SS IMWI Race Plan - needs your feedback
IMWI 2016 RACE PLAN - 9/11/2016
Age 48, FTP 290, VDOT 44 (@88 degrees), wt 174 w/kg 3.7
7th IM race, 1st IMWI
The Basic Principles
· Race Day is about EXECUTION, not fitness.
· Patience and discipline through and through, every minute/hour.
· Set yourself up for negative splits in each discipline -- Start slower, and steadily build effort.
· Steady Effort Wins the Day.
· NO Racing Until Mile 80 of the bike and Mile 18 of the run.
Weds – 9/7
· Travel to Madison
· Check into house rental, quick unpack
· Grocery Store visit
Thurs – 9/8
· Bike/run brick on the course
· Walk down to IM Village, get registered and pick up transition bags
· IM Expo
· Back to house rental to settle in, start laying out bags and checking all.
· Team Dinner
Fri. – 9/9
· 6:30am breakfast snack
· 7:00am – Swim (Easy effort, just to get comfortable)
· Short Bike/run brick on the course
· Eat larger Breakfast – eggs and pancakes
· Walk route from water to bags to bike to exit.
· IM Expo
· Lunch pasta and chicken. Salted.
· Pack Transition Bags
o Visualize, and practice transitions
Sat – 9/10
· Sleep in!
· 8:00 am Big Carb - Pancake/Waffle breakfast
· Sip Coconut water all day
· Bike and bag check-in 10:00 – 11:30
· 12:00p Good sized early lunch - pasta, chicken, rice. Salted.
· Back to house rental for a nap
· Get bottles/stuff ready for Sunday morning drop off
· Light dinner @ 5:00pm - Bread. Yogurt. Ensure/protein drink.
· Handful of salt tabs
· In Bed by 8:00 pm -- Final review of Race Plan
RACE MORNING (Sun – 8/16):
· 4:00 am wake-up
· Eat Breakfast:
o Banana, oatmeal, sports drink
o Coffee
o Ensure
o Toasted Bagels
o Salt Tabs
· Get Dressed
o EN Kit, +/-arm warmers
o Chamois Cream, body glide, sunscreen
o Timing Chip (L leg), HR strap, and garmin 920
o Dry pull over clothes for staying warm. Throw away sandals
· 5:15 a.m. leave for race.
· Drop off special needs bags
· Head to Transition get body-marking done.
· Bathroom
· Bike check (5:30)
o 2 bottles of GE on the bike
o pump tires - ~105 PSI
o bento box check, with tire tool and tube under seat check
o Chain lubed, gearing double check, big ring, mid gear
o Garmin 810 mounted and turned on, synced with PT pedlas and HR, Auto off disabled
o Helmet / Shoes on the bike
· Swim Setup.
· 6:00a get wet suit on (Garmin 910 left arm set to OWS).
· Head toward swim start.
· Do a gel with water about 15 mins out - keep sipping coconut water.
The Swim
· Just Keep Swimming
· Strong, smooth, relaxed stroke
· Mechanics:
· Only go as fast as form allows. If form fails, slow down.
· Swim inside buoys except turns
· Draft on hips or feet - Put someone on my left - let that person navigate.
· "Race in my box"
· Hold ground when there is contact.
· Nutrition:
· 1 Powergel 20 min. Before
· 1 bottle sports drink before
· Goal time: 1:16 – 1:19
T1:
· Slow is smooth, smooth is fast
o Out and jog while unzipping wet suit
o Use strippers to extract wet suit, then go find bike bag
o Run through the tent to the other side and out
o Hand off wetsuit to volunteer and ask to place in bag
o bike bag- HELMET ON AND BUCKLED BEFORE ANYTHING ELSE
o carry shoes while jogging to bike.
o Pull bike off rack - jog to start
o Shoes on at start line
o Start Garmin
· Goal time: <5 min.</span>
Bike
· “SHOULD” vs could
· "STAY AERO"
· "Steady watts”
· “Set up a good run”
· Mechanics:
o First 10 miles - admin. JRA, eat banana, hydrate get HR down
o Be safe, pay attention
o Pay attention to rollers, ups and down driving steady watts as best possible while aero
o 4 x ½ powerbar, in bento
o 6 GU’s in back pocket
o 2 bottles of perform / hour (bonus for drinking additional bottle of water each half hour.)
o Timer set to go off every 15 minutes
o No solids after 2.5 hours on the bike. Only liquid calories thereafter
o Salt tab(s) every hour
o Goal is to pee min of twice before 80 miles
o Target: ~400+ cal/hour (2300 total)
· Target goal 205-208w NP for day (.71 IF).
