Tony L's 2017 IMWI Race Plan
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Race Specific Goals & Pillars
Steady effort wins the day; start slow and build to steady effort
No highs/spikes; no lows.
Start racing when get to the line at mile 18 on run
No hammering until mile 23 on the run – gotta get to the line ready to race
Stay focused in my box and on what I can control
Swim Focus/Process
Never stop moving; Don’t be shy to mix it up at the start
Stay in the box
Engage lats and core; front quadrant chin on arm to rotate and drive the hips like a corkscrew; faster catch/less lazy glide/point fingers down sooner to catch the ladder rungs; clean finish (brush leg and arm up)
Sight every 6th stroke + bilateral breathe
Stay with a group and on the bubbles; don’t wander off
Transition Focus/ProcessSlow is smooth and smooth is fast
Eliminate moving parts; Simple = speed
Knit gloves in T1
No socks on bike, arm warmers on bars (rolled and lubed) and put on while riding if needed
Zoot vest if needed
Apply lubes before swim; after insert macs while getting into wet suit Run to helix; stay to inside where less steep and speed walk (try not to spike HR); swim stuff to volunteer, shoes first (no socks) so these should be on top of the bag (make sure they are vaselined and powdered); then helmet on and clip; then gloves, then vest if needed and go.
Nutrition and water and Garmin should already be on the bike waiting, so no need to monkey with in T1.
Bike Focus/Process
Steady and aero wins the day; VI goal of 1.08
65% FTP of 260 = 165 – 170 watts for first 20 miles – to the top of Valley Road
70% FTP = 175 – 180 steady balance of the day
Basically, shoot for 165 to top of Valley Road /175-180 thereafter to be a bit more conservative/patient for the run
Cut corners and get aero right after the turn and stay therePATIENCE, PATIENCE, PATIENCE
Engage in loop 2: stay on top of goal watts; 1 caffeine salt+ 1 biotropic at start of second loop and midway through second loop before the stick. Keep mind from wandering by dialing in goal watts
HRM last 60 minutes should be about 120 – 125
DO NOT GO ABOVE 135 HR on bike.
As of 9/1: 168 lbs = 76.2 kg => 260/76.2 = 3.4 w/kg at FTP
Nutrition is key on bike/Process and set up
2 Bentos: 1 for tools and contacts and tylenol; 1 for Nutrition.
Set tools up on Saturday: 3 cartridges, nano, patches, 2 dollar bills, tire levers, multitool; Tyvek
2 tubes: 1 under seat + 1 tied down on top tube
Nutrition: Tian Chi packet; flask with 1 scoop ketones+1 scoop glycofuse powder. Salt stick 2 purses with 12 each (4 per hour x 6 hours = 24; 860 mg NA/hr); Base Salt – 1 lick per hour; in third coin purse: 2 Biotropics take 1 at first loop + 1 at end of second+ 2 caffeine salt to take between mile 75- 90 as needed; 1 Macademia Nut bar; 1 NatureBite bar; 3 almond butter; 1 e-gel
Plan:
Take 2 bottles at aid stations: 1 goes behind back; 1 into torpedo
30 min into bike take Macademia Nut Bar + salt + water
1:15 mark: Almond Butter Honey
2:15 Almond Butter Honey
3:15 NatureBite
4;15 Almond Butter Honey
5:15 Ketones/glycofuse into torpedo with water; drink within 30 min
6:00: e-gel for run + Tian Chi packet (straight into mouth and was down with water)
Run Focus/Process
Pace: Add 30” to TRP for first 6 miles: 9:15- 9:20
Steady Pace miles 6 – 18: 8:45 – 8:50
HR focus: Maintain 120 – 125 HR off the bike for first few miles, then target 133-135 HR and maintain or with slight rise in HRM as I maintain pace and then increase.
Cut corners
10 steps at aid stations – move through quickly
Begin racing at mile 18: 8:45 pace with 140 HR; recall the one big thing and offer up the hurt.
Lower hammer at mile 23: 145 HR and sub 8:45
Negative split the run
Nutrition on run
1 salt stick at each mile + 1 lick Base (in Fuel Belt, 2 purses with 13 salt stick each + Base)
Hand Held Fuel Belt: 5 oz LS + 5 oz water to consume in first 6 miles while HR is lower
2 e-gel to belt in case need additional boost during the run.
HoneyStinger chews to suck on during second half
At SP needs, pick up 5 oz flask of LS and dump into Hand Held while running (after changing socks and adding Vaseline to feet if needed)
Consume the Liquid Shot as able to at the aid stations
Take caffeine salt stick as needed on second half.
PR: 12:13:56 in 2014
| IMMOO Goals | ||
Swim |
1:15:00 |
1:47/100 yd |
|
T1 |
0:7:00 – stay to inside of Helix where less steep and speed walk (try not to spike HR) wearing shoes |
|
|
Bike |
6:10:00 |
18.4 mph |
|
T2 |
0:5:00 |
|
|
Run |
4:00:00 |
9:00/mile |
|
Total |
11:37:00 |
|
Schedule
Thursday
prep bike and then 20 minutes around the Glen, shifting gears and making sure bike is working ok
Yoss at 10:00 for ART
shopping
Off day from training
Wear compression
Drive to Madison; register. Course talk at 2:00; Athlete Briefing at 2pm Ballroom A&Bsip water
and coco5 in car ride to Madison; sit on
baseball to keep piriformis released
Pack -- set out in piles and organize
Pack gear into bags Friday am
Very light dinner; salt
Bed by 8:00
Friday
Run 30 min in am
Leave for Madison at 11 am
Arrive at 1:30; park at terrace or public spot. Swim 30 min until 3 then hotel for check in
Breakfast/Lunch: Kale shake with protein, Ketones+glycofuse, beets with gelatin, vitamins.
also sip water and coco5 in car ride to Madison
wear swim suit under street clothes
Hydrate
Eat carefully
Stay off feet as much as possible.
