Jeff Kane - 2018 IM Maryland Race Plan
Ironman Maryland 2018
Backstory
I came off of IM Louisville last year excited with the knowledge I learned and the fitness gains I had made with being on the team, the friendships formed and the overall direction of how things were going. But with all good things, there are challenges too and my life has been constantly turning and in multiple states of flux. The only constants were the consistency with which I would train, day in and day out, just something every day. I really needed it to remain balanced. I decided Maryland was next as it was my first IM in 2015 (Special memories), I like the course, and I was looking to see what I could do with another year of training.
With a direction set on what I wanted to do in 2018, here are some of the challenges I faced
1.Right before I left for IM Louisville, my father was diagnosed with cancer and passed 8 weeks later. Between the cancer and two heart attacks he couldn’t fight it anymore. It was a devastating blow to me many fronts. He was my best friend. Fortunately, he was very meticulous about his finances and personal affairs and the manner in which he coached me made the process of handling everything for my mother very seamless. I tell everyone to take these matters seriously because as you all know it can cause serious strains on families in so many ways – I have seen it in my professional life and now in my personal life. This was a contributing factor to go back to Maryland, he was my Sherpa there in 2015.
2.I had a bad case of plantar fasciitis to mitigate, treat and train around.
3.Attempted to purchase a place in the mountains of NC right off of the Blue Ridge Parkway and the deal fell through. Very frustrating, but the hunt continues.
4.So after the deal falling through we decided it was time to down size and bought a house out in the country, remodeled it, and sold our house in Columbia (within 24 hours of listing had a contract and closed in just under 30 days – there was a lot to move!!). Ironically enough, it has more livable square foot than the other one but the peace is quite is amazing. The 730sqft basement is my pain/man cave and when finished will be awesome. Lots of positives about the country lifestyle, it has done me well. The only negative about the move is its 40 minutes to the pool and no longer 10 minutes. But I think I’ll be able to source more OWS next year.
5.When you buy a house in the country and you have land to maintain, you must find a balance of training and outside work that must be done in the middle of summer. Since no one had maintained the landscaping for two years there was and still remains a lot to do. But the benefit will be great in the future, as we have two pear trees, a peach tree, a fig tree and a pecan tree and we’ll be planting a garden next year.
6.My travel for work has really increased this year where I have spent close to 50% of my time on the road training for my company – I travel with multiple bags and even my trainer on one long road trip. Can only imagine what housekeeping thought!
7.Just a few weeks ago a close friend and training partner (we trained and raced at Louisville in 2016) was struck and killed while riding his bike. We drove by the accident scene 90 minutes after it happened not knowing it had happened, but I saw his bike (We had identical bikes and the only ones around like it) and knew immediately. Sadly he left behind a wife with Stage IV cancer and three young children.
8.As I write this a hurricane is bearing down on the Carolina’s as I completed by final training camp. All in all a very strong weekend, with some positive outcomes and lessons learned.
All that being said, the IM build has been very solid with a lot of quality work being put in. The CLT numbers this year are a bit lower than they were two weeks out last year, but my fatigue is much lower and my form is better. Physically I feel strong and have posted some really strong workouts the last few weeks. Mentally I am in a great place all things considered. I let the training be my outlet to what has happened, but did not let the training consume like it has had in the past. So when I train, I am all in, when I am not training, I am detached. Took a while to figure this out.
This will be IM #4 and am looking to put together a strong race –
2015 – Maryland – 12:56* (S – 1:00 / B – 5:52 / R 5:33) (*swim was 800 meters short)
2016 – Louisville – 12:32 (S – 1:07 / B – 5:55: / R – 5:08)
2017 – Louisville - 11:44 (S – 1:03 / B – 5:45 / R – 4:42)
Things to consider as it pertains to improved fitness
1.Consistent week in and week out training.
2.My swim strong again this year – even with minimal time in the pool. A Vasa Erg might be in the future, but my swim bands and I have spent a lot of time together.
3.Zwifting has made my bike stronger – more miles, more intervals, more chasing and longer rides. With a flatter course than Louisville, the power will be more consistent with a lower VI.
4.Run durability has increased since last year and managed a few streaks along the way – I’ll be racing while monitoring power with my Stryd this year – a first.
5.Functionally more fit (lots of manual labor) this year than last and have spent more time with weights this year as well.
Goals:
1.AG Top 20%
2. Execute smartly
3.Be strong at the finish = able to enjoy the carpet, celebrate and return to watch the finishers
Pre-Race:
· Wednesday – Short run and travel
· Thursday – Watch morning sun, athlete check in, pack bags (per EN Transition Bag List), bike course recon
· Friday – Test bike – final checks, load gear, bike check in, chill
· Saturday - Race Day – up at 3:45 – Pre Race Nutrition. Begin Race Day execution plan (per EN)
Swim Goal: 1:00-1:05
· 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
· 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: 5:30-5:35 – “The Should Split”
· 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: 185-190w 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
T-2: Goal – 6 minutes
· 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: 4:20
· 0-6 miles – Easy – get the legs going and cap Watts at 215w – Stay in the shade as much as possible.
