Paul Curtin 2017 IMLOU Race Plan
Training Recap
At a macro level, this year’s build for IMLOU is just like last year: CTL peaked at about the same (~114); total weekly training time was roughly the same (~15.6 hours); and average weekly SBR distances are about the same
However, at a micro level there are differences from last year:
- Swimming is just plain easier; form feels better, video analysis and triathlon-swim lessons were huge; had consistent weeks above the “Roberts Line” of 10K yards/week; had 60% more sessions of 3000+ yards than last year
- Bike power is higher; had 10 rides above 275 TSS; of those, 6 were above 300 TSS; optimized aero position
- Run is much more durable; consistently banked 30+ miles per week; nothing flashy but incredibly steady; optimized stride rate using power meter
Race Strategy
It's been said that there are three approaches to doing an Ironman: completing, competing, and racing. Last year I was competing. This year I’m racing.
I’ll follow the EN approach of course. But I plan to push it, and will hopefully beat all 5 times from last year (SBR, T1, T2)
I’m going to give it everything on race day and see what’s possible. I’d like to get a Kona slot.
Race Week:
- Plan the week’s workouts targeting a race-morning TSB of around 30
- Simplify the diet; cut back caffeine; transition to low-residue diet by Friday
- Stay hydrated all week; increase sodium levels
- Register early Thursday, then stay away from IM Village; avoid areas with high-anxiety athletes; don’t go anywhere near the Saturday swim practice
- Hang with the EN gang; reach consensus on whether it should be IMLOU, IM Lou, IMKY, or IMLV; also determine if it’s pronounced Lou-ee-ville, or Lou-a vul
- Saturday’s plan: set a new record for fewest steps taken
Swim:
- Get through transition-open and head to swim start by 5:30 or so; the new self-seeding format should make it easier but being there earlier won’t be bad
- Have the wetsuit on and final prep by 7:10 or so; freezer pack to keep cool as needed; shuffle with the crowd as the line lurches forward
- Be in the right-side line at the dock, regardless of how short the left-side line gets
- Jump in and get to the right as soon as possible
- Don’t be afraid to breast stroke if chilly water causes agita; get settled in and get relaxed
- Don’t push the first 400 yards, IMLOU’s swim format eliminates the need for that tactic
- Stay right up the channel; everyone else will go left
- Channel Mike Roberts in the channel; use a shorter stoke; keep moving forward in a continuous motion
- Keep head down and hopefully get into a bi-lateral breathing groove
- Do not sight until close to the turn buoy; use the swimmers on left and boats on right to navigate the channel; it curves gradually to the left
- Make game-time decision on how to approach turn buoy; totally based on traffic; stay wide if busy
- Keep right on the downriver portion; navigate using swimmers on left and kayaks on right
- Pull through the hips; keep the right arm in proper position on the recovery; don’t let the left arm drift across the power line
- Finish strong: maintain power and stroke rate; pop balloons with each pull; check form and adjust as needed
T1:
- Use wetsuit strippers; sprint to bag pickup area; be careful on the steps down
- Keep it simple and smooth
- Sit down to put on socks and shoes; spray sunscreen
- Stand up to load gel into back pocket; put on helmet
- Run to bike; turn on Garmin; jog up to bike mount line
- Find open space on left side to mount bike (right leg swings over bar so must keep eye on others)
Bike:
- Don’t look at Garmin initially; avoid other riders
- Don’t watch power in the early miles, there’s too much going on; play defense; start drinking and let heart rate dictate early pace; ignore the numbers that display after lap 1
- Get into race mode towards the end of River Road; if it’s crowded don’t stress; don’t burn any matches; any congestion will ease once we turn left on Route 42
- Ride like I know how to ride; channel Coach P
- Focus on steady power and superb aero position; watch both AP and NP on Garmin; target 210 and 215
- Contain power on the hills; 240 on modest climbs, 275 on bigger climbs
- Push downhills at 200; coast when it makes sense
- Take something at every aid station; expect to take 4 GE and 4 water; 1 gel; 1 blox
- Expected calories by hour: 400, 480, 450, 400, 300; 60 calories after hour 5 if on pace
- Assess performance at time checkpoints: mile 55 (just before KY-393 to start 2nd lap); and mile 79.5 (left turn on Route 42); adjust as needed
- Keep the gas on during the last 30 miles; maintain aero form and consistent power; adjust if HR drifts too high
- Keep riding until the right turn onto Witherspoon St; loosen shoes and get ready for transition
- No need to impress the crowd with a flying dismount; play it safe and just step out of shoes at dismount line
T2:
- Take it easy on the long downhill run to the changing tent; no mistakes
- Keep helmet on until in the tent; use hands to open bag while running in
- Sit down; dump bag
