Eric Rich's IMNC Race Plan
I'm very glad I joined Team EN. The support and advice I've received actually allowed me to feel confident that at the very least I've done my part to make my first IM happen. Here's my first attempt at a Race Plan. Comments from Team Members/Coaches are welcome. It might be a bit personal, but I can't neglect the mental aspect of this so this is the unabridged plan:
Race Plan-A Goal=finish under 17 hours. Gravy=5:15 marathon; finish with a smile
Wednesday drive halfway
(Begin carb loading but hit protein goals today)
Thursday
Wake early; drive to Wilmington; go straight to expo and check in and get out
Bike Course recon-drive and ride; try and get OWS in
Team Dinner; bed by 9:30-sleeping pills
Friday
Race Night
Apply race number
Race Day
Wake up at 4:30
Apply sunscreen
Breakfast
1 bolt house farms breakfast smoothie
1 bagel with cream cheese
1 cliff bar
Coffee
Pre swim 1 Gatorade Prime plus sip Gatorade. 1 Gu if tolerated
Swim goal 1:30
(July 2016 2 mile OWS in Lake Erie was 1:08; but September 1/2IM swim was 44 mins)
Focus on sighting and conserving energy
Maintain good form, swim long, avoid crowds
Alligator sight every cross breath; breastroke where needed to obtain next sighting goal
Stay towards center of channel and follow buoys
Take hour time getting out of the water
T1 10 minutes
Find wetsuit stripper and give number 1467
Find shoes
Jog to bike
Shower
Apply body glide in changing tent and sunscreen
Bike shorts, clean socks, Lifetime jersey, black shirt underneath if cold, sunglasses
Gloves, hat, and cold weather bike pants in T1 if needed
Jersey pocket - water bottle for feeding; take GE from course. If course bottles fit bike then take those and stash or pitch bike bottles
Bike
Goal 7 hours (Sept 1/2IM bike 3:02; 18.37 MPH)
Fueling plan
24 oz GE; English muffin with PB&J per hour- drinking continuously, check every 15 mins; start solid food on the half-hour and complete by full (if Gel then slowly & continually eat)
Or 1 Sleeve Clif gel plus GU
Or 2 GU
1 salt tab per hour
Average speed 16.2-only exceed if HR is below 135
Headwinds then stay aero-ok to slow to 15.2
First 10 miles are JRA
145 is HR ceiling; there is no floor if you can stay above 16.2 just take it easy
Do not get greedy with MPH above 16.2; the success in this race is going to happen on the run. The goal is to complete your first IM in under 17 hours. You can still complete this race even at a 15 mph pace! Do not waste all this time, money, and effort trying to prove anything beyond being able to complete an IM. If you're such a stud, come back next year and prove it AFTER you've successfully completed this goal.
Bike Special Needs -Rockstar Energy Drink and Clif Mini or twirlers. Backup food and spare tubes. If MPH is 15.5+ then stop, use Porto Potty and indulge. If not then keep moving past bike special needs
Bike flat tire -slow is smooth, smooth is fast. Re-adjust effort on bike gradually/skip bike special needs to make up time as needed.
The strong headwind will change into a tailwind at some point. Do NOT fight it unless it's jeopardizing 15 MPH. Sit up occasionally and rest your back even if there's wind unless you are in legitimate danger of missing the bike cutoff. You are only in legitimate danger of missing the bike cutoff if you've fallen below 15MPH or it took you longer than 2:00 to get on your bike. If you fall below 15.3 start to GRADUALLY increase your effort, don't panic.
T2 10 mins
Change into running shorts, new socks, short sleeve or long sleeve shirt, visor, and headlamp (to check Garmin in the dark). Skip sunglasses unless you're blinded by the sunset. Make sure to re-apply Body Glide including chest and feet. Tape 6:46 pace band to wrist. Use Porto-potty. Drink some GE, eat a GU or 2 if tolerated, congratulate yourself on getting so far, then put on your game face and go run a nice, easy marathon.
