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DS IMC Pacing Plan

Douglas SutherlandDouglas Sutherland
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Before I start, thanks so much for the team's questions and advice that led to this data. 




Last long run data: 18 miles, 8:15 ave pace, AHR 148 (first 6 @143, final 12 @ 151) 

RR2: 183.5lbs. Full swim, rode 103mi with 6300ft of gain in 6:13:xx, NP 203, IF .705. AHR 128 (last 60' AHR 126), then 6mi run w/ HR cap of 140: 8:34/mi pace AHR 138




Thoughts coming out of RR:

- I was hungry all day. Discussed with Coach P and JW, stole some ideas from Punna, and have re-worked my nutrition plan, which I have practice a little bit this week. Plan to up my dose of carbs at breakfast to 1.2gm/lbs, plan to eat 5 x 200cal Larabars on the bike (one per hour) in addition to 1-2 gels/hour and the gatorade = 350-500 cal per hour, 1-1.5L per hour.

- RPE on the bike was better than expected, and my NP/HR would have been a little higher if not for Saturday afternoon traffic. 

- Pretty certain my FTP is a little higher now since I last tested (May). 

- RPE on the run - between being hungry and my lateral left foot being asleep for the first 1.5 miles, was about expected and doable. I really need to get pumped for this run. After the RR 6 mile run, I felt flat and ready to sleep. Maybe more caffeine late in the ride?




IMC Pacing plan

Transitions: aiming for 6 min total.

Swim: I went 1:18 at IMCDA in 2015. I will try to equal it.

Bike: NP to 206-208 on race day as 195-200 for the first 30 min, 205-210 thereafter.  

Run: I plan to keep the HR cap at 140 for the first 6, and probably will just keep it there as long as possible. If I get to mile 18 and feel fine, will let it drift upward, no higher than 150. Plan to keep it simple.




I am afraid to write down the estimated time all this generates, but if that happens, I will need a rescue pair of undies

Comments

  • tim cronktim cronk
    DS- Question on the Bike Target of 206-208NP when you did NP203 on the RR? I'm not a HR guy but looks like your capping that below your RR so that makes sense. I do like some real food when I ride in the form of a bar but 5 of them sounds like a lot at IM intensity and a Marathon afterwards. Did you eat 5 bars on your RR? Its ok to be hungry after a huge day , we cant replace all the calories 1 for 1 when training or racing... Gotta take in enough calories to keep moving well with no bonk though!
  • thekidduxcthekidduxc
    Looks solid DS. How much higher do you think your FTP is now?
  • Douglas SutherlandDouglas Sutherland
    @Tim: My thinking is that my NP was a touch lower than it should've been due to multiple stops for traffic, crosswalks, etc on the RR. Also, I believe my FTP is higher than it was when I tested last (2 months ago). I felt pretty good on the hilly course, so felt I can safely increase a few ticks.

    As for food. I ate 800 cals at 330am, bar and 1 gel before swim. Stomach was growling 1 hour into the swim, x3 on the bike, and oddly on the run. I had consumed 3 small bars and 10 or so gels (~2400 calories I think). I think the issue is the "sugar drip" concept with gels/liquids does not satisfy. I never 'bonked' but growling stomach was distracting.

    @David: I tested at 286 in May on a trainer. Given how I perform on the Wednesday Z4 intervals and how I felt on the uphills on the RR, I would guess 290-295.
  • tim cronktim cronk
    @DS- 2 thoughts - sometimes those multiple stops for traffic etc can provide enough micro breaks that your AP/NP can end up higher than if you had an uninterrupted 112mile RR with no breaks like you will get on raceday... Most IM courses provide very few places to get those micro breaks... My second thought is FTP is irrelevant on raceday - your proven 5-6hr power of your most recent RR is what matters most on raceday.... I'm not trying to talk you out of your target watts just questioning the thought process and trying to find out if you demonstrated those watts on a similar ride?
  • Al TruscottAl Truscott

    Posted By tim cronk on 17 Jul 2016 12:27 PM


     My second thought is FTP is irrelevant on raceday - your proven 5-6hr power of your most recent RR is what matters most on raceday.

    Agree 100%. Also, re: solids...consider front loading them on the bike, it gets progressively harder to manage anything except liquids as the day goes on. And: I suspect you should count on an average pace no better than 1 minute/mile slower than that long run you did. If you are following your pace on race day, don't do anything except observe it. Use HR and RPE as your metrics just as you are planning.

  • Douglas SutherlandDouglas Sutherland
    Just read a bunch of EN forums on 5 hour power - feel like I am caught up. I was thinking FTP determines %, and we are riding to a %, so best to click it up a notch. Also, I had been assuming multiple stops/microbreaks on a RR would reduce your NP, not increase it (I might still be confused by that), but I am hearing that it would be best to not go with untested territory.

    I went back and reviewed some of my 5 hour rides. 210 crushed me. I never rode a 205-208, next closest was the 203 on RR2, the rest were 200 or less. I also just tinkered with best bike split. Moving the NP up or down 3-4 points does not change measurably the time split. So I will zero in on 203-204 for the race. Thanks a ton.

    Re: nutrition - So... I am hearing an ideal effort is to not start the run full of solids, and that being a touch hungry is ok (not a predictor of future bonk). So, I will plan to carry 5 bars, get through 4 with in the first 4 hours, then switch over to gels. That gives me an extra...security blanket of sorts.

    @Al: Thank you, as always. I have converted my thoughts to HR/RPE. I surprised myself what pace that generated on the RR. I remain unsure of what the final 20 miles holds however. But plan to enjoy every damn mile!
  • thekidduxcthekidduxc

    DS - I cannot stress Tim's and Al's wise words enough. 

    I paid the price for NOT focusing on my 5 hour power in training. I fell in love with my new FTP and just kept working to raise my maximum power at one hour. I figured a rising tide lifts all boats.... well my IM bike leg boat sank in magnificent fashion! I failed in accumulated multiple long rides on the weekends and paid a high price for it. My fun FTP served me very well in some local bike races here in Dubai; but in reality I approached my training plan with my head up my a$$.

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