Richard Beatty IMWIS 2016 Race Plan
2nd IM (1st with EN), 2nd time IM Wisconsin
Race Objectives: Execute a respectable IM run. History of poor run performance in HIM/IM races. Laser focus on pacing and nutrition. No specific time goals, but using expected times are 1:20 swim; 7hr bike, 5hr+ run for planning resources. Training validates these time are realistic with proper execution.
Rode course twice in August. No need to recon again.
Thursday 9/8 – Travel to Madison, packet pickup, check in hotel, attend team dinner 6pm.
Friday 9/9 – Light breakfast; swim with group, 30-min bike, 30min run brick, 4Keys, lunch, tour IM expo and recon transition rooms, athlete briefing at 2pm, Welcome Banquet 5:30pm-7:30pm, early to bed.
Saturday 9/10 – Big breakfast, Bike/Gear Check-in 11am, medium lunch, rest, light dinner, charge Garmin’s, bed by 8pm.
Transition Bags:
- T1: water bottles with SL for bike, socks, shoes, helmet with sunglasses, lube, nutrition bag (Fig Bars, HS Waffles go in jersey pocket), wind vest and rain jacket if needed.
- T2: Run shoes, toe socks, hand towel, wipes, lube, water bottle with SL, Go Bag (race belt with number-gels-base salt, visor, clean sun glasses, ice bag)
Special Needs Bags:
- Bike: tube, CO2, lub, nutrition bag (sandwich, gels) into jersey pocket
- Run: Water bottle with SL, special treat, socks, small towel
Bike Setup: Garmin 510, 3 bottles SL, bag (xlab inflator, tire tool w/duct tape wrapped, multi-tool, 4 Gels, salt tabs and ibuprofen in small baggie, 2xCo2 on rear cage, tube under seat, arm warmers rolled on aero bars.
Morning Clothes Bag: Garmin 510, sunscreen, extra tube/Co2, wetsuit, swim cap, googles, spare googles/cap, bike bottles/gels, electrical tape (never know, ripped a wetsuit sleeve before swim and saved the day)
Sunday 9/11 RACE DAY!
- 4:30 wake up, eat breakfast (Banana, oatmeal, BB muffin, Skratch Labs); Race kit on, lube, 920xt on left wrist, timing chip on left ankle w/safety pin.
- 5:30 leave for starting line (15-min walk), drop off SN bags on way to Terrace,
- body marking,
- bike check, air tires, set Garmin, load nutrition on bike (4 power gels, 3 bottles of SL’s),
- bathroom check
- move towards swim start (through secret stairs, change into wetsuit, clothes in Morning clothes bag, work way back up helix to morning clothes bag drop point (this was an issue last time, as the morning bag drop was halfway up the ramp to the helix and everyone was congregating).
- Enter water no later than 6:40am, warm up moving to far left side of ski ramp and find sweet spot with least amount of people, but far enough away from shore to avoid last minute log jam.
Swim: Start nice and easy and navigate straightest line possible to first turn, manage the first turn log jam, stay wide on second turn for first couple hundred yds, slowly move inside buoy line to avoid traffic if possible. Stay focused on swim stroke and don’t get distracted by the clouds or other stuff on the long swim to 3rd turn. Manage traffic coming into swim exit. Arms out of wetsuit, strip suit, slowly jog up helix into T1.
T1: Call out number, grab T1 bag, bars in jersey pocket, socks on, swig of water to wash out mouth, and to wash eyes (if needed), helmet on, glasses on, shoes in hand, get bike, shoes on, mount and go.
Bike: Easy first hour, manage HR/PWR spikes, settle in for long day. Increase to race pace watts ~150 watts avg (IF .69) after Verona. Manage climb into Mt Horeb. Use rollers leading up to Barlow to gain momentum and position for the climb to avoid as much interference as possible. Keep watts up on the down hills and manage the rollers with minimal spikes. Stock up at last aid station and stay focused on stick back to Madison.
