT of 49, calculators are last few long runs are showing a HR of 135 at 8:30/mi pace, were I plant to sit for the first 6 miles, then drop to TRP of 8:05 or so.
Comments
One thing I would look at from your training data is where was your HR on your training rides? It should give you an idea of where it should/could be on race day. That number likely lines up closely to your 135 run HR. I would focus on the HR number and the pace for the first few miles, but I have always found that if I use a pace for the first 6 I have a hard time getting it down from there. I would take a look at that data and add it to your plan.
In my course recon, I went 6:18 at 0.63 IF, riding all but 6 miles of the course (mostly the Alta Lake section). But that was riding on the shoulder, taking the descents really easy due to debris, carrying 6 bottles, no wheel cover or aero suit, etc. Race day should be much faster.
Given the hilly nature of the course I would have power targets for each type of terrain -- flat, small hill, steep hill, downhill, etc. For example, from BBS I have
Flat - 162
Minor hill 1-2% - 181
Medium hill 2-4% - 193
Major hill 4-6% - 205
Extreme hill >6% - 209
Minor descent - 136
That works out to NP around 171, so your targets might be 25W higher.
This -> So EN guidance, plus the above, tells me I go for NP 195-200 as 30' @ 180-190, then get to work with AP of 200-210.
is probably where I would rest in my thinking. more pragmatically, 195 as first 30', 205' for the remainder, and only if I felt really great after I had done most of the climb back to Whistler would I go above the 205. Most important: just ride your EN Gears. AP means little on the actual execution of that bike, because there are a lot of zeros that will accumulate on descents and bring that average to a misleadingly low number.
Oh - and the 195 in the first 30' probably isn't going to happen either because you're doing a good amount of ascending in EN gear 3 or EN gear 4. So, use that number conservatively and hold back, but don't get wigged out if it's higher.
Fun stuff!
Doug - I wrote this for you on the dashboard:
Go East, young man. My wife and I are going to Cle Elum Saturday to ride there (she's prepping for the Courage Classic; I'm just starting IM final 12 weeks.) Weather looks dry on Saturday. An option...https://ridewithgps.com/routes/14960247 x 2, then run on Iron Horse Trail. Water @ turn around.
I did this route several years ago in the fall preparing for Hawaii & Arizona. Leave @ sunrise, ride from 8-2, run from 2-3, home by dinner. There are toilets & water @ both ends of the 54 mile out and back. It;s one long climb (6% max grade, 1100' out, 1900' back) each way, should be good for IM C. Lightly traveled road which parallels I-90 over Whiskey Dick. You could add 1/2 mile @ each end if you really MUST go 112 miles.
What Dave said. In addition:
Good luck!