· 6-18 miles – Steady – keep legs going, push Watts to 220w and hold it.
· 18-24 miles – Focused Effort – maintain form and keep cadence high @180 and monitor it. Push Watts to 225w.
· 24-26.2 miles – Be Strong – Push the Watts and hold them over 250w to the line. Suffer like never before - 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
Thanks for reading and I welcome the feedback and advice!
Comments
@Jeff KaneYou have a lot of one things to choose from. From the outside you have learned a lot in training and life in general has made a shift to say the least.
Im impressed at the calories for the bike and run both. I’m sure you have tested this, but I think 440 and 300 are on the high end of the ability to process?.?. Just an observation.
This will be a great race as it serves as a testimony of consistency and motivation when times were tough.
Cant wait to here your post race story!
Dang Jeff, that's a lot of life stuff happening. I didn't know about your father last year, losing your dad is a tough milestone. And losing a close friend like that must be so hard to accept. I'm sorry for your losses
As far as the race, I know you'll do great. You already had a strong swim, and your improvements in the bike and run will pay off on race day. You are more disciplined than 99.99% of other athletes, and that consistency will help tremendously during the race
For the run, are you also tracking HR during those first 6 miles?
@Josh Church, thanks for the feedback! I raced the same nutritional profile last year at IMLOU and worked out fairly well. Will do a bit more evaluation on it - FWIW - I am 5'9 and #170 and sweat a lot!!! So I just keep in mind those factors. If the temps are lower, I will cut it down. I live in SC so that is my base line for training. I will be a great weekend, with back to back IM races to keep us busy!
@Paul Curtin, thanks so much! It has been tough and I never said anything about my Dad as I had great hope he would have had overcome, I do appreciate your support! As for the race, my discipline is on point and am stronger both mentally and physically than last year. As for HR, I have had little success with my HR strap being accurate during the run. Based on my training and focused test, the use of my Stryd has me dialed into zones I can manage. It is my hope that focused use of power on the run as on the bike will harness my efforts and offer more consistent feedback!
So sorry for your dad, I didnt know too about it.
As for the race, I am sure you will do great, I've seen your discipline on facebook etc all year long.
BTW, thats a lot of calories.. but you probably tested already, dont you ?
good luck, will be tracking you !
@Jeff Kane - I'm so sorry for the loss of your dad and friend. I know you will rock this! You are dedicated and determined. I have appreciated your "ride ons" in Zwift this season. I'm excited to track you on race day and see the payoff!
@Jeff Kane very sorry about your Dad, and agree with Josh that you have more than just 1 "one thing" to rely on!
I love that you're targeting Power for your IM Run! I did same for recently completed Erie Mary and am convinced it works for me.
Have you done your Race Rehearsals, and long runs with Power? Based on that data, is 215 "low" enough to start?
Can't wait to see your Ninja Execution!
@Jeff Kane i too am sorry to hear of your dad and your friends passing. I love that you decided to go back to Maryland in your dads memory and continue your IM journey in his memory. You've had such a tough year!
With regards the race you're going to crush this course! I raced there last year and i had only 2 outside rides done between July and October(Irish weather!) and Zwift was my key to that race. Its such a Zwifters race! Just keep to your race plan, steady and smooth and keep on your Power numbers and let the course come to you! Its pan flat, as you know, be aero as much as you can and expect some winds on the 2nd loop as the morning passes and you'll be in T2 in Hammer Time!
Assuming the Run course is the same as last year? I just broke it up into the 2 longer out n back sections and then the shorter 3rd loop before heading back for town and the finishing chute by the marina. Reminding myself that the 3rd loop is much shorter was a great incentive to keep turning my legs over and get to the line! It's a great race and Mike Reilly will be there this year to welcome you home! Enjoy!
@Francis Picard, thanks for the support! I kept the news of my Father in a small circle. I've enjoyed watching your antics over the last year. As for calories, I have the room to slide based on temps and the amount of sweat output. I have tested and when temps get above 80 degrees, the sweat does not stop. So tracking the temps and humidity to adjust the plan as necessary!
@Sabra Gonzalez , thanks for support! It's always great to see you in the Swift world getting after it! If I could just get my swim like yours!!!
@Rory Gumina, thanks for the support! I have the ability to be uncomfortable and suffer. But, I don't think that I have dug deep enough in a race. I think this is the one in which I turn myself inside out. As for the Watts looking at Power Zones 215w is the top end of easy so based on RPE I might dial back 5-10w in the early miles, great point!
@Donnacha Holmes, thanks for the support! It's great to see you on Swift! Always curious to see what you are doing on there. You had a great race last year at IMMD and I have studied your results in preparation. I have had a about 5 outside rides this year so fall within the bandwidth you mentioned. Great points I the run that I will incorporate.
@Jeff Kane The fact that you could compartmentalize IM training and life despite your losses speaks volumes of how strong your mental game is. Your Dad will be proud of your race.
