JD IMAZ Race Plan
I will need all the input you can provide on this one.
Background: I am pretty much a
rookie on this kind of races. This is my first season with EN and my first year
doing full distance races. IMCA in July was my first and IMAZ will be my
second.
General info: Weight: 215 lbs.,
Height: 6.3”, Age: Turned 44 last week
This year has been crazy in
terms of medical stuff going on. From Gallbladder removal two months before
IMCA, to Achilles Tendonitis a month before IMCA, to physical therapy designed
to solve issues on my back and extremities.
I had an original race plan for IMAZ that was quite conservative considering that I am through the processes of
healing my Achilles and my running has been limited but steady; both pace and
HR are under control. The bike is looking good despite not being able to race
in my tri bike but rather my road bike – We have been working with my physical
therapist on fitting and I still lack the flexibility to ride in the aero
position without furthering the Achilles problem. That’s not something that really
bothers me since the road bike is quite comfortable (Couldn’t ride the tri bike
at IMCA either).
My original plan will have to
be adjusted quickly as unexpected medical conditions happened last week. I had
surgery performed a week ago to remove some stones in the Vial Duct and also
make a cut in the duct to “plug it” into the digestive system - ERCP
(Endoscopic Retrograde Cholangio-Pancreatography). Surgery was performed through endoscopy so recovery times are incredibly fast. Surgery on Tuesday, back
to the bike on Friday. Once again very close to the race something happens that
limits my training time and my ability to push as hard as I would like.
The biggest problem that I am facing right now is nutrition. I had my nutrition dialed in but after the surgery nothings seems to set properly in my stomach. Some how I find myself struggling with stomach discomfort and having to stretch the abdomen after an hour or so into the workouts. Even at the pool I have to make adjustments to calm down the stomach. There is NO PAIN, just discomfort. (Like a resident fart who refuses to leave)
Here is the new plan:
Breakfast at 4:00 am – From
this week’s experiments grapes and whole grain toast seem to work. I will add tomorrow
some PB to the mix to see what happens. Cup of coffee. 16 oz of water.
SWIM: Nunn and gel before jumping to the water. Huma gels tend to be easier on the stomach.
I have been able to do most of
the swim sessions and I am feeling comfortable with it. My goal will be to come
as close as I can to the IMCA time of 1:30:00. If I pull the swim around this
time I would be very satisfied. I plan to swim far away from the buoys to avoid
traffic even if that adds some extra meters to the overall distance. I will
jump into the water with the 1:25:00 group.
T1: 10 minutes – Full change of
clothing into cycling gear – Sacrifice time for comfort
Bike: Specialized Roubaix with
race wheels (SRAM S80 front and rear)
Pace: The goal for the bike will be to target an average of 180 watts and this should translate into somewhere between 17 to 18 mph. I have been training consistently at this effort level so I know its very doable while keeping the heart rate quite low (around 130bpm)
Nutrition: The fluids plan
will be a bottle per hour if the temp is below 75 degrees. If it raises above
75 degrees switch to a bottle and a half per hour alternating between water and
Gatorade to go easy on the stomach. Hopefully this will require a two pee stop
(I refuse to pee on my bike unless I can average more than 25mph). My IMCA
nutrition plan worked perfect – Feed every 20 mins alternating between Gel, one
third of a Vega protein bar, and one third of a Bison jerky bar. Right now, I
can’t deal with either the bar or the jerky so I have been experimenting with
Cliff blocks and seems to work. I will try some combinations over the next week
and make a final call but I envision that the rotation will be between Stroop
waffles, Huma gels, and cliff blocks. I am planning on throwing a sandwich and
a coke at the special needs bag and have it if required.
T2: 10 minutes – Full change of clothing into running gear including calf compression sleeves – Sacrifice time for comfort. Have two Tylenols at T2 to ease the Achilles.
Run: This is quite a mystery.
I hope to jog/run the first half at a pace between 10:45 to 11:45 and keep the
heart rate at about 144 bpm. The second half will be played by ear depending on
a lot of unknown factors: While the Achilles flare up? Is the stomach going to be
at ease? If I have to run/march the second half, I will be ok with that. I know
I can average 13-minute miles when marching.
