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Brian Hagan - 2017 Ironman Louisville - Race Plan

Brian HaganBrian Hagan
in Racing Forum 🏎

2017 IMKY will be number 4 IM for me.  It is my second IM race with EN, but I now have 2 years of experience with EN and feel more prepared than ever.


My stats:
Age: 46
Weight: Between 155 lbs. and 158 lbs. (Sae as Texas)
FTP: Tested outside 15-August 276 = 3.88 w/kg
VDOT: 43 – FTP 7:36/Mile
I had hoped my CTL to be a bit higher (160), but a family vacation and bronchitis (feeling great now!) made my volume lighter than planned for September. 
Total: 141
Bike: 68
Run: 53 (based off 7 mile time trial for FTP Pace of 7:36 tested on 22-Aug)
Swim: (using 20 TSS per 1000 yds) 21

 


 

My long swim speed has improved a little over the last year.  My average pace per 100/yd with a wetsuit or pull buoy is about 1:40 / 100 yd.  Assuming straight swim, I should get in around 1:10 depending on current, getting on feet and concentration on cadence. The swim is supposed to be wet-suit legal.  Avg temp per athlete guide 

My bike is where my biggest improvements have been realized since IMTX.  I’ve been to several camps that have really pushed by endurance, climbing and descending abilities.  Most recently, I have embraced utilizing Zwift races in place of FTP work and our Sunday Team EN rides on Zwift.  

My run is about where it’s been for a couple of years.  I averaged 9:20 pace on a 20 miler last week and it is also where my pace seems to settle on my brick runs off the long rides.  I will run to heart rate on the run, but I would be not totally surprised if my pace is a little slower. 

Thankfully, @Scott Dinhofer has already planned most of my week

Thursday

Check in at expo
Grocery (if I don't get there Wednesday)
Ride course with @Francis Picard and anyone else from the team that is interested
Pack transition bags

FRIDAY

Morning swim at the YMCA
2 PM Team Coffee - Please and Thank You, 252 East Market Street
5:30 PM - Cars depart for Kellie's house.
6:00 PM - Dinner at @Kellie Moran-Jones Home (Qdoba Catered) 

SATURDAY
9:00 AM - Team Breakfast Wild Eggs - 121 South Floyd Street
Noon – Watch IMWC at my hotel room with team

Race Morning – up by 3AM

  • Make cup of coffee
  • 2 Vega Bars (270 Calories, 34G Carb each) / Naked Smoothie (Blue Machine 320 Cal 76G Carb) Total = 860 Calories 144G Carb – Will eat over 2 hours
  • Bathroom
  • Go back to bed and wake up at 4AM
  • Drink coffee
  • Bathroom
  • Apply sunscreen – Bull Frog
  • Put on race kit
  • Put on tattoos – If I go that route
  • Put on Timing chip
  • Put on Garmin 920 – Not sure if I want to wear for swim or just put in T2 bag???
  • Bathroom
  • Place morning clothes bag in shoulder bag and then have packed
  • swim cap, (2) goggles, and wetsuit
  • 3 24oz bottles of Gatorade Endurance
  • 3 gel flasks
  • 1 cliff bar with the wrappers cut off on the end
  • 1 gel for 15 minutes prior to swim
  • Place Naked Juice smoothie in bike special needs bag + 2 tubes and 2 CO2
  • Place socks and tums in run special needs bag
  • Put on headlamp
  • Take morning clothes bag, bike & run special needs
  • Maybe bring pump if I have a Sherpa to take back (maybe wife)
  • Leave hotel by 5:10 and walk to transition

 Transition - Bike Transition is open from 5:15-7:00

  • Hopefully T1 bag is empty otherwise will possibly contain helmet and shoes
  • Inflate tires (100 psi) (will have latex tubes)
  • Put bike in easy gear
  • Calibrate PM with Garmin 820
  • Place 1 gel flask in bento with cliff bar
  • Fill aero bottle with Gatorade Endurance and place 2 spares in down-tube and rear seat.
  • Place arm coolers on aero bars (will only use if temp is high or very sunny)
  • Place Amphipod waste belt on arm coolers (with gel flasks, salt pills, tylenol)
  • Band shoes to bike if allowed
  • Bathroom where I can
  • Be out by 5:45 and start heading to swim start

