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Derrek's IM Chatt Race Plan

Derrek SanksDerrek Sanks
in Racing Forum 🏎

Please provide any comments, suggestions, feedback.  Thanks!



Stats: This is my third IM in three years.  IM Mont Tremblant in 2014 and IMLP, 2015.  Stats: Age: 51, 6’1”, 165 lbs; FTP 250+ (last test Jun); VDot 51.

 

RACE WEEK

Monday – Wednesday: S/B/R workouts per training plan; final shopping and packing

Thursday

-     8:00 - Depart for Chattanooga

-     5:00 - Check in Holiday Inn

-     6:00 - EN Team Dinner

Friday - Start hydrating with NUNN

  • Sleep in

  • 8:00 - breakfast

  • 9:30 - Athlete check-in and Race Day Wheels for front Zipp 808s FC

  • 10:30 - EN 4 Keys Talk, Double Tree

  • 12:00 - Lunch

  • 40-60’ Z1 Bike; Final Bike Check (check all bolts, brakes, oil chain)

  • Run 15 mins Z1

  • 3:00 - BTA Meet and Greet

  • 6:00 - Opening Ceremony

  • 7:00 - Light Dinner

  • Organize Bags

Saturday (Hydrate with NUNN)

  • 8:00 - Big Breakfast

  • Double check T1 and T2 Bags

  • 10:30 - Bike & Gear check in / drop off T1 and T2 Bags

  • Recon Transition area, swim exit to T1 Bag to tent to bike location to bike out/in, T2 Bag, tent to run out

  • 12:00 - Light Lunch

  • Lay out race clothes/morning clothes and double check Special Needs Bags

  • 4:00pm - Light Dinner (meet up)

  • Charge Garmin 910 and 520

  • Prepare/freeze 1 bottle of Infinit for BSN bag

  • Review race plan

  • 9:30pm - Early to bed

  • Bags:

    • Morning Clothes Bag:  Roka Viper Swim Skin, body glide, goggles (x2), race swim cap, 1-Gel, bottle of water, spare tire, spare tube/CO2, 6 salt caps in dispenser for bike, 3 bottles of Infinit, BTA bottle, and towel

    • T1 Bag:  Helmet, bike shoes, socks, EN Tri Top; towel, Cliff Bar in Ziploc, small packet of chamois cream, Ziploc bag with Advil/Imodium/pepto

    • T2 Bag:  running shoes, socks, large Ziploc/Go Bag: visor/cap, race belt w/ bib and 8 Gels, salt caps dispenser, race saver bag, HOT Shots x2

    • Bike Special Needs:  One bottle with Infinit, frozen?

    • Run Special Needs:  Vaseline/chamois cream, back up salt tabs in Ziploc

Sunday – RACE DAY!

  • 4:00 - Wake up

  • 4:15 -  Eat: oatmeal, banana, bread/honey, coffee, water; Prepare 3 bottles with Infinit, make one bottle a little stronger for BTA bottle

  • Get Dressed:

    • Desoto Tri Shorts/Tee-shirt (EN Tri Top is in T1 Bag)

    • Chamois Cream

    • HRM (Snug)

    • Timing Chip

    • Rain jacket if raining

  • Get bottle out of freezer and put in BSN bag

  • 4:55 - Leave for Transition

    • Set up bike – BTA and 2 bottles of Infinit, S!Caps dispenser on bike, check gearing, check tire pressure, check brakes for rubbing

    • Turn on/sync/turn off Garmin 520

    • Body marking

    • Drop off Special Needs Bags

  • 5:30 - Get in line for bus to swim start

  • 6:00 - Arrive at swim start

  • 7:20 - Take 1 Gel (non-caffeinated) with water

Swim (1:15-1:20 depending on current) -7:30 start time

  • Start slow and easy, catch up drill, head down, relaxed

  • Just keep swimming, don’t stop; focus on form; count strokes, find your usual  breathing rhythm

  • Know that you will feel tired in the first 200-400 yds…this will pass

  • Know that it takes you 600-700 yds to warm-up and get comfortable

T1 (Under 5)

  • Walk 10 – 20 steps, then jog to TA while removing top of Swimskin

  • Swim skin off, Tri Top on (step into Tri Top); socks on, shoes on, helmet on; reapply chamois cream?

     

Bike (5:45-6:00)

  • Target first 30 - 45 minutes as JRA and get HR between 122 and 126 bpm and keep NP under 170 (.68 IF)

  • Target rest of ride at HR between 128 and 136 and watts between 175 and 180 (.70 - .72)

  • Auto lap every 3 miles monitoring 3 sec Power, LapNP, HR, cadence and speed

  • DO NOT go over 180 NP for any lap…hold your horses!

