Marc's IMCDA Race Plan
Team ... first time to do full IM ... please review and critique ... tried to keep it simple, most plans are good until first contact with implementation ... eager to get some feedback! Thanks!
Marc
Marc Taylor IMCDA Background and Race Plan
Background:
Me – 6’3” Male weighing in at 235 pounds
Expectations – Time < 16:59:59 - I just want to finish the race, this is my first Ironman race, I have done quite a few local mini triathlons and want to cross the line and dedicate energy and effort into the offseason and “race” in 2017 and beyond.
Swim Goal – 1:20
T1 - 0:10
Bike Goal – 7:00
T2 - 0:10
Run Goal – 17:00 - (1:20 + 7:00 + 0:10 + 0:10) = 8:19 or less
Strengths – Mentally tough –entrepreneur … take risks … get something set in my mind … go for it … get it – Laid back – easy for me to live RFN most of the time – Problem Solver – creative in anticipating and fixing problems will serve me well with unknowns during race day Humble – Self Confident – Ask Questions if I don’t know something, so coachable.
Weaknesses – Engineer’s mind … analysis paralysis sometimes - Run fitness – while I have made huge strides in my personal fitness, I am a big guy and will carry 50% more weight around the course than the rest of the field. Executing –during the race since it’s my first. Foot Problems – Morton’s Neuroma in both feet, will have to manage race day and get fixed in OS.
Fears – Crashing on my bike (did that earlier in the year and it sucked)
Swim-start … all the bodies and getting sped up without knowing it
Readiness –
Swim Fitness – I’m there – I have swam 100 miles since 1 January 2016 … Total Immersion technique (not perfected) but swim endurance is there IMO.
Bike Fitness – I’m there – I have ridden 1,000 miles since 1 January 2016 … not the fastest but bike endurance is there IMO. Do have foot pain due to neuroma’s but shoe changes, pedal attachment location, and stroke modification has minimized pain. Management with Motrin on bike is critical.
Run Fitness – when I started this pursuit I could not run ¼ mile without stopping. My heart rate while doing that was > 175 and severe huffing and puffing. Week 18, I ran 9+ miles (run one mile and walk 1 minute) in 2 hours and my heart rate average was 145, higher uphill … lower downhill … resting heart rate has gone from > 100 watching TV to 65 or 70 while sitting and watching a baseball game on TV. Running 26 miles one at a time will be difficult but I’ll give it my best.
Race Week Plan:
8/14/2016 (Sunday) – Leave Wichita / Arrive Denver
8/15/2016 (Monday) – Swim Denver per plan @ 24 Hour Fitness – no wetsuit
Leave Denver/Arrive Missoula
8/16/2016 (Tuesday) – Swim – skip
Bike Missoula per plan – 60 minutes
Run Missoula per plan – 25 minutes
Leave Missoula/Arrive CDA
1500 – Check into hotel Roosevelt Inn
105 East Wallace Avenue
Coeur d’Alene, ID 83814
1515 – unload gear
1600 – Take a quick nap (2 hours)
1800 – walk around town, find registration, transition area, swim start, taking pictures everywhere find market and shop for snacks and needs
1900 – drive bike course up to and including hills, one lap gathering distances/altitude data etc. and taking a video with GoPro on dash.
2030 – eat dinner, salad and protein
2200 – Lights out, sleep until I wake up … probably at 400 (600 CST) to simulate race day
snacks throughout day
8/17/2016 (Wednesday) –
0600 – Wake up, SSS
0700 – Eat big breakfast eggs/toast/potatoes
0800 – Organize gear in room
Go over bike and lube/tune up
1000 – Run on course if possible – 30 minutes visualize start of run off bike, start at transition exit, out 1.5 miles and back … photos along the way.