Run
Goal 5:15 (Sept 1/2IM 2:04-9:24; May 2016 marathon 4:03); 6:46 is the backup goal
Fueling GE at all rest stops; GU every 3 miles if tolerated. If not, skip the station and try a GU at the next. Salt tabs at start, 6 miles, 13 miles, and 18 miles. Call out for GE, GU and water (with GU) and point to volunteer. Switch to Coke if you need the caffeine
Bring 5 PB GU in race belt
First 6 miles HR 139 max!! The pace is irrelevant but should fall 12 or just below if things go well. If you cannot regain target HR before 3 beeps then you will need to walk until you fall below 120!!
Miles 6-13.1 HR start at 141 up to 144. At this point you need to evaluate your pace. If you're holding below 11:30; certainly if you're below 11:00 then stretch this out a bit.
Run Special Needs - enjoy Rockstar & Andrea's note & twirler if tolerated. If you've made it this far, just a 1/2 Mary to go. You're going to make this happen!! Re-evaluate time goals based on how you're feeling. Try and keep the Box big. Apply second skin and take Advil as needed.
If you're feeling good, then
Miles 13.1-20 HR to 146. If this results in a sub 11:30 pace then just hold 146 as the HR cap the rest of the race. You know what miles 23-26 can feel like on a plain old marathon!
Miles 20-26.2 if for some reason you are feeling great, but 146 is not holding sub 11:30 then 150 is the ABSOLUTE CAP! See above, you've never done this before, you don't know how your body will react, and if you've got something to prove, do that after you show you can complete an IM. (HR note; May 2016 marathon avg HR 156)
If you're feeling crappy (whenever that hits) then
Focus on your Mantra's and your One Thing. Work out a walk/run schedule that you can stick with and work one aid station at a time. Smile-now you're really getting a chance to prove how tough you are.
Pull out that 6:46 Pace band. If you were finished with the bike by 9:30 then all you need to do is stay ahead of those times on your run watch.
Remember to think about your people, and then get yourself to Mile 25. You've got to get yourself to Mile 25. Then relax, think about what you're about to accomplish and SAVOR IT!!!
Race Plan-A Goal=finish under 17 hours. Gravy=5:15 marathon; finish with a smile
Wednesday drive halfway
(Begin carb loading but hit protein goals today)
Thursday
Wake early; drive to Wilmington; go straight to expo and check in and get out
Bike Course recon-drive and ride; try and get OWS in
Team Dinner; bed by 9:30-sleeping pills
Friday
Race Night
Apply race number
Race Day
Wake up at 4:30
Apply sunscreen
Breakfast
1 bolt house farms breakfast smoothie
1 bagel with cream cheese
1 cliff bar
Coffee
Pre swim 1 Gatorade Prime plus sip Gatorade. 1 Gu if tolerated
Swim goal 1:30
(July 2016 2 mile OWS in Lake Erie was 1:08; but September 1/2IM swim was 44 mins)
Focus on sighting and conserving energy
Maintain good form, swim long, avoid crowds
Alligator sight every cross breath; breastroke where needed to obtain next sighting goal
Stay towards center of channel and follow buoys
Take hour time getting out of the water
T1 10 minutes
Find wetsuit stripper and give number 1467
Find shoes
Jog to bike
Shower
Apply body glide in changing tent and sunscreen
Bike shorts, clean socks, Lifetime jersey, black shirt underneath if cold, sunglasses
Gloves, hat, and cold weather bike pants in T1 if needed
Jersey pocket - water bottle for feeding; take GE from course. If course bottles fit bike then take those and stash or pitch bike bottles
Bike
Goal 7 hours (Sept 1/2IM bike 3:02; 18.37 MPH)
Fueling plan
24 oz GE; English muffin with PB&J per hour- drinking continuously, check every 15 mins; start solid food on the half-hour and complete by full (if Gel then slowly & continually eat)
Or 1 Sleeve Clif gel plus GU
Or 2 GU
1 salt tab per hour
Average speed 16.2-only exceed if HR is below 135
Headwinds then stay aero-ok to slow to 15.2
First 10 miles are JRA
145 is HR ceiling; there is no floor if you can stay above 16.2 just take it easy
Do not get greedy with MPH above 16.2; the success in this race is going to happen on the run. The goal is to complete your first IM in under 17 hours. You can still complete this race even at a 15 mph pace! Do not waste all this time, money, and effort trying to prove anything beyond being able to complete an IM. If you're such a stud, come back next year and prove it AFTER you've successfully completed this goal.