  • Nutrition:

    •  Drink 1 bottle of Infinit (299 cals/492 mg NA) per hour, drinking every 20 mins (Garmin alarm); Take 1 S!Cap (341 mg NA) per hour

    • Drink water at every other aid station, more if temps are in the 90s

    • If needing a change of taste, Drink GE after mile 70

    • TOTAL PER HOUR: 299 calories; 492+341=833 mg sodium (not including GE)

T2 (Under 3:00)

  • Take feet out of shoes in last ½ mile; hand off bike (shoes stay on bike)

  • Helmet off while running to TA; running shoes on (change socks if wet)

  • Grab Go Bag containing visor/cap, race belt with 8 Gels, run saver bag and 2x Hot Shot

Run (3:35-3:45, depending on Temps)

  • Miles 1-8.5: Z1+30 seconds, 8:55 per mile or HR at mid-130s (avg bike HR)

    • RUN SLOWLY!!! Baby steps!  Be patient! Pay attention to pacing and HR

    • Take Hot Shot at first Aid Station

  • Miles 8.5-12: Hills… easy going up and strong/controlled going down

    • Keep HR to a 5-6 bpm increase, keep cadence up, forget about pace

  • Miles 13-20.5: Time to work! 

    • LR pace (8:15-8:25); build to TRP (7:45) if able

    • Build HR from mid-130s to mid-140s; cap HR at 148 until mile 20

    • Take 2nd Hot Shot between miles 13 and 15

  • Miles 20.5-24: Hills… easy going up and strong going down; focus on cadence and form

  • Best effort for last mile

  • Run tall, maintain quick cadence…count, maintain form

  • Walk every aid station for 20 – 30 steps

  • If HR is too high, run 4’/walk 30” for miles 1-3

  • Nutrition:

    • At each aid station take 4-6 ounces of GE but when taking PowerBar Gels, 4-6 ounces of water

    • 1 PowerBar Gel every 30-40 minutes starting at the 30 minute mark (Garmin alarm)

    • 1 S!Cap per hour starting at 30 minutes

    • If needed drink Coke after mile 18

Smile, thank volunteers, enjoy the atmosphere and have fun.

Comments

  • donymodonymo
    Nice Derrek - very thorough! You are ready.
  • Bruce ThompsonBruce Thompson
    @ Derrek...looks good.  You got it covered. 
  • Shaughn SimmonsShaughn Simmons

    Derrek, nice looking, well thought out, veteran plan you have there friend.

    If Nunn works for you and you have used it training then wonderful!  I prefer Salt Stick.  Nunn is not buffered and Salt Stick is. Given I normally take larger amounts of sodium for races like Texas and AZ, 1,200 - 1,500 mgs/hour, if I use a non-buffered source of sodium, it jacks my stomach up. However, if this is what you have used in training and it works, don't change it!

    Bike plan with Power and HR looks really good.  One thought, if 180 is .72 and you are going to stay in your box in the beginning at .68, then you may need to go over .72 at some point on the back half to hit and AVG NP of 180 or .72, especially if the HR is in a good spot.  If HR is low don't let the power number hold you back completely.  This is important for you given the bike is 50% of the race and given you are a very strong, seasoned runner.

    I'm not near a strong a runner as you and I just raced a .74 on 5:53:00 of moving time and still negative split my marathon running my fastest miles on miles 24 and 26.  The key is that I also watched my HR and used RPE.  I did not enslave myself to a single data source.

    Now go get'em Ironman!

    SS

     

  • Bruce ThompsonBruce Thompson

    Derrek...I just noticed in your plan that you raced IMMT in 2014.  Me too.  It will be good to race with you again. 

  • Bill ManardBill Manard
    Looks great, DS! After seeing you kill the bike course at camp, I have no doubt you'll execute this plan well and have a great day!
  • Derrek SanksDerrek Sanks
    Thanks All!
    @Bruce, IMMT was during my pre-EN days...
    @SS, great comments/suggestions on power/HR/average NP. I'll definitely watch my HR first and use power to make sure I'm not way outside my box. Your comment, "If HR is low don't let the power number hold you back completely", will go in my race plan...that's a very wise statement!

    I use NUUN to hydrate pre-race (Friday and Saturday). During the race I use S!Caps, 1 per hour. I don't know if they're buffered. I've been using them for 2 years and haven't had any stomach issues, but will try salt sticks next year.
    Again, thanks for your comments!
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