Tim Sullivan's IMTX 2017 Race Plan
Please provide any comments, suggestions, feedback. All is greatly appreciated, and Thanks in advance!
This is only my third triathlon! My first was the Half Ironman at CDA last year and the second was a sprint later that summer. I chose a Half Ironman as I thought those were all reasonable distances. My only goal for the 70.3 was to have fun and to treat it like a long slow jog! I used that half to determine if I liked triathlons, and if it was worth the effort to train hard. I did have fun, and that’s why I’m here now.
I want to thank the coaches and everyone here who has shown me how to train properly. Following some of you on Strava, or through posts on the EN website, has really helped me learn. I have also learned tons from all of the resources on the EN website. There are lots of great people in EN, and I hope to meet many of you and race with you in the future! I feel like my training went really well, and I feel great! While I have always been generally fit, I am certain that I have never been as fit or strong as now. I have really enjoyed the training.
Stats: Age: 51, 5’9”, 148 lbs; FTP 306; VDot 46.
Race
Goal: Have Fun, work smart, and Learn! Don’t worry about the time, unless of
course, I have a mile to go and I need to run some pace in order not extend
into the next hour.
RACE WEEK
Monday – Wednesday: workouts per training plan; packing
Wednesday afternoon – Drive to Houston
Thursday - Start hydrating
· 9:00 - breakfast
· 11:30 – Lunch
· 12:30 - Athlete check-in
· 2:00 – Athlete Briefing
· Final Bike Check (check all bolts, brakes, oil chain)
· Run 15 mins Z1with some strides
· 4:30 – 6:30 – Welcome Banquet with Family
· Organize Bags
Friday (Hydrate with sports drink)
· 8:00 - Big Breakfast – pancakes, eggs
· Double check Bags
· 12:00 - Light Lunch
· 1 - 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
· Check into Race Hotel
· Lay out race clothes/morning clothes and double check Special Needs Bags
· 4:00pm - Light Dinner (meet up?)
· Charge Garmin Fenix 3 and 520
· Review race plan
· 9:30pm - Early to bed
· Bags:
o Morning Clothes Bag: body glide, goggles (x2), race swim cap, 1-Gel, 3 bottles of Gatorade, base salt for bike, and towel
o T1 Bag: Helmet, bike shoes, socks, EN Tri Top unless wearing wetsuit, towel, Cliff blocks, small packet of chamois cream, Ziploc bag with Advil/Tylenol/Imodium/tums or pepto?
o T2 Bag: running shoes, socks, arm coolers, calf sleeves, large Ziploc/Go Bag: cap, race belt w/ bib and 2 cliff block packs, base salt tube, race saver bag, may put running shorts in bag for option to change from tri shorts
o Bike Special Needs: spare tube/C02, tire?
o Run Special Needs: Vaseline/chamois cream, back up base salt, socks?