Sit on
baseball in car to keep piriformis released
Hotel check in at 3
Review race plans; GSM; organize gear
easy on the dinner: Simple and bland foods and not too much; team dinner
Stretch and roll; protein drink
9:00 bed time
Saturday
Sleep in late
Breakfast at hotel – eggs + ketones+glycofuse + almond butter + avocado + beets, gelatin and vitamins; coffee, stretch ; clean up
Organize gear bags 1 last time and walk through; add reflective tape to gear bags
Hydrate well; Coco5 and water.
Snack on carbs – sweet potato chips??
Leave for gear and bike check after the crowds by noon
Wear compression
Hydrate
Eat carefully
Stay off feet as much as possible.
Complete gear and bike check by 2pm. Not planning to cover bike.
Lunch: Cheesecake factory main meal by 2:00pm. Simple and bland foods and not too much. Order sandwich for evening meal.
Return to hotel, change, drop off food.
Mass at 5
Very light meal + protein drink + Salt Stick
Arrange
morning clothes and swim gear + special needs + morning nutrition; bike
nutrition/water; HRM
Shower and sunscreen
Stretch, ice and roll
Bed by 8:30
Sunday
Rise at 3:00
Affix timing chip to ankle with safety pin
Wear HRM during swim; snug
Waterproof sunscreen
Turn on Garmin as leave hotel so pairing with satellite occurs before confusion with other bikes
Ketones + glycofuse (x2) + protein drink, vitamins, beets/gelatin, coconut milk in coffee
Isos, stretch
Give thanks I get to do an Ironman
Leave hotel by 4:45
Drop off special needs
Get Body Marked
Pump tires and take pump to lost and found
Add water to Torepdo ; add nutrition and salt to Bento
Check brakes and wheels and be in right gear
double check bike that tires holding air and brakes work
Review race plans, chill until 6:00.
Take Dramamine. May need to go to Hilton for bathroom.
Get into wetsuit by 6:00; macs into ears then button hole/lubes
begin walk down to swim start at 6:00
assuming we are able to warm up, wearing Zoots and carrying Morning Clothes bag. Put Zoot shoes under eye glass table. Get into water and loosen up, making sure wetsuit is fitted properly. Take 1 ketones + glycofuse before heading to swim; sip on water while in line; wear zoots, carry water bottle and dispose before going into water. Be sure to put macs in before getting wetsuit lube on my hands.
Swim Notes
Be in line by 6:30 - 6:40 (7:05am start) – this way I can avoid the mass crowd at the swim start entry into the water in order to deposit the shoes under the eye glass table and loosen up in the water beforehand. Wear Zoots down to the swim start and then place under the table.
Wave start; will need to mix it up at the start. Seed myself 2 minutes faster than expected – so with the 1:15 group. Swim to open water just left the ski ramp. Once past the ramp, I’ll veer away from bouy line to where there should be open water and try to avoid people coming at me from the right of the ramp. Then just don’t stop, even if hit. I’ll bilateral breathe (3 strokes to a breath) and sight at the end of every 6th stroke. Focus on the feel of the rushing water as I grab it and pull it past me, and as I finish the stroke with finishing arm parallel to my leg, lift up at the elbow (don’t over extend arm up over the leg) and thrust the arm forward to catch more water near the surface to pull more of it. Feel the rotation, corkscrew and engagement of lats. Think chin on arm; drive and rotate hips; quick catch (no long lazy glide), fingers down quick, clean finish.
Remember to slip into Zoots after swim for jog up Helix
Bike Notes
With a TSS of 286, an IF of 69% for a 6 hour IM ride and an FTP of 260, my goal average power is 175 watts with an acceptable variance of 8% to 10% (185 – 189 watts) for IMWI. See above for bike plan. For hills longer than a 3 min climb, I’ll go at 105% of the 175 goal NP, or 184 watts. For hills that are 30 second – 120 second climbs, I’ll go at 110% of the goal NP, or 193 watts. I’ll keep an eye on the watts and do my best to not let them spike over the 260 FTP, trying to never go above 85% of FTP, or 221.
Also watch HR as noted above.
This will require smooth pedaling and a steady cadence during the climbs and across the flats – so I’ll also watch the cadence on the hills and beginning the descents to keep it higher and steady, and use momentum as much as possible going into the hills.
Take in
nutrition calories, slowly, after 30 min
on the bike (beforehand, water and maybe some salt)
Run Notes
On the run, holding a 9:15 pace for the first 6 miles and then dialing into an 8:45 pace after that. At mile 23 push a 10k pace or with whatever is left in the tank for the final 3 miles. Suck other souls if necessary.
Get to the line at mile 18 and step on the gas to race, but not full out
until mile 23.
Look for family and support along State Street.
Only water and some salt during first 3 miles, then 5 oz Liquid Shot + 5 oz water mixture over the next 3 miles. Consume 1 LS by mile 6, then an e-gel if needed before special needs. Refill with LS at run special needs. Take HoneyStinger chew to suck on if can’t stomach the LS. Salt Stick with caffeine if necessary. The last 30 min on the bike you should be sipping water but avoiding the calories. This will allow you to transition better to the running. For the run, 3-5 miles at that conservative 9:15 pace/125 HR. Let the body adjust to running and don't take in very much nutrition. Again, mostly fluids and maybe just salt. Start building HR to 135 and maintain until mile 18 at which point it can start to float upwards until mile 23, can then start to red line it
Finish strong and smiling.
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