One comment on calories. To give context to your calories, a little formula that floats in the sports nutrition world is 3-5 cal/kg body weight. You are 179 lbs, 77kg. 232- 386 is a calorie range that you can process. You could target the 440/hour on bike but drop down on calories for the run. You may do naturally because you might not be able to process 300 on the run.
Good luck Jeff. Your dad is with you.
@Sheila Leard, thanks for the support! I have a different mental perspective than most some of which is owed to 21 years in the Army. As odd as it sounds, I prefer hard over easy and look to see where the limits are. I have really poured over the data the last few days and have refined the caloric intake and timing a bit based on aid stations on both the bike and run. Is that a bit neurotic? Minute by minute planning. I plan on leaving no stone unturned and to show up to race to honor!!
Jeff,
So sorry your year has been so rough, but love your attitude moving forward. Seize this opportunity to Go have fun and enjoy life. I’m gonna step up the feedback on nutrition and challenge you to try racing on a bit less. Simply cut out the solids and ride with 240 liquid cals and 100 cals of chews per hour. If you find yourself starving at Mile 80, I’ll donate $100 to the ACS in your name. Yes, you’ve survived the high-cal approach before, but you will thrive on just a bit less. On the run, just eat when hungry/when you can. Don’t ever force food on the run. With these tweaks, I’m so confident you’re gonna bust through and set some new PRs. Best of luck.
MR
@Mike Roberts thanks for the support and the feedback! With all of the talk of nutrition, I have done a lot of self reflection and you have finally connected the dots for me, so thanks! I have read all of your race plans and reports and it really struck a cord with me.
First - Simplicity - the logistics of nutrition as you describe is very simple, repeatable, and supported on the course. So, yes I will adjust to your recommended plan. In retrospect, I was just too risk adverse with my nutrition. Didn’t want to get caught short or bonk. But, I do know my signs and symptoms. I will confirm it this Saturday on my 3 hour ride.
Second - Focus - to shift my focus a bit more on precision execution and realize the benefit. There is plenty of time to be gained. You bring a scalpel to the race, whereas I bring a butter knife. Need to upgrade my tools.
Third - Belief - there is a distinct difference between racing to complete well and racing to racing to compete and honor my training self! You have helped solidify this in my mind and have given me that last element I’ve really needed. So, thank you!!
There will be lots of execution practice in the coming days. Thank you for your feedback and the value you add to the team and best of luck at CHOO, I’ll be tracking!
@Jeff Kane So sorry to for the loss of your father and friend. There were many personal challenge for you in 2018.
From the wiki on race execution:
"So, for the first 30 (Advanced athletes) to 60 (Intermediate) minutes, or even 90 (Beginner) minutes, we want you to ride very easy, at a "do no harm, go all day, JRA (Just Riding Along) effort:"
Finally be careful of the run axiom "stick to the plan" - I've done this and messed up a race on the bike by not adjusting when the body says I should and I DNF. If it's about being mentally tough then for sure stick to the plan but any IM race I've been in has called for a few audibles.
Have a great race
@Gordon Cherwoniak thanks your support and for the insights on the bike, I will adjust the bike to stay on target and not take it easy. As for the run, I have been testing a lot lately with the my Stryd and I feel very comfortable with the number and the ability to swag based on weather - especially heat. Given the run course is much flatter than where I normally run, I think I can easily have a very balanced run. For instance on my run this morning (4.3 miles) I was at 2/3 of the total IMMD run elevation profile @ 230w and felt really great! But, as always, I will adjust as necessary.
@Mike Roberts the nutrition test was on point this morning, 1 bottle of GE every 40 minutes and 1 block every 20 minutes - hydration was great as was the light feeling on had on my run. Thanks again!
@Jeff Kane Sorry to hear about your list of one things. I imagine a pretty emotional finish line , but this is a good thing. As you know since you did IMMD before, the challenge of a flat bike course is no micro breaks for hills, make sure to take very small micro breaks on your laps, sit up eat/drink but also stop pedaling for just a couple seconds, also a pro tip for a flat bike is to know the direction of the wind so that you can plan your pee breaks during a downwind leg, perfect for an extended micro break without paying too much of a penalty. Good Skill!
What a year for you Jeff! So sorry about your Dad and training partner. It is never easy to say goodbye to your parents, or unexpectedly to a dear friend.
Your plan looks rock solid! I am glad you had a good training on less calories.. I've dealt with a buggered stomach for years always afraid of the bonk, and never realized too much is just as bad as not enough. I now take in 100-150 less calories per hour on the bike! I'm not fast, but I think that makes it even more important to not goof on the calories!
Good skill and know you'll have lots of folks in the haus sending good juju your way!
Very challenging year Jeff. Sorry for the loss of your father and friend. I'm glad IM training was there to provide a relief and stress reducer. Great advice above and good to see you've adjusted your calorie intake plan. The WSMs really are very smart on this stuff. 🙂
Race well, have fun and don't forget to smile!
@Trish Marshall thanks for the support. The plan has evolved a bit, but you are right the less calories the better. I am excited to see how it plays out!
@Derrek Sanks thanks for the support! Things are finally clicking for this race and I am excited about it. Smile...most certainly!!