1200 – Lunch protein powder + protein source + potatoes
1300 – Nap
? Dinner – salad and protein
? sleep until I wake up … probably at 400 (600 CST) to simulate race day
snacks throughout day
8/18/2016 (Thursday) –
0600 – Wake up, SSS
0630 – Eat big breakfast eggs/toast/potatoes
0730 – Bike Course Recon per plan … drive to first big ascent -
Be to 1st big ascent by 0830 to simulate race day, park and ride to top, make descent on other side, return by biking up other side, make descent back to truck … find 2nd ascent park and ride to top, make descent on other side, return by biking up other side, make descent back to truck … fueling like race day …
1000 – Return to hotel … download data … print data and charts
1100 – Go to registration … get in … get out …
1200 – Go to lunch – protein powder + protein source + potatoes / review data
1300 – Nap 2 hours
1500 – Take wetsuit to swim beach, swim in lake 30-45 minutes per plan … on-course if set up … if not find markers for sighting on race day where possible
1630 – return to hotel … download data … print data and charts
1800 – Dinner – salad and protein / review data
1900 – Go to movie … EN team get together … chill out
2200 – Lights out … sleep
snacks throughout day
8/19/2016 (Friday) –
0400 – Wake up and fuel like race day, start and keep hydrating all day
0600 – Swim recon per plan … note environmental conditions … use markers for sighting …
0700 – Bike 30 minutes per plan … start at transition exit … spin it up to dial everything in
0730 – Run 30 minutes per plan, brick … start at transition exit …
0900 – Breakfast
1000 – Return to room … review data from bike and run
1200 – High carbohydrate lunch, start race fueling per plan
1300 – Nap
1500 – Sherpa Arrives, go over layout of city and data from recon …
1600 – Athlete Briefing – VIP Check-in for guests
1830 – Dinner with Sherpa and his wife
2030 – Back to room
charge all SRAM batteries, watch, and other needs
2230 – Lights out
8/20/2016 (Saturday) –
0400 – Wake up and fuel like race day
0630 – Big Breakfast pancakes, eggs, toast, home fries eat until bulging belly
0800 – SSS
0900 – Back to room … pack transition bags, special needs bags, get gear ready
1200 – Load up snack bag and go to check in bike and transition bags, with Sherpa … take photos to review tonight.
1400 – Back to room feet go up and watch some movies, Miracle, Lone Survivor, get mental
game going. Review one thing(s)
1600 – Stretch and meditate
1800 – Feet up … cell phone in hand … call mom, dad, kids,
2000 – Sherpa in room to put tats on go over tomorrow, special needs bags etc.
2100 – Lights out … big day tomorrow
Race Day Plan:
8/21/2016 (Sunday) –
0400 – Wake up … eat 4 applesauce with 2 scoops protein powder
Banana
Gatorade Endurance
0430 – Meet Sherpa at transition to air up tires and get into wet suit
0445 – Swim warm up … 600-800 yards is my range before I “settle in” … treat both goggles
with “foggies” wipe.
0530 – Seed for race day 1:15 group, slightly ahead of where I think I should be eat peanut
butter power bar 1 hour before race … PowerGel 15 minutes before race
Bike in T1 … air pressure checked, Gatorade E in Shiv Fuselage (1L), Gatorade E in Speedfill on aerobars full(1L), two full EN Bottles in X-lab wings (1.5L). Gels and Clifbloks in Shiv Storage. Two tubes and 4 CO2 canisters, tire levers, patch kit, and CO2 valve in X-lab wing pouch or Shiv storage. Mount computer morning of …
Swim Approach – spare goggles in wetsuit, double cap, Roka R1 goggles … choose pair best for sunlight after recon swim. Kick it for 240 strokes reaching and gliding mild kick to get going, breath on the 3’s sighting to my left using markers from recon swim. Find toes and follow … if too crazy move outside and see if I can find a pod and draft … settle in based on feel and stay steady move to buoy line when settled in … hands catch up, glide, rotate, no kick, and chin pressed down for buoyancy alignment … focus on fingers, catch and pull … finish at waist/thigh. Get into a rhythm … stay in my box based on breathing and heart rate. Don’t chase … meditate in water and focus on deep breaths and full exhale to get CO2 out of lungs.