Saturday – RACE DAY! · 3:00 - Wake up · 3:15 - Eat: oatmeal, yogurt, and drink Naked Juice Protein Smoothie · Get Dressed: o Zoot Tri Shorts/Tee-shirt or EN Tri Top (EN Tri Top is in T1 Bag) o Chamois Cream o HRM (Snug) o Timing Chip o Rain jacket if raining · 4:55 - Leave for Transition o Set up bike – Fill Profile Design Aero bottle with GE, one bottle GE for down tube, salt in bento, check tools, spare tubes/co2, tire lever, check gearing, check tire pressure, check brakes for rubbing o Turn on/sync/turn off Garmin 520 o Body marking o Drop off Special Needs Bags · 6:00 – Walk to swim start – drop off morning bag · 6:20 - Take 1 Gel or three cliff blocks (non-caffeinated) with water Swim (1:15-1:35 depending on how much drafting helps, how much extra I swim J, and how I’m feeling) (2:00/100 yards is easy sustainable pace) – 6:40 start time · Start slow and easy, stretch with each stroke, head down, relaxed, feel feet breaking water, easy two beat kick – REMEMBER to breath from the start! · Keep swimming; focus on form; find your usual breathing rhythm; if get tired then slow down for a little bit; · Know that you will feel tired after initial start and warmup period of 200-400 yds…this will pass – gets easier, relax and get comfortable, make sure still extending and feeling feet break plane of water · Know that it takes me 400-800 yds to warm-up and get comfortable T1 (5 or so) · Walk 10 – 20 steps, then jog to TA, remove top of wetsuit (if wearing) · Lava pants or wetsuit off, Tri Top on if not already; socks on, shoes on, helmet on; reapply chamois cream? Bike (5:00-6:00, 306FTP) (I know this is a big gap, but there are many unknowns for me as this is my first IM, and I’m not certain of flat road power as the roads that were flat and without lights were absolutely horrible. I do have good power numbers for trainer and HR for road and trainer). · Check HR – below 135? · Target first 10-15 minutes at 185w (.60 IF) to get HR down to 135 or below, if not going down, drop watts until does · Target rest of ride at HR between 135 and no higher than 150 but preferably no higher than 145 and watts near 215 (.70) · Auto lap every 3 miles monitoring 3 sec Power, LapNP, HR, cadence and speed · DO NOT go over 220 NP for any lap! · TRY TO STAY AERO!!!! (this has been hard for me, I’m not sure why because I don’t feel uncomfortable) · Since this is a long flat course, change gearing, cadence occasionally, and stand up sometimes · Nutrition: o Drink 2 bottles of GE every hour, drinking every 20 mins (Garmin alarm), or as thirsty (this has worked for me in RRs; Eat three Cliff Blocks every hour; Increase drinking if hotter than 80 outside o Get 1-2 bottles of GE at every aid station depending on temperature o TOTAL PER HOUR: 420 calories; 1210 mg sodium T2 (Under 5:00?) · Unclip in last 1/4 mile; hand off bike · Helmet off, shoes off before jogging to TA? Or keep shoes on while jogging to TA; running shoes on, change socks, put calf sleeves on, put arm coolers on? · Grab Go Bag containing cap, race belt with salt, and run saver bag Run (4:20-5:30, VDOT 46, depending on Temps, how I feel, …) · Miles 1-6: Run at average bike HR (should be around mid 130s), which has worked out in RRs to Z1+30 seconds, (9:57 per mile) o RUN SLOWLY!!! Good Cadence! Be patient! Pay attention to HR o Eat and drink if feel good · Miles 6-18: increase pace toward Z1 (9:27), o Keep HR to a 5-10 bpm increase (140-145), keep cadence up, don’t worry about pace just look at HR · Miles 18-25: Push through whatever I’m going to feel! (as I don’t know what I will feel) Embrace the feeling as this is part of the journey. o build to TRP (8:45) if able without causing HR to go crazy o Build HR to mid-140s; cap HR at 150 until mile 20, don’t let HR go above 155 until mile 24 or 25? · Miles 25-26 - Best effort · Run tall, maintain quick cadence, maintain form · Walk every aid station for 20 – 30 steps to get ice, GE, water on hat · Nutrition: o At each aid station take 4-6 ounces of GE but when taking Cliff Blocks, 4-6 ounces of water o 1-5 licks of base salt every mile o drink Coke after mile 18 HAVE FUN! smile, thank everyone, and enjoy the atmosphere and embrace the suck!
Comments
For shoes at T2, the pavement has been really hot some years and athletes have burned the bottoms of their feet. If it's really hot out, leave shoes on.
Practice swim on Friday? If not, at least go to the swim start area, preferably stand on the bridge overlooking the venue to get a good idea of visuals, things to sight on, etc. You may also want to walk around the canal area. It's deceptively long from the entrance to the exit and can be mentally tough if not prepared. The canal will also be a washing machine so think about a plan of where to swim when you get there. I like to swim along the sides, but it's deeper in the middle.