Swim Start

  • Walk to Brown Forman Amphitheater
  • Stretch and loosen up as much as possible on the walk over
  • Apply Tri Slide/Body Glide
  • Drop off special needs and AM clothes bag and head to the swim start
  • Take Gel  - with sip of Gatorade Endurance
  • Seed yourself front of 1:10

Swim: Goal - 1:10- 1:15

  • Swim in control for the first 5 minutes, not too hard.
  • Get close to the island going out (I've hear there is less current there).
  • Don’t get bothered by people swimming into me.
  • Stay with crowd
  • Breath looking behind me (except when sighting) without lifting head.
  • Blow air completely out under water to help my torso sink and legs raise
  • Rotate
  • Don’t lift left hand.
  • Keep cadence up
  • Think about T1, why I am here and what I need to do.
  • Swim out further from the island with the current on the way back

T1:  (bike bag – Helmet with shield and maybe shoes)

  • Goal – Pass hordes of people.  Make my 1:15 swim a 1:10 swim.
  • Cap and goggles off and in right hand.  Sleeve over watch on left hand. Pull off top. 
  • I will use the wetsuit strippers.  
  • Make sure shield is connected to helmet and then put on the helmet.
  • Run to Bike – Best I can with arthritis in left ankle
  • Attach Amphipod belt to waist
  • Mount bike at the line and go.   

 

Bike – Goal – Follow BBS guides from my race plan.  I used a target of 260 TSS based of guidance from @Coach P.

NP 190; VI 1.03; IF: .69; TSS 263; Time approx. 5:35.  My plan is to focus on power and VI.  Everything else is an output.

Bike: Specialized Transition 2013, Flow 60 front, Flow Disc Rear; 11/28 Cassette; Compact 50/34 Crank; Quarq DZero PM

Will tape watt by BBS terrain targets to aero bottle 

  • Put on arm coolers while rolling if I use them
  • Eat cliff bar after HR has settled
  • Start drinking right away.  3 bottles of GE for first hour.
  • Settle into 180 – 184 watts on flat section heading out of town.
  • JRA first 30 miles (up the hill to La Grange)
  • Gel at every :15 and :45
  • Drink 2 bottles of GE per hour for hours 2,3,4 and 5.
  • Tylenol at hour 2 and 4
  • 1 salt tab – nutrition should have all the sodium I need, but in case I fall behind
  • Communicate and think safety first on the turns.
  • Be in the right gear going into the turn so you can maintain speed coming out of the turn without tossing out huge watts.
  • Be aero at all times unless safety dictates otherwise.
  • Constant power sustained through the crest of climbs - focus on this all day!
  • Do not stop pedaling
  • Add specifics after driving the course

T2:   

  • Run Bag: Shoes and Socks, go Bag consisting of hat, race belt, salt tablet, race saver bag and 3 gels)
  • Socks, shoes, go-bag & GO
  • 1 salt pill at first aid station
  • Fill race saver bag with ice at first aid station

Run HR-135 - 145

  • Start running while keeping HR below 135 – 140 for first 6 miles.  This is almost always by bike HR at the end of bike.
  • Miles 6 to 18 – Heart Rate can go to 145 – Start Red Bull
  • Every mile, check on form, check on cadence.
  • 3-4 gels by mile 6 stopping at aid stations as needed then liquid and whatever I can eat as needed
  • 26 (1) mile runs – don’t let my mind wander out of the Box.
  • Brisk 20” walk at the aid stations and get heart rate 135 - 140 then start running.
  • Try to avoid getting shoes wet
  • Don’t worry about everyone else racing around you
  • Mile 18 to 26 – Heart rate can go into 150s – Stay in Box!
  • Strong internal focus – This is what I have been preparing for the last 18 months
Tagged:

Comments

  • Paul CurtinPaul Curtin
    Very nice plan Brian, seems like you have everything covered.  Your PMC build is impressive considering the DVT issue ... you ran a negative TSB block of basically 3 months for June, July, and August ... fitness is right where it needs to be

    Can't wait to race with you ... see you next week!


  • Mike RobertsMike Roberts
    Great plan, Brian. Best of luck, enjoy the day. On the up-current portion, don't focus on roation. Instead, focus on each hand/arm constantly doing its part to keep the pressure on, foot on the "gas" at all times. Core engaged, shoulders back like Superman pose, almost like you're on a raft, one arm always pulling, zero gliding.  But head down, core very much engaged. The turnover is faster, less rotation. Against a curent, it's just plain faster. Once you turn and join the current, swim however you want. Be smart and conservative the first 60-80 on the bike, again on the first 6 of the run. You've developed some serious fitness. Celebrate it on race day. 