- Take off helmet and socks; place on top of bag
- Put on socks; ensure they’re not bunched
- Put on shoes; cinch up lace locks to comfortable position
- Grab go-bag and head out
Run:
- Get through the go-bag items and get into running mode
- Remember that it’s going to be unusually warm; smart-from-the-start as a mantra
- Legs will feel like crap the first mile, maybe even the first three miles; no worries, they’ll come around
- Assess the conditions: if it’s hot let HR be the primary metric to track
- Check stride rate on Garmin; it will start low but should ramp up to 184 by mile 3
- Smile a lot
- Channel Tim Cronk
- Eat and drink when feeling good; stay in control
- Do not mess anything up before The Line; nothing matters before that point
- Make smart choices after mile 6; if feeling good ensure all metrics are in synch (HR, cadence, RPE) before adjusting pace
- Take it easy at the turn-around; the crowd makes you go faster; keep everything in check
- Don’t think too much; just let the body do the talking; hopefully it knows what to do
- Push through the pain; it’s temporary
- Finish strong and with a smile; accept whatever the day has brought
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Comments
What a great plan! Really excited to see what you can do. I know you stood on the podium last year, I figured you could ride, then I learned first-hand how strong you are when we rode solo at BRC. Just not many guys who can match that. If the food gets heavy or stomach gets full on the bike, always fall back on the less-is-more approach. You have no chance of bonking. Likewise, if you find that 275w on the hills feels too much, back off to 260 or 250. You have to allow the gut to have some blood to process all those calories. The only people who care about your bike split are the runners who will pass you if you F it up. It's easy to write "I'm going to bury myself the the last 6 on the run," far more difficult to actually do it. The body has very powerful self-preservation instincts, so purposefully hurting yourself takes serious committment. Hopefully you don't need it, but be fully invested if you do.
If it's going to be really hot, see if you can get a couple of 20-30 minute sauna sessions before you leave. 10 days is better, but anything will help. I went three times last week - per "Al Truscott" - and the 87F and 75% humidity of HI isn't bothering me. Other than sweating like a fire hose. Let the race come to you, build throughout the day, follow EN guidance, avoid big mistakes and really race when it's time to race. I have high expectations/good feelings about Lou this year. Best of luck.
MR
Now, my response based on your stated commitment to racing:
Overall well thought out plan Paul. I don't think there is much I can add as it looks like and overall solid plan. Looking forward to meeting next week!
A few questions about your comments on the swim...you mention stay right, although everyone stays left. Reason? Similar speaking, staying right on the down river...is that just how you breathe/sight better? Wonder if there are any lessons I can learn from this if you don't mind me asking!
And @Al Truscott and @Mike Roberts -- great input, as always, thank you for the guidance. And yes, I'm hoping to get an on-course update at the start of run lap 2; that should help tremendously
Looking forward to sharing the course with you!
I am looking forward to seeing you again later today. We can reach consensus on whether it should be IMLOU, IM Lou, IMKY, or IMLV; also determine if it’s pronounced Lou-ee-ville, or Lou-a vul later today. See you soon!
"Don’t watch power in the early mile" on the bike, scares me a little though. At least for me, I tend to ride super hot when not paying attention early on. Even after 4 years of drinking EN kool aid. Happy I didn't drown I guess.
see you tomorrow!
Doug - I guess I'll have to peek at it, but getting HR down is the first priority. Once it's below 135 then ride by power + HR
Scott - thank you sir, and looking forward to racing with you!
I really like what @Al Truscott had to say about the importance of flexibility/agility when you are going for a KQ. Mike Tyson's famous quote "Everyone has a plan until they get punched in the face" holds true here. You will be punched in the face but you don't know when or how hard. It's great to have a plan and execute it, but also have a bag of audibles to call if/when that plan goes awry. You have raced this course and have enough experience to have that 6th sense on what you can/should do.
One other thought....if you have support on the course that could relay position information you may want to seed yourself later in the race where you have less chance of a someone being behind you that you don't know where they stand from a position standpoint (assuming that would be properly motivating). A later start would also mean a later start (cooler) but you need to make the call one where you want to position yourself.
Good luck...will be cheering along. You have the tools to make it to Kona next year and have put in the work....now go claim your prize!