Race day, think about a zip lock bag for ice on the run. It will make a big difference on a hot day.
Have fun!
The plan looks good!
Tom
Thoughts:
Very important to get that bike HR down as you lay it out to 135 or below. Coming out of the swim, adrenaline running high, everyone else flying out of there, Patience and Discipline is a must. If it takes 20-25 minutes to get it down.....DO IT. While it may seem crazy at that time, it pays BIG dividends later on the run.
You and I have exactly the same FTP .... 306. Now I understand the 220 number and I also see you have a great bike base! HOWEVER, I would go conservative and set that ceiling at 210-215, fueling meticulously and setting yourself up for the run given this is IM #1. Hard to understand what miles 18 - 26 of the IM run feels like ........running vs. hobbling and walking will make up way more time than biking at 220 vs. 215......think about it....
Last year at IMWI I ran the entire marathon and past many many guys with vDOTs much higher than mine simply because they burned too many matches on the bike.
It will be tempting to go outside of your Box up through the half way point of the bike given this will be the most rested you have been since your training plan began and you will feel great but, at all costs, stay in that box.
Stay close to the EN veterans there at the race. They will take care of you.
Lastly, have fun. Take it all in from miles 24-26.2 of the run and remember, there is only 1 time to cross that IM finish line for the first time!
KMF bro!
SS
Thanks for posting. Brings back fond memories from this race. You've clearly soaked up a lot of goodness from EN, and it shows in your details. Depending on where you're coming from, heat/humidity are likely going to be your biggest environmental challenges (wind and the lake water being distant runner-ups). Keep hydrated all week, add some salt beginning mid-week (if you tolerate it well). No problem with your race-day breakfast except I wouldn't drink the Naked Smoothie that is specifically protein-loaded. You don't need protein; you need easy-to-digest carbs that won't come back up (or down) any time during the race. It's not as bad as fiber, but don't take any nutritional risk in your first IM. The swim is the swim. It's easy to lose focus, so mentally prepare in advance to dig deep when you get to Stage 3 - the canal. Simplify your transitions as much as possible, get in, get out. It is not an opportunity to rest or catch your breath - you can take it easy the first miles of the bike and run instead. People who take transitions easy are always shocked to see later that they spent 12 and 14 minutes in transition (and they're usually unhappy with those results). Both TAs can easily be done in under 4 minutes each, sub-3 with some real focus and practice. As for the bike, good God! You and I are the same size, but you've got 50 FTP points on me. That puts you well above 4.5 w/kg, at a world-class level in your AG and in line with low-level pros. Honestly, if I rode that course at your watts, I would fully expect to be around 4:45 (BestBikeSplit says I would go 4:46 at 215NP) and lead my AG, if not the entire amateur race, into T2. By comparison, I rode TX at 165NP (5:20), and came out of T2 in 18th AG. Assuming you're using the same PM that you trained on and did your RRs on, you should be able to fly on this easy course. But you must stay aero. Stand up and stretch the lower back and hip flexors each time your Garmin alarm goes off, but you're otherwise down. Your calories could be a little high (80g of carbs/hr is probably the most you can digest), so back off the food (but not the water + salt) if you start to bloat late in the bike, and I would stop all food 30-45 minutes before T2. Things will get very real around Mile 80 of the bike. The excitement will have worn off, the pure joy of being in an IM will have passed hours earlier, and it can just plain suck. It's mostly mental (probably 90%), so again mentally prepare in advance to conquer those last 30~ miles. I break it into 5-mile sections and just try to get through each one. But the desire to sit up in the bars and convince yourself that you're not racing, this is just for fun and you have until midnight can be quite tempting - have an answer in advance to combat that. Similar story on the run: the first 13 will be pretty easy, the next 5 to 7 will be difficult and not that much fun, with the closing miles mostly being about the brain overcoming the body's overwhelming desire to find a couch. The biggest mistakes IM rookies and vets make, IMO, are biking too hard (especially the first 40-50), eating too much, drinking too little, and running the first 3-6 too fast. Just follow the EN path: pace properly, be all over your hydration and salt, be prepared to dig deep, smile and have fun.
