Clark's 2017 IMMT Race Plan
Clark’s 2017 IMMT Race Plan
General Info
• IMMT ‘17 will be my sixth full distance race and my first IMMT
• Age: 51
• Weight: ~172
• W/Kg: 3.67
• Vdot: 50
Background / Preparation
Last time out (IMAZ ’16) was super successful, I PRed and for the first time ever, I cracked the top 20 (16 of 220). Because I don’t excel in any particular sport, it took improvements across all areas to achieve that result.
IMMT will be my first “hard” IM course or at least the first hilly IM course. My preparation has been good, but certainly not great. Because of time and logistical constraints, nearly all my long bikes were point-to-point, on my road bike, on gravel rail-trails. My legs feel strong and my overall miles/hours were good, but I do not have enough tri bike time under my belt. My camp week race rehearsal was on the tri bike, but it was on the trainer: my first ever trainer century. RR#2 was outside and was much less successful. After about four hours my back gave out and that took my head out of the game. It was all downhill from there. I rebounded for day two with a 5.5-hour (100 mile), point-to-point, gravel ride, again, due to time / logistics challenges.
I’m feeling healthy, except that my back is a huge question mark. If I can keep my back in check and have a strong ride, then a good day is possible. If my back acts up and takes my head out of the game, then it could be a real shit show. To that end, I plan to focus on controlling what I can control and being prepared for what I can’t control.
Last year I tried to push the envelope and, although I ended up going faster, it was because I was more fit, not because I was successful at pushing the envelope. This year I’m NOT more fit, so if there is to be improvement, it must come from pushing the execution envelope. Maybe this time I’ll have more success. I had some success pushing IF during longer rides, but I’ve always had trouble carrying that through to race day. I guess that’s why I like racing since each race is a new opportunity to see what’s possible.
To achieve my overall goals, I will need exceptional EN style execution.
My specific goals around execution, I will:
• stay in my box
• ride my numbers
• remain patient and disciplined
• be perfect in transition
• not let the conditions of the day dampen my spirit or focus
• be smart on course and make good decisions
• evaluate my situation frequently, asking “what should I be doing, right now, to give myself the best chance of achieving the exceptional outcome?”
Mental Focus
In preparing this plan, I looked at other examples, I looked at past race results and I looked back at my training. I’ve done the work and I know where I want to be when this is all over, but many things are beyond my control. Thus the most important focus for me is to stay in my box.
Race Week
Relax, have fun, be smart and make good choices. This is my first ever “drive to” event, all my previous IMs have been “fly to”. I’m looking forward to the drive and I’m really looking forward to staying within walking distance of transition!
Wednesday: Prep day. Pack the cars tonight following my checklist.
Thursday: Travel day 1. Leave work by 3:30 so that I can meet Cath at her office by 5:00. Move my bike to her car and leave my car at her office. On the road by 5:30. Drive to Syracuse, NY. Overnight TBD.
Friday: Travel day 2. Leave hotel by 7:30, arrive Mont Tremblant ~1:00. Pick up my race package. Drive the bike course. Check in to the Air BNB. Setup my race bags.
Saturday: Quick swim in the lake, if possible. Setup transition and then feet up for the rest of the day. Make smart choices.
Race Morning
• Up at 4:00AM and eat according to plan
• Apply sunscreen, glide, etc
• Put on tri suit under casual clothes (remember a jacket and a head lamp)
• Leave house at 5:00 AM. Walk to transition.
• Top off tires, load bike with nutrition and Garmin
• Double check T1 and T2 bags
• Drop special needs bags, if I’m using them.
• Nurse a bottle of scratch labs while walking and waiting
• Walk to the swim start
Swim
• Warmup swim if possible. If not, warmup run.
• Eat a gel at 6:30
• Work my way to the middle of the 1:15 group
• Swim start: I’m calm and collected, long easy strokes, look for feet, sight as necessary
• Follow the buoy line, breathing to the right so I can see it
• Look for bubbles to follow, or feet
• Maintain form and pace; remember that this is a race.
• At the first turn refocus on form and keep pulling
• At the second turn evaluate RPE and adjust as necessary.
• On the way back – form, form, form, form
• Follow the buoy line, breathing to the right so I can see it
• On swim exit, let volunteers help me out of the water
• Move quickly to a stripper. Leave goggles and cap on, carry wetsuit into transition
T1
• Move with purpose – slow is smooth, smooth is fast
• Pick up my well-marked transition bag
• Find a clear spot to dump my bag
• Helmet on and buckled, arm coolers/warmers as necessary, bike jersey and socks
• Suit, goggles and cap in bag
• Sunscreen station for any spots that rubbed during the swim
• Grab bike and follow my pre-planned route out of transition
• If allowed, shoes will be on the bike
Bike
• Ride my numbers, stay in my box, “eat, drink, pee, repeat”
• Refill at all aid stations: min 30 ounces per hour, more if thirsty or hot
• Eat per plan: solids first then switch to gels
• 1000mg sodium per hour via liquids and base salt
• Ride easy until HR comes down (this is critical for me)
• Once HR is down, work up to 72%+
• Stay aero and relaxed
• At every aid station ask: how do I feel, what do I need right now?
• Don’t fret the conditions, ride my numbers, STAY POSITIVE
• Maintain cadence and IF on the downhills, don’t get lazy or lose focus
• Watch out for power spikes on the hills!
• Leave shoes on bike heading into T2
T2
• Best in class
• Dump bag
• Shoes on
• Grab run-bag and go
• Let volunteer put helmet, gloves and jersey in bag.
• Once on course, put on hat, run belt with number, sunscreen, sunglasses, salt tube, gels
Run
• Miles 1 – 6 @ goal pace while watching HR and RPE
• Miles 7 – 18 Watch HR and adjust as necessary. I expect I will have to work to keep my HR up, so do that work.
• Miles 19 – 26.2 This is where the fun begins. Don’t slow down. Finish with nothing left in the tank.
• Focus on nutrition – Eat and drink what I can early and salt every mile, switch to coke when needed
• At every aid station ask: how do I feel, what do I need right now?
• Adjust as necessary
• When it arrives, EMBRACE THE SUCK, turn it into ENERGY.
• Cross the line and smile for my picture!
Goals: If I get the weather and the day I want, then I think I can go sub 11:00 and here’s what that might look like:
• Swim: 1:18:00
• T1: 0:05:00
• Bike: 5:45:00
• T2: 0:02:00
• Run: 3:49:00
• Total: 10:59:xx
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Comments
Not much to comment on. Great plan, as expected. You've tried, tested, adopted and applied so much from EN into your race plans, and you saw the result last fall. You have confidence in your run, which is totally warranted. Just get to the run next Sunday, then run. Even with the hills, you know how to fuel, hydrate, salt and pace the bike properly. Just do that. If standing and stretching on the bike helps loosen the back like it does mine, I recommend building those into your nutrition schedule. Most of all, between now and next Sunday night, erase all of those lingering thoughts about whether you're fully trained and whether your back will flare up and replace them with 100% confidence. Embrace the opportunity that we still get to play games at our age and go have fun.
MR
Short and effective race plan
for sure you cant compare IMMT and IMAZ course.. no cactus !!
-Did you think what will be in your SNB ?
-Batteries are changed and ready to go ?
-Yes you are allow to leave your shoes on the bike
You did train well during that build, trust what you can do, last year wasnt just luck you can prove it to yourself !
See you there !