Mark S. Wisconsin plan
About Me:
Aging up to 50-54 this year. This is my 6th Ironman & 4th time at Wisconsin
FTP: 272 VDot: 41
Training in 2017:
Fitness is at an all-time high mostly due to a two year commitment to run more frequently. December ’16 through mid-March ‘17 I ran every day then cut back to five days a week after the out season. Run speed & endurance is noticeably improved vs. previous years.
Strava (Bike/Run):
Training Peaks (Bike/Run PMC):
Race Plan:
Overall plan:
This being my sixth full Ironman my plan is to race & not just participate.
Swim: Estimated time: 1:18-1:20
I’m an average swimmer at best so my goal here is to limit the damage and exit the water as fresh as possible. I need a good warm up before the swim start. With the new wave start format I’m not sure if a warm up swim will be possible, if not, I will get a good run in before entering the water.
During the swim itself I need to stay relaxed and not be tempted to push too hard. Usually the swim at Wisconsin is quite congested until after turns one & two on the West end of the loop. I need to keep my breathing in check in this first section. Things are more relaxed as the field spreads out on the long back stretch so focus here will be to find my rhythm & hold good form.
T1: Goal time 7:00
Smooth & efficient here: Wetsuit down to my waste before exiting the water then find the biggest/ badest wetsuit stripper in the line. Run/jog up the inside of the helix & into transition. T1 bag will only have bike shoes, helmet, jell flask & towel. Quick towel off of my head, ask the nice volunteer person to bag my wetsuit & goggles then put on helmet & go. Will carry shoes to the bike & drink jell/water mix on the fly. Remember to be careful on the helix during bike out.
Bike: Goal time 5:35, VI: 1.05 or less.
My moving time last year was 5:46 with one pee stop for a total time of 5:48. My fitness & training so far this year along with my race rehearsals support a faster time goal. That said I’m not going to push beyond my limits just to chase a number. The keys for me will be get my HR under control in the first 10 miles then at the other end to keep up the power & HR in the last 30 miles. Aside from the one big hill at mile 105’ish this is a net downhill section and there is a lot of speed to be had there.
RR1 (8/5/17): https://www.strava.com/activities/1118991585/laps (SBR brick w/ 1Hr swim & 6 mile run). Ran well off the bike. This was a hot day.
RR2 (8/25/17): https://www.strava.com/activities/1151921624 (SBR brick w/ 1Hr swim & 6ish mile run). Run was a struggle after this ride as I didn’t take in enough calories or salt during the second half of the ride.
Bike plan:
Fuel: 1 bottle GE every 45 minutes plus 1 ½ oz EFS Liqid shot every hour. That’s 360 calories per hour, 89g carbs & 950 mg sodium. Will try to get in some additional calories (Gu Roctaine w/Caffeine) during the last 1/4 of the ride.
Should pee at least once on the bike and again in transition.
Effort: In the above RR rides I started at 180ish watts for 45 minutes then tried to hold 205 watts for the remainder of the ride. On race day I will lower that to 195 watts on the “flat” sections & try to limit the effort on the bigger hills. After the first loop I’ll asses how I’m feeling will drop a few watts if necessary.
Remember, this is a race and there are several sections that I can push harder but I still need to run well after.
T2: Goal time 3:00
Contents of T2 bag will be shoes/socks & go bag (glasses, visor, race belt with race saver bag attached & water bottle). Socks/ shoes on in the room, everything else on the fly. May need to stop at the port-a-jon.
Run: Goal time 3:59
Based on previous Ironman runs this is an aggressive time goal for me. My training this year along with race rehearsal runs say “you can do this”. Solid execution & focus will be the key here.
20 mile RR run (8/17/17) https://www.strava.com/activities/1139067621
10 mile race pace brick run (8/13/17) https://www.strava.com/activities/1132017896 (SBR brick w/45 min swim & 2Hr. ABP ride).
Run Plan:
Fuel: Cup of GE at each aid station plus one cliff shot every 5th aid. 250-260 calories/hour but will try to front load as much as possible. In past Ironman runs I’ve found it hard to eat after about mile 12-14. It’s critical that I get food in during this time so I may switch to coke & 1/2 banana here.
Effort: My plan is to walk 10 steps at each aid station. Per EN protocol I’ll run easy/HR as noted during the last 20-30 miles of the bike (Normally 138-142) for the first 6 miles. That’s to the aid station on State Street in Madison. Will walk/jog the hill on Observatory as needed to not spike HR. After mile six I will keep HR at 147-150 until mile 18 or 20. Need to pay close attention to HR & food in miles 12-16. If HR is dropping I need to eat. After mile 18 (State Street aid station again) I’ll push the effort level as high as I can capping HR at 156 until the last mile or two.
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