MR
@Paul Curtin - I think I know what to do with the duct tape (wrap around tire and rim at spot of tear in tire in case of bad blowout?) but not sure what to do with the gorilla glue. Does the gorilla glue go under the tape? and what kind of gorilla glue.
@Tom Glynn - I dont think I will be doing the swim practice, but I will definitely walk it. I was told by another that had done the swim a few times to start the swim from the right side. I dont know if this matters or not considering now its a rolling start. I will have the bag for ice! and a hat that when it gets wet is supposedly cooler. Looks like it wont be too hot (relatively for Houston) but things can change quishawnl5
@Shaughn Simmons - Thanks for the advice, I will take it! I REALLY want to be able to run the marathon, so I will hold back on the bike. I think I am going to focus on my HR and not worry about the power. The power should be pretty good anyways. Unlike my trainer rides, I cant just close my eyes and push as hard as possible
@Mike Roberts - First, I need to thank you for all that swim advice I have read from you (even though it wasnt directed at me). I will post some swim video after this IM (My swim is getting better, but LOTS of room for improvement, especially with my stroke rate). My plan for the swim is to just take it easy and not really push. If I push I may save 10 minutes, but for my first IM, I dont think its worth it. I would guess its easy to get out of the box in the canal so I will watch for that.
The reason I am unsure about my power numbers on roads is that I didnt have a power meter when I first got a smart trainer (Tacx T2180 Vortex Virtual Smart Trainer) and my main power numbers have been based off of the trainer. It is calibrated and is supposed to be accurate (from various reviews) but it seems to measure a little high compared to my single pedal powertap meter. It's not linearly off from my powertap so its hard to correlate. For up to 185-200 they both seem to correlate. After 200 they seem to diverge from one another. I used the trainer for all my FTP tests and since October my FTP increased about 80 points. I think that is mostly my endurance getting better as I have always been able to punch out much high wattages for sprints (I am hopeful that continues). During training, I wasnt able to get good numbers on the flats when riding on the roads. At least this IM should give me some GREAT flat data! I will keep my bike watts down to 185 or so until I see what my corresponding HR is and then go from there. Like I mentioned above, I will gladly give up time on the bike so that I can run!
When do people start taking caffeine? I would figure that at the 80 mile section on the bike would be a good time. I have to admit that I am caffeine addicted.
Interesting about the protein smoothie. I had gotten that idea from various race reports. Not tied to the protein (even though I typicall consume quite a bit) so I will just look for the non-protein version. I will also switch to water and salt if I have to consume more liquid (due to Heat) than I anticipated.
I will keep the transitions as simple as possible. Do they bring your bike to you? or do I track my bike down?
Does anyone use arm coolers? Havent tried them, but do have some. Was thinking might be good on the bike and/or run.
Thanks EVERYONE!
Al is right (no surprise there): plan on retrieving the your own bike. In my experience, swim of :57 or faster, you get hands-on, first-class concierge service. Slower than than, self-service, you're on your own. I literally jog the TAs before the race, count steps, racks, bikes, etc. If you're going to be on your own, might as well be better prepared than anyone else.
With a forecasted high of 78, I wouldn't wear arm warmers unless I was coming from the north and was pasty pale. If you do put them on your bike, please give yourself several miles to roll them up. Like 10-15 minutes. It takes a long time, inch by inch. And don't even look at them the first mile. It will be pandemonium MOP that first mile.
Caffeine: I too an addict, I stop cold turkey a week out (i.e., now), hit a Clif Double Espresso gel at Mile 80 and another at 100. Could be real, could be psychosomatic, but it's solved my late-ride blues very effectively. Takes about 5-10 minutes for the kick to take hold.