· VI <1.04</span>
· IF .69 - .71
· TSS < 290
· Flats: Real time power at 200-210
· HR 125-135
o HR in 120s, building to mid to upper 130s by end.
· Smooth, steady cadence 80 - 85
· 185 first 10 miles. Then build goal target by 5 watts per 5 miles to 205
o 190, 195, 200, 204 at mile 30, 35 then get ready for Barlow
· Barlow – 8-9 minutes, low cadence, max 265 watts, steady, pay attention, watch for others, bottles, walkers, etc. upon cresting, push the steady watts over the top and down the next hill
· Miles 45 – 80 goal watts 204
· Mile 80 – 110 stay focused, look at TSS/IF, remember, It is a RACE.
· Ride super aero as long as possible whenever possible
· Keep box expanded, constantly review systems check
· Pee by mile 45 and mile 80
· Stretch as needed
T2 steps
· Stop Garmin 810, flying dismount, hand off to volunteer.
· Risk Management and Contingencies
· Goal time: Irrelevant (expect around 5:40 – 5:45
· “Slow is smooth, smooth is fast”
· Mechanics:
o Flying dismount, shoes attached.
o Hand off bike
o Take off Helmet on the move.
o Find bag, head to tent.
o Bag down & Open.
o Shoes (on top), single rolled sock in each.
o Start walking out with Mega Ziploc Bag.
Everything is in a ziplock bag (hat, sunglasses, nutrition, tylenol) and do all admin stuff in run/walk out of T2 — toss on shoes, grab “go” bag, and get it done while running.
o Hat/Visor on head.
o Sunglasses on.
o Turn on 920 to run and start
· Goal Time: <4 min</span>
RUN
· Obey HR early
o Keep low on hills
· Mechanics:
o Commit to starting out SLOW 10:00’s for 6 mi.(HR <135, preferably 130 bpm)</span>
o Followed by settling into Z1 9:30’s +/- 30 step walk break
o HR <140 (will drift up to 150 later miles)</span>
o Run all tangents, shortest route
o Go to end of each aid station for drinks, walk 30 steps and resume running immediately
o Stay connected; work on relaxed breathing, focus on exhale.
o Pee while running if possible
· Run // Lap One -- Diesel Engine Strong
o Keep HR as low as possible over hills for first 3 miles.
o HR target is 135-140 on Lap One.
o Run smart: take tangents, follow shortest paths anywhere
o Speed is Not Slowing Down - Easy early miles in control, final miles with mind/heart.
· Run // Lap Two -- Empty the Tank
o HR target is 145-155 on Lap 2.
o Mile 18 move from "reserved, internal focus" to "gutsy, external focus."
o Try to get pace to STRONG and get in the ZONE.
o Keep turnover, keep form, NO WALKING.
o Switch to coke at stations
o 8 miles to go, every step is towards finish.
§ Take them 1 mile at a time. ABP
o 3 miles to go empty tank push HR to 150+……caffeine!
· Aid Station Process:
o Sponge for face; squeeze over head.
o Ice in hands.
o Stop at GE person for drink/walk.
§ If eating gel / salt do it now.
§ Grab 2 gels every time: always have an 'emergency' gel pack in pocket.
o Back to running ASAP.
· Run Troubleshoot:
o Take the HR out conservative the first 3 miles of the run, navigating the “deadly pocket”.
o If you get tingling fingers on the run, replace a gel with a banana and pop a salt stick.
· Run Nutrition:
o Gel and salt tabs, starting at mile 4, 8, 12, 16, 19 or as long as can stomach.
§ Then coke
o GE and H2O at each aid station
o Goal 200 cal/hr = 800 cal
o Walk 30 steps through each aid station til mile 18.
§ Reassess if can start skipping stations
o Feel good? Eat! Target is 3-4 gels in first half, then last Caf Gel by Mile 18.
· Goal Time: <4:10</span>
Transition Bags:
· Dry Clothes:
· Clothes worn on race morning
· hat
· throw away flip flops
· T1 –bike bag:
· <span style="padding: 0in; border: 1pt win
Comments
So psyched to follow your success on the Madison course. One of the first ENers I met in person, you remain one of my favorites and am proud to call you a friend. Moo is a tricky course and favors the tough. It of course annihilated me, but you'll excel because you are a stubborn know-no-pain SOB. Weather forecast changes daily, so it could be 40 or 95. Most likely - 70, but be prepared The swim is tougher/slower than it should be, the transitions are enormous, the bike is pesky-mean and just grinds everyone down, and the run is straightforward - except that nearly everyone starts it completely shelled. First loop on the bike is everything. Period. Be smart, patient, but have no fear. You have the strength and fitness to tackle this thing. Take no crap from it. Rest, refine and go kill it.
