Dinhofer IMWI Plan

scott dinhofer

This is my 7th IM start, first time in WI, this is a whole new rodeo to me.

Executing this race mostly on fitness hangover from IMLP - 7 weeks prior and LVMTB100 4 weeks prior)

 

Bike:

Cervelo P5, New Conti TT Tires,   

Zipp Super 9 Disc rear(borrowed), 808 Front(new acquisition) (both wheels used in RR ride) Both wheels have newly installed Latex tubes, need to be pumped & test ridden

Mid compact Q rings 52/36 front 12/28 cassette. 

Btb Xlab torpedo(need to tape bottle to cage given launch on RR ride)

1 cage behind seat. 

Garmin 520

Stats:

Height 5’8

Weight (153 or less) please don’t snicker…

FTP – 261 – ok, you’ve done the math & are laughing, please keep it to yourself 

Vdot – 47 - ok stop ROFL at me, please 

 

Thursday

Fly to Madison

Go straight to Team dinner? Or drop of bags @ hotel? (audible call based on arrival time)

 

Friday

7:30 am – Team Swim

9AM – Registration

9:30am – pickup bike & wheel bag

10:30am 4Keys – GO as you don’t know the course & Rich does!

 

INSPECT & CLEAN BIKE  - Check flat tire kit, tubes, tools, etc – short test ride with fully pumped tires

Lay out race bags per below

1PM? Course recon with Teri & Steph (pick up rental car)

Configure multi-sport screens on 910XT

Supermarket for items in room

BUY HIGH CALORIE EARLY AM SHAKE, gatorade & bananas FOR SUNDAY

BIG lunch at GOTHAM BAGELS (HS friend owns it!)

Friday – Dinner? Where?

 

Saturday

Big Breakfast – pancakes, etc (W SS, Ed C, Teri, Steph, etc)

Medium high carb lunch

Drop of bike & bags on way to lunch or right after

Dinner – Jamba Juice

Saturday Night - CHARGE WATCH & 520

         Configure 520 for no autopause or shutdown

 

Race day & Bags

Wear on Race day

Sunscreen

Body Glide

Band aids for nipples

Chamois Butter  

Timing Chip on Ankle

HR Monitor Strap

Garmin Watch

EN Tri Suit

Sweat pants

LS Tech T (bring it for after race if not needed in AM)

EN jacket or Heavier – if needed or if post race weather calls for it)

Hat (Ragnar) (depending on forecast)

Headlamp

Morning Clothes Bag

Crack pipe for inflating disc

Sticker for covering disc valve opening

phone

Body Glide

Wetsuit

Goggles

For BIKE

     premount Bike Shoes

     Garmin 520

     Bottle of Gatorade to FILL pre mounted & taped BTB bottle

     Makeshift arm warmers on aerobars

 

T1 Bag

Helmet – Giro Aero

thin Sox in case of cold weather

Sunglasses – red (in shoes)

Rain Jacket (if expected) throw away type

LS North face shirt if temps deem it

Work gloves (gardening gloves) if forecast calls for it

T2 Bag

Running shoes – Hoka  Biondi Blue

GO BAG (ziplock) number belt, chamois butter packets, Race Saver bag

HAT if humid/ hot & will need to put ice in it for Run

Sox – Blue Running, rolled up in shoes

BSN Bag

2 Spare Tubes

2 Spare CO2 Cartridges

 

RSN Bag

Empty - nothing 

 

Sunday – 2:30 AM wake up – high calorie shake

Back to sleep

4:30AM wake up, coffee to get me going & bodily functions in gear

eat banana start drinking gatorade

Apply body glide, nipple band aids, Chamois butter, sunscreen

Head to Transition (leave hotel no later than 5am?)

Body marking

Put 520 on bike & fill torpedo bottle

Borrow a pump, pump tires to 95 psi place sticker over valve opening on disc

team photo

chill w music until need to turn in morning clothes bag

Swim - Goal Time – 1:09 – 1:12 (expecting slower than Lake Placid due to the lack of the “mirror lake effect”

Line up at front of 1:10 - 1:15 group

stay FOCUSED on technique, I KNOW from practice, that slow IS smooth and Smooth IS fast

T1 –

Take off top of wetsuit as exiting swim – leave on goggles & cap until wetsuit top is off

Find strippers, point at them, get it done

RUN after wetsuit is off

Dump gear on ground, hand swim stuff & T1bag to volunteer

Helmet on

sunglasses on

Other clothes as needed

If using arm warmers, put on after getting on road out of transition after clearing helix & any other admin navigation

Walk to bike with Shoes in hand?? Or premount on bike?

Bike - Goal time – 5:40

FTP – 261

.72IF=188  - HILL MAX=205 you KNOW how to ride Barlow!

 controlled power when out of saddle

LAP button on garmin every 15 minutes (time alert is set) or reset at the bottom of major descent.