As to where to swim, lots of people swim the buoys up the left side, middle. It's probably a bit straighter and faster but more of a washing machine. I like the right side, a little closer to the shore. Not as busy going out and pretty easy to site. Coming back it's a little more spread out until you hit the canal where your position isn't that important. Just site the bridge. In the canal pick a side or the middle and go for it!
Nice Race Plan. Writing this out is going to be helpful in your race and days before the race. Write out lists and work off those in the night before and the AM of the race. Couple things I noted in reading your plan. I also plan to go to coke at mile 18 but be ready at 14-16 as you may need it earlier. The caf gel at mile 70's is also a good idea as that is when I usually start to zone out. "1-5 licks of salt per mile" sounds like a lot of salt. I thought base salts were 1 lick per half hour?
wishing you great skill.
@Robert Sabo - thanks for catching the salt - the base salt website says "1-3 licks every 5 miles on the bike and every mile on the run." I won't likely take any extra salt on the bike unless I am drinking water as the GE should have enough salt (doesn't look like it will be hot for the race). I will just make sure I take at least one lick of the salt at each mile of the run.
I will trace my steps both ways out of the transition area and make sure I know how to get my bike. It gets very crowded in there.
In the case of an "official" Ironman (put on by WTC), always be able to locate your own T1 and T2 bags (they're frequently located in different places) and to be able to get your own stuff.
The same can be said for wetsuit strippers as volunteers to assist in these areas. They are "nice to have" but don't rely on them, so learn to be self-reliant as much as possible.
- the WS peelers, if it's a legal race, are right at the exit ramp, so start undressing before even pulling up the goggles.
- on race morning in T1 when you're loading up your bikes, go over and check your transition bags on the ground. You will have left them the day before, and there's a 90% they will be in slightly different places, perhaps covered by another bag or two. Bright green or pink duct at the top of your bag will make it easy to find. And if you knotted the bags the day before, undo them on race morning.
- if it really does rain Saturday morning, the grass in T1 can turn into a mud pit like it did a few years ago. They set up a couple of little pools or hoses at the exit, but it was painful to watch people spend 5 minutes sitting down and cleaning their feet with baby wipes, then a nice toweling off, eventually getting up and onto the bike. This is Ironman, not brunch at the country club. Plus, if you hydrate properly, you will go through 2-3 mobile foot washes during the bike.
- the 2 times I've had a WTC vol bring me my bike was early in the race when TA was virtually dead, vols standing around anxious to do something, so a polite but loud yell of your bib number may bring you luck. But if you come out of the water between 1:00 and 1:30, I wouldn't plan on it.
- Historically, IMTX has been really good about sunscreen - a lot of vols applying as you leave T1 tent, another big bunch of vols right at the beginning of the run course (so you can hit them Lap 2 and/or 3 too). No need to apply to yourself and waste time in transition.
What did you do when it was muddy? Did you put your shoes on at the bike? Or just let them get muddy?
@Mike Roberts - I don't see anything in the IMTX Athlete Guide that prohibits this but just want to point out that this was expressly forbidden at IM South Africa earlier this month. Over time, I am starting to see a convergence of rules between the overseas races I've done and the ones in the U.S., so I won't be surprised if they eventually ban personalizing the gear bags in the U.S.
I would add extra salt and food in Bike Special Needs should you drop it early on. Hard to find anything else to add to all this awesomeness!!!
~ Coach P
http://members.endurancenation.us/Forums/tabid/57/aft/21141/Default.aspx.
You will be amazed at how many people you will pass in T1!
And as @Shaughn Simmons with your bike speed and a balanced/conservative effort you will find yourself 'punching above your weight' on the run. This is your first IM, so better to be a bit conservative early on, but you have put in some solid training and planning which gives you a leg up on many. I think you'll find yourself on the very low side of your time estimates.
Last, but most important, remember to enjoy the hell of of it. This is the only time you'll ever race your first IM. Thank volunteers. High five spectators. Remember your 'one thing' and how fortunate we are to doing what we do. I look forward to following you and the team. All the best for a great day!