Bike Special Needs -Rockstar Energy Drink and Clif Mini or twirlers. Backup food and spare tubes. If MPH is 15.5+ then stop, use Porto Potty and indulge. If not then keep moving past bike special needs
Bike flat tire -slow is smooth, smooth is fast. Re-adjust effort on bike gradually/skip bike special needs to make up time as needed.
The strong headwind will change into a tailwind at some point. Do NOT fight it unless it's jeopardizing 15 MPH. Sit up occasionally and rest your back even if there's wind unless you are in legitimate danger of missing the bike cutoff. You are only in legitimate danger of missing the bike cutoff if you've fallen below 15MPH or it took you longer than 2:00 to get on your bike. If you fall below 15.3 start to GRADUALLY increase your effort, don't panic.
T2 10 mins
Change into running shorts, new socks, short sleeve or long sleeve shirt, visor, and headlamp (to check Garmin in the dark). Skip sunglasses unless you're blinded by the sunset. Make sure to re-apply Body Glide including chest and feet. Tape 6:46 pace band to wrist. Use Porto-potty. Drink some GE, eat a GU or 2 if tolerated, congratulate yourself on getting so far, then put on your game face and go run a nice, easy marathon.
Run
Goal 5:15 (Sept 1/2IM 2:04-9:24; May 2016 marathon 4:03); 6:46 is the backup goal
Fueling GE at all rest stops; GU every 3 miles if tolerated. If not, skip the station and try a GU at the next. Salt tabs at start, 6 miles, 13 miles, and 18 miles. Call out for GE, GU and water (with GU) and point to volunteer. Switch to Coke if you need the caffeine
Bring 5 PB GU in race belt
First 6 miles HR 139 max!! The pace is irrelevant but should fall 12 or just below if things go well. If you cannot regain target HR before 3 beeps then you will need to walk until you fall below 120!!
Miles 6-13.1 HR start at 141 up to 144. At this point you need to evaluate your pace. If you're holding below 11:30; certainly if you're below 11:00 then stretch this out a bit.
Run Special Needs - enjoy Rockstar & Andrea's note & twirler if tolerated. If you've made it this far, just a 1/2 Mary to go. You're going to make this happen!! Re-evaluate time goals based on how you're feeling. Try and keep the Box big. Apply second skin and take Advil as needed.
If you're feeling good, then
Miles 13.1-20 HR to 146. If this results in a sub 11:30 pace then just hold 146 as the HR cap the rest of the race. You know what miles 23-26 can feel like on a plain old marathon!
Miles 20-26.2 if for some reason you are feeling great, but 146 is not holding sub 11:30 then 150 is the ABSOLUTE CAP! See above, you've never done this before, you don't know how your body will react, and if you've got something to prove, do that after you show you can complete an IM. (HR note; May 2016 marathon avg HR 156)
If you're feeling crappy (whenever that hits) then
Focus on your Mantra's and your One Thing. Work out a walk/run schedule that you can stick with and work one aid station at a time. Smile-now you're really getting a chance to prove how tough you are.
Pull out that 6:46 Pace band. If you were finished with the bike by 9:30 then all you need to do is stay ahead of those times on your run watch.
Remember to think about your people, and then get yourself to Mile 25. You've got to get yourself to Mile 25. Then relax, think about what you're about to accomplish and SAVOR IT!!!
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Comments
Are you really carrying PB&J on the bike? Be careful with solid food. It's a long day and I'm not sure solid food on the back half of the bike is going to serve you well on the run. I'm sure you've done race rehearsals with this but you may want to rethink this part, unless I misunderstand it.
The GE bottles they give on the course will fit the bottle holders on the bike. The first aid station is around mile 20 so you will need to carry what you need to get you there, then toss those and live off the course. I'm also confused by what you mean by "indulge" at special needs. Don't allow yourself too much time. You'll tighten up and find it harder to get going again. Get what you need and keep moving forward. Don't over-indulge (see above). Maintain focus on HR during the bike ride. It is a long day out there so enjoy the atmosphere and the weather.
On the run the first 6 miles are slow. Don't worry about time. Last year for my first Al Truscott told me "you cannot run this section too easily." Wise advice. You may find you are happy to be off the bike but don't let that affect your race. Watch your HR and go easy. Based on your running times, especially the 1/2 IM in September, I think the 5:15 is well within your reach. Just keep moving forward.