Nutrition

1 bottle of Gatorade every 45 minutes (6.5-7 for bike) (get ahead of plan and down first bottle quickly as per LP Bike)

1 mini cliff bar or 1/3 banana (that's the size they are usually cut to) every hour

or 1 Gu every hour

Time goal based on BBS prediction per LP time &

LEAVE SHOES ON BIKE for T2?? Do w ride or run up the helix? Will having shoes on help?

 

T2

Dump run stuff on ground

Helmet, clothes, any bike stuff in bag (get a volunteer to do this)

Sox on

Shoes on

NO sunglasses

hat, number belt, anything else, in go bag

Hand bag with contents to volunteer

Put on race belt after departing

 

Run – Goal Time – 3:50 (8:47 Pace) work the math to keep mind busy… and sharp… keep track of cumulative gain/ loss – EVERY mile, pace is a goal, run will be guided by HR which will vary with temp/humidity conditions

First six miles at 9:15 -  comfortable pace working up to 134-136 HR

Run at up to 142 as needed for hills

Expect HR to grow to 142-145 in the second half of run

 

Walk aid stations enough to get liquids down & drink, eat on the run, save walking longer in Aid Stations for later miles

Mentally push to NOT walk between ANY aid stations, remember a slow slow run is faster than a fast walk, that said, walk to get HR below 143 as needed on hills (this is not placid, so push where possible!)

 

Hourly Run Nutrition

4oz Gatorade at each aid station

Mix up solid food – mini clif bars, 1/3 banana, taking a solid at every 3rd – 4th aid station

Get cliff bloks as soon as found at aid station, 1 blok per mile..

Finish strong & smile 

robin sarner

looks fine.   you have done this enough to know what you are doing.

MAYBE consider this.     you have 188 np bike goal.   this is about 2.7 watts/kg.        MAYBE swing for the fence a bit.     198 NP bike goal gives 2.85 watts/kg.  closer to the 3.0 magic spot.        bang the bike nutrition and hydration and have a go.        maybe practice pushing the limits for the KQ that will come.

Todd Glass

Scott

Great write up, working on finishing mne tonight.  We ride both up and down the helix.  The only run up is after the swim.  I like the idea of controlled Watts on Barlow.  Not sure if I can

Ed Eovino

Nice plan Scott... Like Robin said... You know how to race... Just need to execute like you know how!

JeremyBehler

Good plan.  As others have stated you have the fitness and know how to race....now just execute.

My adds:

-On the swim, line up on the far left of the ski ramp.   

-Jog, DON"T RUN, up the helix.  You'l have spectators lines up yelling and the adrenaline will be pumping

- I think your bike goal is VERY conservative.   I think you'll be closer to 5:30.  I ran that exact setup (but with a magic unicorn chain) last year and you'll be set up well.

- On the run, the only hill you need to worry about is Observatory and it's very short (but steep).  I ran it for the first half (at most) then walked from there to keep the HR from spiking.  Right after you crest there is a big downhill so you can quickly get the HR to your target.   

Satish Punna

If it is cool and humid in the morning the sticker may not stick over the valve hole on your disc but don't sweat it.  I think the guys at FLO did some aero testing and found it doesn't make much if any difference.   Also is your flat kit set up for both disc and 808?  A valve stem long enough for the 808 may be too long for the disc.  

Good skill!

Al Truscott

I have fond memories of that course. I think you will too. I was going to give you a small list of tips, but Jeremy covered most of them. A few more:

• There are a gazillion little rooms in the Transition area - if things are going smoothly, find one with a carpet you can lie down in a corner on to get a bit of "me time". Five minutes of mental ease before the big event can sometimes work wonders
• Make sure you JOG up the INSIDE of the helix on your way to the bike.
• Depending on where your bike is, carrying shoes (if not allowed on bike) is a great idea - that's a LOOOONG narrow T zone
• Check out which way the wind is expected be blowing in the afternoon to prepare for the ride back on the stick. If its a tail wind, you may be able to push the bike a bit in the latter part of the second loop ... or else need to hold back if its gonna be in your face.

And, as usual, get ready for the mental work of finishing the run strong.

Shaughn Simmons

Our first race together was IMAZ.  We were set to repeat in IMLP last year and that was not in the cards unfortunately.

Now, you're coming into IMWI healthy and fit.  Can't wait to have you around and catch up.  IMO, you have nothing to prove at IMWI, you did that a few weeks ago at IMLP.  So, let the stress of IMWI go, enjoy the day, smile, have fun and maybe, if things are going well for you on 9/11, you might set yourself up for the race of your life come the second half of that run leg.

Keep moving forward Ironman!

