Jeff K - 2017 IMLOU Race Plan - Redemption
Strong at the Finish – Slow is Smooth and Smooth is Fast!!
Backstory
I joined EN the week after IM LOU last year because I was frustrated with my past performances as I know I have both capability and capacity (IMMD – 12:55 in 2015 (3k swim) and IMLOU – 12:32 in 2016). Upon reflection over the last year of training and really looking at the work I have done, things are finally beginning to click. The most important part of it is being consistency - week in and week out. Fortunately, in my previous two Ironman’s my lack of fitness was partially masked by a lot of brute force and ignorance and the ability to suffer. This year, my fitness is solid and my run durability is legit and if I couple it that with a solid race plan and precise execution, the outcome will be much better.
Things to consider as it pertains to improved fitness
Consistent week in and week out training
150 Run streak as part of the NOS and JOS
IM Run Build - averaged between 30-40mpw running over 6-8 runs in 2017 vs. an average of 16.7mpw over 2-4 runs in 2016
IM Bike Build – Lots of focused time on the trainer, outside rides were mostly group rides with the fast guys
Body Composition – 15lbs lighter
My swim is stronger this year than it was last year
Really stretched myself this year – Got beat down on the BRC Mt. Mitchell day but did the whole ride. Both Camp weeks in the IM Build were extremely solid.
Application of The Aggregation of Marginal Gains
Tale of the Tape - 2017 Tale of the Tape - 2016
Age: 44 Age: 43
Height: 5’9.5 Height: 5’9
Weight: 169 Weight: 184
FTP: 285 (from July) FTP: what’s that?? Began NOS @ 223w
vDot: 43 (from July) vDot: say what?? Began NOS @ 38
IM Number: 3 IM Number: 2
Goals:
AG Top 20%
Be strong at the finish = able to enjoy the carpet, celebrate and return to watch the finishers
Pre-Race:
Wednesday – Swim and short run
Thursday – Sleep in, morning shake out run (30 min), travel to Louisville
Friday – Watch morning sun, athlete check in, pack bags (per EN Transition Bag List), bike course recon, team dinner
Saturday – Test bike – final checks, load gear, bike check in, chill, team activity
Race Day – up at 3:45 – Pre Race Nutrition. Begin Race Day execution plan (per EN)
Swim Goal: 1:00-1:05 (2016 – 1:07:xx)
Nutrition: Gel 20 minutes prior while sipping on GE
Line up in the 60 min group
Find feet early and stay on them the entire time – draft as much as possible
Execute the swim just like the multiple Race Rehearsals
Get legs kicking the last 300 meter
Swim Axioms
Head neutral and grab water
Smooth and long
T-1: Goal – 6 minutes (2016 – 10:xx)
Wetsuit, goggles, and swim cap off, sprint don’t jog to T1 Bag
Grab bag, move to first available volunteer and pull out supplies – volunteer packs it – Gift Card
Bag – Hand towel, helmet, socks, fuel belt with nutrition
Shoes on bike if allowed, if not run with them in hand
Keep moving the entire time – you can sit on the bike
Bike Goal: 5:35-5:40 – “The Should Split” (2016 5:55:xx)
Fuel Cell - Full with H20 (2 scoops Base Salt), 2 bottle of GE on board
In remote box – Clif Shot blocks (2 packs) open and stacked inside
Target of 440 kcal per hour (200 food and 240 liquid)
Solid nutrition (mini clifs) and fluids first 3 hours, gels/blocks and fluids the remainder
Water only as fluid the last 30 minutes
Execute ride per EN guidance – 1st hour JRA and slowly build power
Power target: 185w average for the day
Do not spike power over 220w
Bike Axioms:
Ride to Run – be smart
First Lap is a warm up
Be aero – hunt for free time on the course
Bring it home the last 40 miles (net downhill) – Really focus on the power and keeping on the gas
T-2: Goal – 6 minutes (2016 10:xx)
Hand Bike off shoes remain on bike and run to get bag
Put all cycling gear in helmet en route to T2 bag
Dump bag - volunteer to pack, Gift Card
Sock, Shoe, Sock, Shoe, move out with “Go Bag”
“Go Bag” contains visor, run fuel belt (salt tube, 3xgel, ice bag), 920xt and glasses
Run Goal: 4:15-4:20 (2016 5:08:xx)
0-6 miles – Easy – get the legs going and cap HR at 135 bpm – (9:45-10:00) – Stay in the shade as much as possible.
6-18 miles – Steady – keep legs going, cap HR at 140-145 bpm – 20 steps per AS (9:30-9:45) if necessary
18-24 miles – Focused Effort – maintain form and keep cadence high, cap HR at 150 bpm – 20 steps per AS (hold the line @ 9:30-9:45)
24-26.2 miles – Be Strong – Suffer Like a Boss – build HR to 160 bpm, no stopping last 2 miles
Nutrition – gels/solids at every even number stations – liquids only at odd number aid stations
300 kcal per hour
Axioms:
Stick to the plan
Be smooth while maintaining form and cadence
Set up to be strong at mile 18
Comments
15 pounds is huge; your FTP and run fitness improvements are off the chart. I'm predicting at least a 75+ min PR! You have solid fitness and now it's about executing your race like a ninja! Great plan.
See you next week!
@Brian Hagan one big takeaway is being consistent which is the key. Great point on the swim, I'll adjust based on your point. Thanks!