I'm Bib #1466 so we'll be racked next to each other. Safe travels. Look forward to meeting you.
Hey Eric,
Congrats on making it this far in your inaugural Ironman journey. Now you get to enjoy the prize. Few things that popped to mind in reading your RP:
1) 4:30 wake-up time. This is an extremely admin-heavy IM start. If you're taking a bus to T1 from the Hilton, I bet that process (door-to-door) is at least 45 minutes. It takes a while to get body-marked and tires pumped up. After that, we have another bus ride to the swim start. Unless you're staying right next to T1, you could have a frenetic scramble of a morning. And you don't need that stress. I plan on being on the first bus no later than 4:30.
2) T1. You'll have no problem finishing the swim in 1:30 or less. It's going to be in the 60's, so no need to put on gloves, pants, jackets, etc. I would still travel with all that stuff, just in case there's a dramatic shift in weather, but current forecast suggests we'll be fine on the road with standard kit. Don't carry a water bottle in your jersey. You're going to have an aid station every 30 minutes.
3) Bike food. Other than under-training and over-pacing, poor nutritional choices are the biggest killer of IM dreams. People do the craziest nutritional things out there. Some will even eat PBnJ the whole ride, stopping only at Special Needs to chug a Rock Star that will guarantee nothing but a big sugar crash a few miles later.
Seriously, I'm fine with you building in some rewards throughout your day, but your digestive system will be over-taxed and running at maybe 50% operational capacity - it should only get what it needs. And it doesn't need the fat and protein that peanut butter provides. And I'm afraid to ask what a Twirler is. If it's those big cheese sticks that my kids used to eat, that's clinically insane. My unsolicited advice: Focus on getting in 1.2 grams or so of carbohydrates per pound of body weight per hour. Limit the protein and fat to close to zero. Cut out all solids after Special Needs. And try to wait until Mile 18 or 20 of the run before you hit the sugar bomb - whether that's Coke, Red Bull or Rock Star. That stuff has no long-term nutritional value, but it's the best rocket fuel to guide you across the last few miles.
4) Bike speed. Don't obsess too much about bike speed. Your 3-hr HIM split shows you've got more than enough speed to cover this course without getting even close to the bike cut-off time. You're almost guaranteed to have a strong headwind the first 50 and, likely, 60 miles. If it's gusting into the 20s, then some of the fastest guys will be going 15mph. Once you turn south around 60, it'll be a very fast return leg.
5) Run. If for some reason you struggle out there, just keep moving forward. Don't stop. I hear too many stories about people missing cut-offs, only to learn that they spent 47 minutes in T2 or stopped on the curb for 20 minutes because they had a cramp. We will all cramp, we will all feel truly terrible at some time on Saturday afternoon/evening. But simply do not stop. You've come too far to stop. This is where the 4 Keys comes into play, especially the 4th.
You've done the work. Try to bury those worries about missing cut-off times and focus instead on all the great stuff you're going to accomplish and how amazing it's going to be to cross that line.
See you in a few days.
Mike
Mike, thanks so much for the comments. They are extremely useful. Particularly about the start time, that could be a lifesaver. I'll probably stick with the English muffins, but cut way back on the peanut butter-and the Rockstar will be out, I certainly want to avoid the GI distress. Race rehearsals have really shown me that I can continue to eat the English Muffins and tolerate them much better than Blocks in particular. If things seem to get iffy I'll switch to Gel's though. The reassurance about the bike cutoff was invaluable by the way. I am going to need to continue to remind myself not to work to hard on the bike and save the legs for the run.
Looking forward to meeting you down in NC.
Eric
Let me know what kit you'll be wearing once groupme starts so I can look for you and cheer you on. YOURE GOING TO HAVE THE TIME OF YOUR LIFE! Don't forget your Four Keys!
I like to have one good tube with me, so I always put an extra tube and CO2 cartridge in my bike special needs bag. If I get a flat before bike special needs, I will stop to replace the one I used. If not, I will not stop at bike special needs and that extra tube goes to wherever Ironman donates stuff. It would suck to ruin your race because you didn't stop for a new tube to make up time, but got a second flat.