Nutrition: Walk through every
aid station rotating between Gatorade and water having Coke on miles 8, 16, &
24. Huma gel every 40 minutes and salt on the hour. Depending on how it feels,
pretzels are an option two for the second half.
This is going to be a weird race
for me. I though I had it under control and now it seems its going to be a long
game of adaptation throughout the day. My secret goal is to beat the time from
IMCA (15:13:42). I think I can still beat that due to the easier terrain, but
my primary goal has shifted towards energy preservation rather than speed. I
need to stay within my numbers and things should fall in place even if it takes me all 17 hours.
Any ideas, suggestions, or modifications are greatly appreciated.
Comments
Since you are not in the hunt for age group placing I agree that doing a change to dry cycling clothes is a good idea, and even hitting the outhouse before getting on the bike or run if you feel the urge so you don't lose your rhythm early in the bike or run. You may want to scope out the locations of the outhouses all around the transition before and possibly find some that may be more hidden or less used so you aren't waiting to use one.
If you have any key stretches or movements that your PT recommends for the achilles, I would even consider scheduling to do those in T2 and at regular points on the run instead of waiting for it to blow before dealing with it.
Run Suggestions don't be afraid to hit the Coke a little earlier or more frequently if you are getting a little fuzzy or lightheaded ("Bonkey"). It can be "Black Gold". The trick it to keep it to just a (shot) an ounce or two, and not pound the whole cup. Consider having a headlamp or light to carry in your Run Special Needs bag for the 2nd lap as it can get VERY DARK in several places on the course. You will be less aggressive and more timid with your running if you cant really see your footing. A long sleeve shirt or jacket in your special needs could also be a good idea as temperatures could drop dramatically after the sun goes down. You can pass it off to a friend right after you get your bag at special needs if you don't think you will need it but don't want to loose the clothing. I just use something really old that I don't mind losing or dumping at an aid station on the course if you don't need it. Make that jacket waterproof if there is potential for rain. I felt really bad for a lot of people last year I saw on the course after 10pm out in the rain when I was headed back to where I was staying.
@Al Truscott thanks for the encouragement. Means a lot!
@Michael Collins Solid advice on multiple aspects. Will definitely stay away from the edge on the water and will try zipping the "Black Gold" earlier
Best of luck. Pretty cool that you’re going to toe the line despite the hurdles. Start your race nutrition 2-3 days before the race, not race morning. I’d move breakfast back to 3:00 or 3:30 a.m. If alternating GE and water, make you’re adding salt. If you stop at SN on the bike because your stomach is bothering you, the one thing that almost certainly won’t help is a sandwhich. I would stay far away from solids on the second half. But that’s just me. When in doubt or distress, I always caution on drinking too much, salting too much and eating too little. Most of all, enjoy the experience and the accomplishment.
MR
First off, you wrote this: "My secret goal is to beat the time from IMCA (15:13:42)"
Throw that away completely. Don't look at time at any point during the race. Two IM's in a year is impressive enough
Secondly, regarding your nutrition ... "Here is the new plan: Breakfast at 4:00 am – From this week’s experiments grapes and whole grain toast seem to work. I will add tomorrow some PB to the mix to see what happens. Cup of coffee. 16 oz of water"
Throw all of those things away. Grapes have an overly-high osmolality ... the molecules in grapes are larger than other fruit sources so it takes more time to absorb into your gut. Consider applesauce or even a banana. Whole-grain toast adds digestive complexity ... try a basic Lender's bagel instead. Peanut butter ... that will only cause serious GI distress ... try a PowerBar instead if you need calories ... or a Core Power drink if you're used to them. Coffee ... another GI distress enhancer ... avoid it entirely. Water may not be bad, but given your body composition you'll need calories so consider Gatorade Endurance instead of water
And your statement regarding the bike ... "I refuse to pee on my bike unless I can average more than 25mph" ... love it!!! Also, good call on using the road bike instead of the tri bike
Additionally, regarding the run: given the situation I suggest "marching" the first two miles ... don't even try to run ... wait to see how your Achilles and your body react ... there's plenty of time to start running later in the race
@Paul Curtin Thanks for your comments. I have switched the grapes for banana in the morning and it has worked really good.