Bike Nutrition (Key for success)
- Start drinking early and on 3mi autolap (approx. 10min intervals), feed on the 30min intervals, solid / Gel. Bananas at every aid station when available.
- SNB grab and go reload power gels (3) in bento, sandwich into jersey, (tubes/CO2 if needed).
- Use course provided drinks and food second half of bike along with onboard gels.
- Target 450 cal/hr first 4-5 hours, then liquid, gels, banana’s rest of the ride.
T2: Hand off bike to volunteer, grab T2 bag, change socks (toe socks required for my stupid feet), shoes on, go bag in hand (race belt w/number-gels-base salt preloaded, visor, sun glasses, small bag for ice, water bottle with SL). Keep moving smooth and steady, empty go bag on the way up the ramp to T2 exit and off we go!
Run: Slow as I can go (and still call it running) first 6-8 miles (12+ min/mi pace HR ~135), feed/drink as much as possible, then work up to race pace 11:30 min/mi pace HR 140’s). Run to end of aid station for handouts, walk 20 steps, get running. Staying hydrated and fueled is my greatest challenge.
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Hit Base salt coming into each aid station
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GE every mile (after SL runs out)
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Ice in bag ever mile
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PB gels every hour as entering next aid station
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Small amount of solid food/fruit ever aid station first 6-8 miles, then every other aid station until no more is tolerated
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Pick up PB gels, special treat (it’s a legal substance) and water bottle with SL at RSN. Special treat in pocket for the “dark time”
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Push to maintain running to finish.
Overall, this year has been about how to prepare mentally and physically to “execute” an IM distance race by following a structured plan, absorbing all the advice that comes from this great group of EN athletes, and applying that fitness and knowledge on race day.
Thank you for reading and I welcome any comments and suggestions.
Comments
Richard it was a pleasure training with you at CAMP and virtually this during this cycle. You put forth a lot of WORK, blood, sweat and I saw a few tears along the way also....very similar to my journey.....
Needless to say, we are going to be celebrating a PR come evening of 9/11.....no doubt in my mind.
Nice plan man. If you are out there biking 7 hours and running 5+, you definitely need to get the calories in. Once you get to 4 hours on the bike, think hard about solids after that point and what the downstream effects of that might become on the run. Also be careful with solids on the run leg period unless you are factoring in periodic bathroom stops.......go liquid calories as much as possible on the run leg IMO.........
See you in few days Ironman!
SS
Looking forward to seeing you again! We are going to rock this race!
What is “SL”?
You've done the work...take that confidence with you onto the run course and you will get your desire!
In general - we are all going to lose our ability to tolerate solids as the day goes along. Moving a banana earlier and relying less on solids on the run may help you.
Good luck!
@ Shaughn, Historically, I stop eating on the bike +5 hours, so will need to be diligent on the gels / liquids when the desire for solids go.
@Rich, thanks for the idea of the Banana in T2 bag. Makes sense.
@Doug, SL is Skratch Labs. Long runs/bikes, especially in the heat, has worked much better form me than Gatoraid Endurance. Nothing I can really put my finger on regarding ability to tolerate, but performance/recovery was better. The plan was to fill some run of the mill 20oz water bottles with SL and ditch the bottle when gone. One on each run lap.
@ Trish - Honestly I've struggled with the "one thing(s)" in the months leading up to this race. Easy when it's your first one - finish at all cost. I think this year it's more about not letting the team down. I take a lot of pride and have the upmost respect for anyone wearing a EN jersey on race day. I've seen what you all bring to the table in your commitment and results. I will wear the red and black in a week and will use that to drive me to execute the best race possible and no disrespect what that symbolizes. I know that's deep, but it's what has driven me through the workouts, so only fitting it drives me home.
@Chris, hope you feeling better and I'll be chasing you all day.
Thanks again for all your support and feedback. Looking forward to seeing you all in a few days.