SS

tim cronk

Well I know you can race IM. I have zero knowledge of IMWI. So I have nothing to add except wishing you good skill my friend... Oh and a friendly reminder to be disciplined from now until race day :-)

scott dinhofer

@Robin - experimented a bit with that on my RR ride Saturday... caused me a lot of hurt on the back end, but then again, my legs are still feeling leadville.... It's a good thought & one I will toy with on Race day.. Not expecting to KQ here(unless there is another unG-dly roll down like they had in MT, but we all know how often THAT happens!.. but definitely a race to experiment with how I respond to certain actions
@Jeremy - I hope you are right, but I think you may be smoking some of what JW was prior to my LP race... it would be good to get into the 5:3x zip code! I hate the J word, but yes, you are right... not a place to be overly doing anything..
@Satish - helpful!
@Al - been doing some meditation off and on, good advice...
@SS - looking forward to sharing the weekend & the course...
@tim - on target! Just not going to be any lighter than i was at LP :-(

Francis Picard

Nothing to add either except dont forget to charge di2, since you mentionned charging gps.

It will be a normal business day for you, you are one of my 2017 rock star enjoy !

Mark Stahlkopf

Good plan Scott, Couple of things:

• Its an in water mass swim start, plan to line up someplace to the left or the ski jump.
• Get in the water fairly early as it can be rather crowded at the start/finish gate with people waiting until the last minute.
• T1 is loooong. Cary your shoes. The mount line is just before you go down the helix.
• The hill on Barlow rd. is only "hard" for five minutes. Limit your watts & all will be OK. After the that hill and all the way back into Verona there is lots of speed to be had. Focus on this section on your recon ride.
• The overall run coarse is much easier than LP. Only real hill is Observatory.
• Have a great race.

Mike Roberts

Geez, Hoff, I swear I just read two big race reports from you, now a race plan?  What an epic year for you.  Go enjoy Madison.  When the weather is cooperative, it's a really fun, beautiful course.  I think 3:50 is a stretch goal for a 47vDOT here (mostly because of the bike course), compounded by the LP and Leadville fatigue you're probably still toting.  Not that 3:50 isn't within your capabilities, I just don't want you disappointed if you come in around 4 instead.  Only other thing I would add is the swim: I've raced it once, watched it twice from the top of the Terrace.  It's an extremely wide start.  But by about halfway down the opening stretch, the wide field comes together pretty quickly, and it looks (feels if you're in it) like one of those massive highway pile-ups in dense fog.  I agree left of ski ramp is a great place to be, but I also think you need to be prepared to take it out pretty quickly for the first 400m or so and then (key part) be able to switch to steady tempo pace without a big collapse that could throw you into the rinse cycle.  99% of the field will "warm up" by slowly swimming out to somewhere near the ski ramp.  And they will derive zero benefit from that warm-up.  If you're like me, I can't swim an optimal 400m until I'm at least 500-800m into a set, probably more like 1,000.  So, if I were racing, I'd head down the helix very early (it gets crazy crowded), then at 25-30 minutes before the start, I would get in and do a solid 10-15 minutes of warming up (first half slow/form/drills, then do a 8-10 pick-ups with slow in between, building up to sprint speed).  

Edwin Croucher

Scott, another great race plan. I can't wait to race with you. I said it to Rich S. & I'll say it you you; I'm not thrilled you two are in my Age Group. You guys are bringing some serious power to the race. I like the matter of fact plan you have laid out. You have raced often especially this year. That is going to give you a great boost. See you at Dinner.

scott dinhofer

@ Mark S - shoes will be premounted on bike...
@ Mike R - I have zero confidence in my ability to get that far out ahead for 400m.. we'll see.. Yes, i hear you on the run too... Just gonna try to hold on tight as that gets worse :-) but, yes, agree on the WU sets, good call with the drill focus!
@ Satish - both spares will work on the Disc, 808 has a valve extension that gets moved over to new tube if needed.. (both unfortunately tested this past week!)
@Ed C - if we all come together (Rich S, You, SS, Ed E, etc.) Will be wicked fun trying to pull each other along!

Coach Rich

Notes:

Shoes are allowed on bike. Recommend you run out to bike barefoot, mount, then you have 112mi to figure out how to get your feet into the shoes . You ride down/up the helix, complete non-event.

Find the stairs next to the elevator at the top of terrace and take those vs the helix down to the swim start. We did the team pic down there last year about 6:20a I believe, great location to gather with friends and family before the race. 

Yes, JOG up the helix. IMWI T1 is long and you can totally smoke yourself if you hammer it. 

Watch my past webinar where I break the course into sections. You'll want to know about the Stick, the gradual uphill into Mt Horeb, the net downhill from Shady Oak to Verona, etc. 

Mentally prepare yourself to run up and down the rollers on Observatory on both laps, especially the second. 

Run aid stations on the bike paths can be crowded and while there's not much epic on the run course, I've always found it difficult to mindful of where I am on the course relative the finish. 

scott dinhofer

Thanks Coach!
Actually started to watch the webinar this morning & will get through it at least 2 more times along with 4 keys before this rodeo starts.

thanks for the additional thoughts & tips!

Coach Patrick

I love the focus on HR. You'll be in new territory with fatigue but a proven plan -- race day success depends on how well you can adapt and remain focused.

Can't wait to track you and the Team!!