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Mark S. IMLP race plan

Mark StahlkopfMark Stahlkopf
in Racing Forum 🏎

Looking for any comments suggestions.

This will be my fourth Ironman. I have not been to Lake Placid before so don't know much about the coarse other than what I have read here. I generally like to keep things simple. The less moving parts the better.

No posted time goals for me. If I work to my plan & adjust on the fly as needed the times will work themselves out.


Arrive in Lake Placid sometime Thursday afternoon.




Friday

Team swim

4 keys

Register & admin stuff

Bike recon

Relax

Pack T1-T2 bags




T1 Bag

Helmet – Bell w/shield

Bike Shoes

Chamois Butter

Sun Screen

Towel

UCAN – 1 scoop in flask

If it’s cold or wet:

·         Rain Jacket or vest (???)

·         Packing envelop(bubble wrap kind) (last year at Wis. I stuffed one under my jersey for the first half of the bike)

 

T2 Bag

Running shoes / socks in shoes (apply Vaseline to socks for blisters)

Towel

UCAN – 1scoop in flask

Go bag

In go bag:

·         Number belt w/Number & Ziploc bag for ice.

·         Visor –  hat if it’s hot

·         Sunglasses

·         Wrist band

·         Sunscreen

 

Saturday

 morning short  run

Bike & Bag Drop off

Run course recon

Eat early & Get to bed early




Race Morning

Timing Chip on ankle

HR Monitor strap

Garmin watch

EN Tri Suit

 

Morning Clothes Bag

Body Glide

Wetsuit

Goggles

Ear plugs

Sweat pants

Hat

Shirt

Extra goggles/ear plugs & swim cap

Spare tube (JUST IN CASE)

 

For BIKE:

·         Garmin

·         (2)  Water bottle mixed w Gatorade

·         Cliff bars

 

No BSN

No RSN

 

 

Sunday

3:00 AM wake up – eat

Back to sleep

4:30 wake up

5:00 Head to Transition

Body marking

Set up bike – pump tires (borrow pump)

Pictures with EN group???

Find morning cloths bag drop off

6:00 Drink  (2 scoops UCAN) 1/2 waterbottle.

6:15 swim warm up

6:35 Line up for start

 

Swim

Line up with 1:15 group.

Go out easy, focus on form & relax.

Easy jog to lap 2 - focus

 

T1

Take off top of wetsuit at swim exit – leave on goggles & cap

Find wetsuit strippers

Easy Jog thru transition – get the HR down.

Dump gear on ground, hand swim stuff & bag to volunteer

Drink UCAN

Helmet on

Shoes in hand

Easy jog  to bike – get the HR down.

 

Bike

Go easy on the first few miles out of T1

Target Power (+/- 2 watts)

175 1st hr

183 2nd hr

191 hrs 3-5

186 to finish

210 Max on hills

HR should be 130-135 all day

Nutrition

1 bottle of Gatorade every 45 minutes

1/4 cliff bar every 22.5 minutes. (until hour 5)

(Set timer on Garmin for 22.5 minutes – water bottle should be at ½ or just starting new one – eat a cliff chunk)

 

T2

Dump bag

Socks/shoes on

Helmet / bike shoes in bag

Run with Go bag

Drink UCAN on the move

Apply sunscreen if needed.

 

Run

Miles 0-8 at HR 134-138

Miles 8-23 at 138-142 (138-140 is best)

Miles 23-finish whatever it takes

Go easy on the larger hills where needed – don’t spike the HR

 

Run Nutrition

Run to the last table grab food & drink then walk 10 steps at each aid station.

1 cup Gatorade + water(to thirst) at each aid station switch to Coke in later miles.

Banana (piece) every other aid – early miles, then by feel.

 

High fives all around at the finish.

 

 

 

Comments

  • Gordon CherwoniakGordon Cherwoniak

    Mark,

     A couple things.  Do you have lists for the t1/t2 bags.  If you can get the run recon done earlier than Saturday even better.  Also this will give you some time to see the hills on the return trip particularly in town.  

    I note that you have a cap on bike HR with an slightly lower power after hour 5.  You also cap hills as well.  Note that the last 10-12 miles in to town are rolling but you have a net elevation gain so you will have to watch that cap to keep the power in place for the last hour.  If you've paced the first 5 hours properly this is where you can show great execution and finish strong.

     

  • Coach PatrickCoach Patrick
    X2 what GC said...and we have a master checklist in the wiki here: http://bit.ly/2ab35Ie to help with it.

    Overall good, you hit the big picture race stuff...my tiny points.

    1. I would put bike together and recon the run course on Friday AM (you can ride right through to the end and come up the last 3 miles of the bike course -- just remember the right at the top of Poppa Bear onto Northwoods) for a nice 15 mile spin. Then eat...register...eat...pack bags...eat.

    2. I would do a Thursday PM swim when you get there...the lake will be full! And it will be nice to get centered...plus you can cross it off your list. Pack swim stuff on top.

    3. Saturday is sleep in (you'll need it) and EAT day. No exercise unless something has gone wrong with the plan ^above^.

    4. Don't dump your T1 and T2 bags...pack them in order and use them accordingly. Dump only as a last resort!

    5. Please watch placid webinars; first climbs out are tough but STAY IN YOUR ZONE. With the descent you will STILL be at mile 20 before you ever imagined...don't drink the koolaid of everyone else! image

    See you in LP!

    ~ Coach P
  • Al TruscottAl Truscott

    Mark, I know you are ready for this race, and that you have a singular focus which will serve you well all day. So just a few small comments:

    • Morning bag - I put in a spare tire as well as tube, thinking that if the tube is going flat when I get there @ 0545, I won;t feel safe unless I change the tire as well. Also, I include a 4 & 5 mm allen wrench, cause you never know.
    • Swim - I found the LP swim to be faster than I was used to - smooth lake, but mostly the cables underwater. I started about where you plan to, but I was a pit bull about staying over the cable. The way, I kept my head down the whole way, never really looked up to sight unless I thought I was about to run into someone. I suppose I irritated a few folks who also wanted to sight off the cable, but that wire was MINE!
    • Bike (recon) - Scott has probably already drilled this into you, but doing several descents into Keene and being driven back up will probably shave a couple of minutes off your time on Sunday, due to understanding just what downhills speeds are possible.
    • Run - make sure you understand the final hill into town @ about mile 24.5 ... set yourself up to not let your race end there, cute you still have another mile + to go after you hit the top.That;s where your mental toughness will be sorely needed.
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