MR
Few things (not pretending to be a vet, but few things jumped to my eyes):
1) different watch for the swim or its a typo ?
2) Dont forget to recharge all your rechargable stuff before race day or check in (di2?, watch, 810)
3) plan ahead if rain
4) You don't use BSN bags and put inside a tub and co2 in case you used one during first lap ?
5) Did you think on how to react in case you loose your bottles ?
6) Dont know if thats the case for you, but peeing on the run had caused me alot of burns when doing it at 70.3MT. At IMMT, when peeing while running I immediatly rinced the area with water and had no burns caused by the pee.
7) Sunscreen if really sunny to avoid heat stroke ?
Good luck my friend, I wish you have the time of your life!
1) Swim feels long, especially that long leg (uh duh). Buoys change color when you are halfway through. Seeing that change was huge for me!
2) T1 is VERY long. You'll get your wetsuit stripped pretty much as soon as you are out, but then you have to go up the helix, into the changing room at monona terrace (inside, not a tent) and then all the way to another zipcode to get your bike.
3) I love the IMWI run course because it is always changing- perfect for mental game as you can easily see it in sections. Depending on your strength running hills, I'd consider walking at least part of Observatory Hill. Its really the only challenging part of the run course and I just don't see it worth spiking the HR for unless you are having the race of your life.
You have put in some solid training- you are going to kill it and love the process!
T1 Pro Tip: Walk briskly after wet suit removal, then JOG on the INSIDE of the helix - you'll be amazed how many people are going on the outside of the curve, taking twice as many steps as you.
Run: Maintain focus and cadence on observatory hill with shorter strides. Don't burn matches on the overpass. Ignore the hoopla in the stadium, just keep running at a steady pace.
I see a couple comments about the swim…In my opinion the WI swim is great. Lots of room out there and not much contact. 10X better than LP and just as fast in my experience. You will like it and do well. Don’t forget to yell “MOO” at the first turn.
In T1 it says you’re going to put on your helmet, grab your shoes and run to the bike. In your pre-race “bike check” it says the shoes and helmet will be on the bike. No recommendation here, just know which approach you’re going to take.
I’m sure you know but it’s worth repeating, the sketchiest part of the ride IMO, is the first mile after the helix while you’re on that path. Use a little extra caution here.
For bike nutrition it says 2 bottles of perform/hour (bonus for additional bottle of water each half hour.) Would you really drink 4 bottles of fluid in 1 hour? Just asking. That’s a lot!
I saw a lot of that bike work you did this year. What I didn’t see was anyone else who suffered like that! With your engine and that rocket you’re riding, you are well prepared for this bike course. Follow your game plan here, be patient and I promise, you will have a lot of fun that last 30-40 miles as you start slaying people!
Get it done on the run. The crowd support on this run course is amazing. Take that in especially during the 2nd half, use that energy and bring it home.
I don’t know how it’s possible but I swear each successive IM you train for, you put in even more work and you’re even more driven than the previous race. It’s been awesome to see you train for this and provide the tremendous amount of support to this team that you do. Looking forward to watching the show, I know you will dominate!
Hi Shaughn!
I don't presume to give advice to a seasoned veteran but a couple of things jumped out at me:
0) remember to turn off wifi, bluetooth and the backlight on your 920 if you are worried about battery life. Also, clearing the history on the watch and switching off GLONASS also improves battery life , apparently.
1) coconut water the day before the race - have you done this before? coconut water can be a laxative for some people. Might be best to stick to perform.
2) bike shoes on at mount line- will there be someone there to hold your bike while you do this? Is it too far to run in your bike shoes if you put them on while your bike is racked? Putting them on at the rack also gives you an opportunity to turn on your bike computer and let it acquire GPS while you are putting your shoes on.
3) Make sure you remember to check your average HR on your bike computer 10-20 minutes before the end of the bike, if you plan on pacing your run off it. I forgot at IMMT and was desperately grabbing at the computer after i dismounted, as the volunteer was taking my bike away.