    MR
  • tim cronktim cronk
    I vote 920 in T2' not needed on the swim, and alleviates "the sleeve over the watch in T1".... Go get em and look up Simon Shurey (UMFL 2016 and UMWC 2017)
  • Francis PicardFrancis Picard
    I am the opposite of @tim cronk (omg How could i do that!!) and the reason is that its an additional moving part during T1 or T2 and this can be "free time" if you put it in the morning.

    1) Recharge everything
    2) how do you deal with sodium ? had you try it on RR ?
    3) DONT FORGET TO EAT !!! :open_mouth:
    4) you are silent about SNB ?

    ping me on Thursday, we could go clear all the admin stuff before doing the bike ride!

    Looking fwd to meet you and race with you in 2 weeks, that gonna be epic and the celebration of all your hard work you did since 18 months!


  • Brian HaganBrian Hagan
    @Francis Picard - Yes - I need to add charging to the list as well as batteries for PM and HR Monitor (just went dead this week).  Per the RN food calculator, I get enough sodium from my gels and GE.  I bring them along, in case I fall behind.  I tried taking one per hour at Texas, but I believe it caused my to retain too much liquid.  I never peed on the bike and I drank like 8-10 bottles of GE.

    You know me enough about the don't forget to eat.  This is one of my biggest problems and I need to stay focused.  

    For bike SNB bags I will have an 80mm valve tube (front wheel) and regular vlave tube for the disc.  If I get a puncture on either the first half, I will grab these.    For the run, I don't expect to need it, but I will have dry socks in case my socks get soaked.  Also, tums.

    For the 920, I like @tim cronk suggestion.  The only reason I want it, is to post my swim on Strava / TP.  Also, it's nice to know what time it is, but I have that field on my Garmin 820.

    @tim cronk I will absolutely try to hook up with Simon.  There is at least one 2018 UMFL athlete that will be there as well.

    @Mike Roberts Thanks so much for the swim tips!  That will be very helpful!  I am glad I got to read your race plan, because it is another reminder to ride the bike course smart and conservative.

    @Paul Curtin I am looking forward to seeing you and the rest of the crew next week!
  • Brian SmithBrian Smith
    @Brian Hagan

    Hey Brian, if you don't mind I am going to use your plan as a reference and a guide when I write mine today, since I have not done this before, it is all new to me!  Sooooo much to think about.

  • Brian HaganBrian Hagan
    @Brian Smith I stole with pride from the team, so feel free!  I hope it helps!
  • Tim SullivanTim Sullivan
    Have fun and have a great race @Brian Hagan! You are well prepared.  Looking forward to following you on race day!
  • Dawn CassDawn Cass
    @Brian Hagan
    Overall solid plan!!  I think you are going to do fantastic!

    Why the Tylenol on the bike?  just  wondering? 

    You have had a lot of build up to this and are more than ready.  Our temps should be favorable so the biggest thing I think you need to make sure to do is take on nutrition/GE on the bike even though it may seem like you don't need to.

    Personally still trying to figure out how BBS works so interested in how you think it can improve your times.

    Overall...you are more than ready.  Solid plan, great fitness.  Julian and I look forward to seeing you again next week!
  • Brian HaganBrian Hagan
    @Dawn Cass - Thanks!  The Tylenol is just something I may try.  I read about it in the forums, and I know Coach P uses it.  It is a pretty weak anti-inflationary that is easy on the stomach, and it may dull the pain I am going to put myself through.  

    I am hoping BBS will be something neat to keep me staring at my bike computer for the race.  What I really like is you can run a plan based off goal TSS.  Coach P suggested I used 260, so that's what I did.  My two biggest issues that I hope to stay on top of are 1) pedaling through the crests of hills and not letting up until I spin out on descents and (I do not need BBS for that, but my goal is to not stop pedaling unless it says 0) 2) getting lazy and riding lower than I should.  I am hoping this will become a fun game of trying to stay on what BBS says.

    I can't wait to see you guys.  I got to race with @Julian Cass in Texas, and now I get to race with you in Louisville!
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