T1 – no rush, strip wetsuit to skin suit, which is under wet suit including calf compression sleeves and arm coolers. Have confidence bike is set up, check air, turn on computer… beanie, helmet, glasses, shoes locked in pedals … jog to mount line, get sunscreen applied along the way … mount up off we go …
Bike Approach – 1st aid station to take on any supplies will be #3, start out with power bars, gels, and fluids to last 1.5 hours or so … food/fuel cadence is as follows:
Start Take on fluids as necessary, if mouth is dry, drink more, but stay on straw continuously 2 Gatorade E per hour. Mouth dry drink more … eat as follows.
0:15 – ½ Powerbar Peanut Butter
0:45 – ½ Powerbar Peanut Butter
1:15 – gel
1:45 – gel
2:15 – gel
2:45 – ½ Powerbar Peanut Butter
3:15 – ½ Powerbar Peanut Butter
3:45 – until finish – 1 gel every 30 minutes
Saltstick Plus cap every hour.
Special needs, spare tube, tire, CO2 … Powerbars ... gels … motivational picture … DZ
T2 – off bike, out of shoes … slow and steady … race belt … tri-glide feet … socks … shoes … RACE SAVER BAG … hat … walk to run start … start running … here we go!
Run Approach – stay slow and steady, monitor heartrate as my “box” … walk most inclines … run declines as fast as my legs will take me …
3 gels first 9 miles … Gatorade E every aid station … ice in race bag in front of tri-suit, sponges to cool
2 bloks every mile after mile 9, monitor hydration based on dry mouth, alternate bloks with caffeine and no caffeine
1 SaltStick Plus cap per hour
Monitor how I feel and go to coke if start getting hazy
Special needs … ClifBloks from training stash, Motrin, socks, headlight … motivational pictures … notes from kids … list of one things … DZ … KT TAPE
THE LINE … don’t slow down … focus on finish and get there as fast as I can
Problem mitigation steps throughout day … courtesy of CoachP’s Problem Thread
1. Tingling fingers eat a banana
2. Bad mood dark thoughts - coke
3. Tummy issues – chicken soup or sodium cap
4. Negative thoughts … positive thoughts … no place else I’d rather be.
5. Thank volunteers no matter what or when … means a lot, I’ve been one
6. Bloated – stop solids
7. Rough swim … stay aggressive
8. Chafing … DZ Nuts … on bike and special needs x2
9. Tight lower back … stand up every 15-20 minutes
10. Blisters … stop and pop … KT Tape in race belt.
11. No veins in arms … too much salt … retaining fluid … skip tablet
12. Stay in the moment, Buddhist … no yesterday … no tomorrow … right NOW
13. Make race decisions night before, wet suit, etc.
14. HONOR TRAINING SELF by FINISHING THE RACE
15. Heart rate goes up on run, walk … walk inclines regardless. Stay in the HR box.
16. No clue what to do … start with coke
17. Coke only is a bust, slow down …
18. Let positive talk mitigate negative talk.
Comments
Marc, I hope you made it to CDA OK and got your race recon in today. Susan and I are planning on swimming first thing in the morning as well so maybe well see you on the beach. I'll be wearing a promotion wetsuit.
I took a look at your plan and I have some suggestions/comments. First off, it's going to be hot on Sunday. Since you're from OK that will play into your strength and conditioning. And it's not going to be humid, so it should feel even better to you. If you execute properly you will have an advantage over a lot of the folks here.