4) you are eating a lot of gels on the run- but I assume you have practiced this? 1 gel/hour is usually plenty, on top of all that gatorade. Try not to take the whole gel in one big gulp, but over several swallows with some liquid, allowing it to mix in your mouth.
5) Salt stick: 1 salt stick every half hour works for me. If your stomach starts acting up take a salt stick right away. Also once you switch to coke and water ( and don't wait until 18 miles if you are starting to feel low before that) you may want to increase the salt to make up for the lack of electrolytes.
Its been inspiring to follow your lead on strava- I know you will have a great race!
SS,
Great plan and great feedback from everyone! I think all those 2 X 20+'s on the bike and steamy hot and humid runs are going to pay off! Your fitness is definitely at a very high level, but your mental toughness is the most I have ever seen. Stick to your plan, and follow all of the wise advice you give us, and you are going to have a great day!
Good Luck IM!
How can one go wrong getting veteran, quality feedback like the observations below? Always an honor to wear the EN jersey in any venue......
Mike - needed to read your message. Just helps me focus on some key points and makes me stronger. Thank you.
FP - I did train hard this year chasing you at every corner bro. I'll swim with my 920XT, bike using the 810 and run again using the 920XT. I'll detail that and my BSN in the next draft. If I loose my bottles I can normally make it 10 miles to the next aid station without issue.......If I have to pee on the run, it will be a miracle and much welcomed.....a problem I would prefer to have.
David R. - good observation - I'll add 5:45 for the bike time which is what the IF is tied to.
Rachel H. / Al T.- Did not realize the buoys change color at half way point - very cool......gonna have to re think T1 based on feedback from you and Al T.......I'll be slowly jogging up that hill until my HR cap kicks in then, if needed, implementing my speed walking strategy........Thank you both for your comments.
DJ - I have to go back and update the T1 comments to reflect the bike and shoes on the bike as well as 1 extra bottle of water every hour vs. half hour......my goal this year is to run better off the bike, DJ style.....
Thank you for reading and sending over some that DJ dust....much needed!
Clark, I need go no further than look at your past IM run performances for a textbook run executed on the IM field....it weighs heavy on my mind. Thanks for the support.
Brad, thank you, I have added the BIB to the T2 schedule. I have a very high bar to reach following your thrown down at IMMT under those conditions bro!
Satish - good thoughts on the 920 - will definitely clear the history and add that to my prep list. Love coconut water. I'll take a look at T1 and see how the logistics will allow for putting them on at the rack. Honestly run nutrition will be more focused on 1 Clif Blok shot every two miles beginning around mile 8.....updating plan now.....great comments!
Scott/Brian - been great training with guys virtually and very motivating for me. Really appreciate the support friends!
SS
~ Coach P
1. Swim....will get tight on the turns so just prepare for it. And yes....people do really MOO around the buoys so just join in...or get head down and around as fast as possible to speed past.
2. Run up the helix is long....but is the most exciting transition you will EVER have. Stay to the inside and watch heart rate....super easy to be booking it without knowing as you are looking at all the crowds.
3. Weather...variable. You have trained a lot in the heat so know that....when you travel make sure you bring clothes for everything...cold and hot and wet. You can decide on race day what you really need but you don't have to worry about shopping around for it.
4. Ride course favors a smart racer...as you have probably seen. Just keep thinking flatten the hills and you will nail it. Watch cross winds on open plains on race day depending on conditions. It's easily manageable however one that could take you by surprise if you are not prepared. Good thing is if you have a headwind at a particular point in time...it will soon change as you are constantly changing on course.
5. Run...observatory hill is really the only tough-ish bit. Enjoy the crowds overall...they are the most amazing you will see.
Enjoy the day...you are well trained and more than prepared for this. I would honestly love to join you as it's my favorite place....but will be doing so virtually from here.
Look forward to the race report after.
Good luck!
Seriously good feedback. Thank you guys. I have been practicing my MOO call.
Looks like I might need to adjust my T1 time to ~7:00 and I will jog up the Helix on the inside.
Coach P - I think I need to get that HR down to ~120 before I start to work any on the bike....thanks for making me commit to that.....
Watching the TSB daily and noting how I feel each day during this taper cycle.....
KMF all!
Good luck!
Just very kind and lots of CLASS here.
Taking all of the fine leadership on display here and fueling my motivation to stay patient and discipline on race day.
Tim, your comments and encouragement always goes deep and much needed.
Rich, grateful you are my friend and training/racing partner for this race. Thank you.
Its, Friday morning of race week.........
Have a great race and I'll be cheering for you.