Scott Renick's 2017 IMLP race plan
This is my 6th IM, 2nd trip to LP (2015 with heat & injured leg = bad run). We’re staying in a house 2 blocks from the oval for easy logistics. I’m 6’0” and 149.3 lbs, my lowest race weight yet.
GOALS in order.
Survive, Finish (16:59:59), Finish uninjured, Beat prior LP time 12:51:xx, Sub 12:00:00, PR (sub 11:19:xx)
Thursday
Swim in AM
Drive course
Go to registration
1 PM Pickup bike from TBT, back to house for full checkup
Head out for easy ride (to Keene, cut short at Upper Jay over to Whiteface then home, ~35mi)
Team Dinner – 6PM
Friday
Swim in AM
4Keys talk @ 10:30 am
Ride bike course then short run
PREP all transition & SN bags
Early dinner then early bed time to establish routine
Saturday
Possibly swim short & easy depending on how I feel.
Charge Garmin edge & fenix
Early lunch/brunch then massage at noon
Drop bike & bags
Early dinner & in bed at 8PM, hopefully sleeping shortly thereafter
Sunday –
3:30 AM wake up
coffee ASAP then banana, bagel & infinit
Head to transition for body marking
Put Garmin (pair w/ PM) & 2x bottles of Inifinit on bike
bloks/gel/waffles into bento
Pump tires
Back to house for gear drop & last minute restroom break(s)
Apply body glide, aquaphor & sunscreen then head over to drop SN bags & then swim start
water & non-caffeinated gel before race start
Swim -
Line up between 1:10-1:15, hit the water & go.
Be steady, smooth & fearless.
Deep breath after loop 1 then dive back into race.
T1 –
goggles & cap into sleeve of desoto wetsuit top as it comes off.
Wetsuit strippers for bottoms, get both pieces stuffed together as one on the run up to transition
Zip jersey top 2/3 up
Grab T1 bag
sweatband then helmet then glasses on
Plastic for chest cover, socks for arm warmers
wetsuit into bag (or get volunteer if available)
Grab shoes and run to bike, shoes on, head to exit
Bike - FTP 257 on Trainerroad/KICKR so ??? in real life
Stay focused on T1 downhill exit then just let people pass and take it easy out of town.
(REMEMBER in 2015 the guy that crashed out in front of you before River road and had to DNF <90’ into his race).
Start 15’ timer on Fenix, Start eating & drinking immediately
Bike Nutrition
Empty BTA first then replace with water from aid station
Switch to GE when infinit is gone.
2 bloks every 15’, waffle every hour then gel when out.
1.75 bottles/hour of liquid
salt pills every 2 hours
Start pushing watts up to 175-180 after Keene descent, but DON’T overbike loop 1
Stretch neck & back with position changes on the climbs
Go easy uphill, push it downhill & remember how the run from Jay to Wilmington was sneaky hard on the legs last time.
Stop at bike SNB if replacement bloks, infinit or tubes/co2 needed…SKIP if not.
Loop 2 executed like loop 1 but without the easy leg up to Keene
Stop eating at Whiteface to get ready for run, focus on strong finish.
Feet on top of shoes for cruise into T2
T2
undo helmet as soon as bike is taken
grab T2 bag & make some room in tent.
Sock, sock, shoe shoe
helmet & glasses in bag (or get volunteer if available)
Grab ziplock and run
Sunscreen from volunteers (if needed)
Get hat, sunglasses, race belt on while moving out of T2 & onto run course.
Run
This is the only segment where I truly have a goal. I haven’t put together an IM with S, B, R & nutrition being on point and haven’t ever run to my potential (PR is 4:07:xx). VDOT is 50. I’d love to PR & also get under 4 hours (says the guy from central FL whose only hill running has come on the treadmill). I’m carrying better overall fitness into this race and have had good long runs with solid pace in the past weeks.
Run Nutrition
Take GE & water in the early miles, then switch to coke when the body tells me to.
Gels with caffeine for the 2nd loop (unless my body says I need them earlier)
Since I’m sure to still be on course when chicken broth comes out enjoy it.
First 6 miles "stoopid slow” & DON’T overdo it in early downhill sections.
Walk all aid stations. Take a BASE salt lick just before, then water, whatever drink/food is appropriate then ice into Racesaver bag & back to running.
HR should be 140-143, watch it & Stryd watts on hills to not overdo it. Focus on form, where are my feet & how long is my stride on both uphill & downhill.
Hit SNB for notes from my family. Race tradition for me & worth the small time cost.
Start pushing the pace after the big hill back into town, then RUN with whatever I have left to the end. Don’t chicken out. Make my mind my weapon, not my weakness (to quote Tanya Streeter)
Sunday Night -
Stuff my face with everything I’ve been withholding from my self for weeks (pizza, ice cream, etc.).
Have a couple of beers to rehydrate 
Head back out to cheer on those still racing.
Sleep like crap (as usual) & wake up tired on Monday AM ready to spend to time focusing my family.
Comments
Good plan. Make sure you've got some power caps on the bike for the hills. The key to a successful run is a smooth, controlled bike. Feed on the bike, but don't overeat like most will - that too will quickly derail a run. I'm a 51, so I think sub-4 is doable for you on the marathon. But it will be a challenge, even if you nail bike pacing/nutrition. If 4 is a really big goal, then I would suggest tightening up your run plan. Be more militant, a bit mean, and go steal it. Walking every aid station without a tactical plan for doing so (like, "grab drink, walk one step, breath, drink, go" or "count 5 or 10 steps, go") can cause you to lose 20 seconds per mile. Game over! Drinking Coke (crap sugar) before Mile 20, looking forward to broth, stopping at SN, reading notes - all fun and part of the cool IM experience. But could easily cause you to lose another 5 minutes.
Looking forward to racing - and re-hydrating post-race - with you.
MR
Good luck and great skill!