I noticed that you are going to take 2 EN bottles of GE on the bike in addition to the BTA bottle and one other. That's 3.5 liters of fluid or over 7 pounds! Why are you taking the 2 extra bottles? they're going to be giving away free COLD, I'll say it again COLD, bottles on the course. Leave the EN bottles (and the 2+ pounds) behind and grab some at the aid stations. It's a rolling buffet out there and if you slow down and yell out what you want the volunteers will be more than willing to oblige.
I noticed a very detailed nutrition plan for the bike and the run, that's good, but where is the pacing plan? Did you use a power meter or heart rate monitor in training? If so, you should be using one on the bike and run to pace yourself. Since it's going to be hot, I'm planning on dialing back the bike by a few ticks from the beginning.
It looks like the run is weak spot. Are you planning on taking walk breaks? If so, what is the interval? 5 minutes running/1 minute walking? 10/1? I'm planning on walking through every aid station and eating and drinking there, but you may want to take walk breaks more frequently at the beginning. Jeff Galloway said that the most important walk break is in the first mile. The second most important is the second one. Plan it out and adjust as necessary.
You've done the training, just keep moving forward. I'll see you on the course if not before. Good skill. You've got this.
Yes ... I trained with heart rate only but added power during my rebuild. I will be following my HR primarily. The run will be a gut buster. I plan on running between aid stations and walking through them ... Walking when my HR gets higher than 150 and up all hills. Will be slow but will give it my all.
Worried most about those hills but trusting the 4 keys approach to get up them ... The second lap will be hard I know but after Setters turn around #2 I'll know I have it licked or not ... See you tomorrow!
Marc,
I did lake placid at about your weight with some foot issues as well in 2015. There is similar elevation gain over the courses but I'm not sure of the grades on the bike course in CDA. Depending on you w/kg there will most likely be hills that will put your HR higher than you want. Just mitigate the spike it HR and try to maintain as much speed coming in to the hills as you can. Your recon and pre-race rides will be key for this. Get mentally prepared for this and don't let others influence your pace.
Also rest the feet as much as you can even cutting the rides and runs a little shorter if needed. You are just trying to keep your body sharp but no need to push it now.
I'd agree that there is no need for you to take all that liquid on the bike at the start. Also your heat management starts on the run. If it's hot plan to grab a water at the aid stations on the bike for your head. This was very important in getting me through the bike on a hotter day than normal in 2015.
As for the run plan just watch the "run downhill as fast as my legs will take me" this could be dangerous on the quads and a smooth execution plan. Again in the heat in 2015 I walked more at the start to manage this. The challenge on the back end is actually running as the hours mount up. After making the bike cut off a walk run approach will get you to the finish line just ensure that you walk with a purpose when walking and for me I had to make sure I did not overheat or run too hard in the first 20 miles, particularly the first 6. This all comes down to execution based on what the day has dealt and what you have left. Once on the run I did the math and knew I had to maintain around 15' miles which was doable as long as I did not do anything to sabotage this early on in the run.
You mention you are a numbers guy. Don't let being slower or faster on the swim or bike affect your mental game. In all my IM swims I've done around 1h 30; in 2015 I had trouble in the water and took over 1h 50'. My bike was also 8 hours again over my estimate time of 7:15-7:30. This was the first time I left me time goals behind and executed to my fitness on the day as I've blow myself up on the bike trying to get the specific segment goal when the only one that mattered was the <17. </p>
Also with the wave start try to keep track of your start time and try to get a fairly specific number for the whole run portion. I had people in the last few miles telling me, run, run you are so close. Again I knew I had time given my pace and distance left but had I not known I might have pushed it and blown up. Below are my number for 2015 Lake Placed numbers for reference.
Enjoy the race.
Thanks again.
Marc
I was alive and I waited for this
Right here, right now
there is no other place I want to be
Right here, right now
I agree on transitions. I will be smooth and calculated and fast. These long inclines worry me but will walk a lot of the run I'm sure doing mental math to get there by then end. Fingers crossed.
Thanks for the encouragement. It really means a lot to me.
It's almost go time!
Marc