Derrek S Kona Race Plan
Derrek’s Kona
Race Plan
I still can't believe I get to race Kona!! Mainly because is seems like yesterday I was doing my first IM at Mont Tremblant in 2014. I think I've come a long way in 4 years from a back of the pack swimmer and middle of the pack on the bike. Thanks to the EN teammates/WSMs and coach/staff and lots of consistent hard work, I earned a slot to Kona! This will be my 6th IM, 5th IM since following EN training and first time to Kona. This also will be my first time doing two IMs in one year and within 10 weeks. I qualified at IM Lake Placid with a roll down slot. Recovery went well with no lingering issues. My plan to prepare for Kona was to maintain fitness and not let the cumulative fatigue build up to high. I swam ~3x week (9-12K yds), bike 3-4x and ran 4-6x (36-46 miles) a week. If life ever got in the way, fatigue felt too high or I didn’t feel like waking up at 5:00 am to work out, I skipped the workout and opted for rest. Living in Northern VA, I was able to do many bike and run workouts in high humidity/warm temps. A few times during trainer rides, I turned my fan off for the last 30-60 mins. I hope these “hot” workouts prepared me just a tiny bit for the conditions in Hawaii.
Stats: 53 years, 6’1”, 165 - 168 lbs; FTP 258 (I’m adjusting down to 250); VDOT 51. My 2018 racing/training overview: January OS, Mallorca Cycling Camp, local Olympic Tri, 70.3 Raleigh, EN IM Adv Plan, IM Lake Placid, EN IM Recovery Plan, EN IM Minimalist Plan (hacked based fatigue level)
Goals/Focus area:
1. Start believing that I’m actually in Kona racing in the Ironman World Championship. Don’t lose my head and do anything stupid before or during the race. Approach it like my other IM races.
2. Be present during the race, take in the sights and sounds. Race but do not push to your very limits. Ride your watts, run within HR limits, and finish upright with a big smile
3. Enjoy every moment of the week and race!
WEEK BEFORE RACE WEEK
Friday
- Charge eTap Batteries - Done
- New battery for power meter - Done
- New battery for HRM - Done
- Finish packing - Done
Saturday
- Bike and run per EN Plan – no bike/8 mile run
Sunday
- Depart for Kona/Arrive at 12:15 pm
- Pick up Bike from TBT before 3:00
- Buy CO2
- Check in to Condo
- Buy food
- Swim and/or short easy run to shake out the legs/jet lag
RACE WEEK
Monday
- 7:00 OWS
- TBD Light Breakfast
- 10:00 Bike - 3 hr, Z1-Z2
- 11:30 Run - 30 to 40 min
- 1:00 Lunch
- 5:00 Heroes of Hawaii
Tuesday
- 7:00 OWS, Dig Me Beach
- TBD Breakfast
- 10:00 Athlete Check-in (9 – 2)
- TBD Recon Bike/Run course
- 5:00 Parade of Nations
- 6:30 Dinner
Wednesday
- 7:00 OWS Dig Me Beach
- TBD Bike 60 - 90 min
- 9:00 Or Join Ventum Group ride, meet at Expo
- TBD Lunch
- 1:00 Relax
- 5:00 EN Team Dinner, Sam Choy’s Kai Lanai, 78-6831 Alii Dr
Thursday
- TBD 30 min Bike/30 min Run
- 6:00 E Komo (Welcome) Banquet
- 7:30 Leave for Airport/Annette
- TBD Organize T1/T2 Bags
- 10:00 Bedtime
Friday (Hydrate with Skratch)
- 8:00 EN Team Breakfast, IHOP
- 12:00 Light Lunch
- TBD Final Bike Check (check bolts, brakes, oil chain); Double check T1 and T2 Bags
- 1:00 Bike/helmet check in / drop off T1 and T2 Bags (11:30-2:30); Recon Transition area, swim exit
to T1 Bag to changing tent to bike location to bike out/in, T2 Bag, tent to run out
- 5:00 Light Dinner
- 7:00 Lay out race and morning clothes; charge Garmin 735 and 520; Review race plan
- 9:00 Early to bed
Bags:
o Morning Clothes Bag: Roka swimskin, goggles (x2), race swim cap, 1-Gel, bottle of water with Skratch Wellness, three GUs, 2 caffeinated GUs for bike, spare tire/tube/CO2, 6 salt caps in dispenser for bike, 2 disposable bottles of GE (1 BTA/1 for rear seat). Electrical Tape, TP/sanitizer, Garmin 520.
o T1 Bag: Helmet (if not on bike), bike shoes, small Ziploc bag with Advil/Imodium
o T2 Bag: running shoes, socks with Vaseline in toes/rolled, large Ziploc/Go Bag: EN trucker cap, race belt w/ bib and 2 Gus, 2 Caff GUs, salt caps, race saver bag, bottle with Skratch Wellness
o Bike Special Needs (only stop if needed): 1 tube/CO2, 1 mini chamois cream
o Run Special Needs (only stop if needed): N/A
Sunday – RACE DAY!
o 3:45 - Wake up
o 4:00 - Eat: oatmeal, banana, Naked smoothie
o Get Dressed: EN Speed Suit; Chamois Cream; HRM (Snug); Timing Chip, pinned; Garmin 735, body glide
o 5:00 - Leave for Transition (Opens at 4:45)
o Body marking first
o Set up bike – BTA and 1 bottle of GE, S!Caps dispenser on bike, tape gels to bike (3 GUs, 2 Caff GUs), check gearing, pump tires/94 psi, check brakes for rubbing
o Turn on/sync/turn off Garmin 520
o Drop off Bike special needs bag
o TBD – EN Group Picture
o 6:10 – Walk to swim start
o 6:40 - Take 1 Gel with water
o 6:40 - Arrive at swim start and do warm up swim
Swim:
o 7:05 start time; enter water at 6:50 for warm up; line up to the left several rows back
o I will start easy and relaxed; keep my thoughts positive; and find my breathing rhythm.
o After I’m comfortable, I will increase my cadence focusing on extension, strong pull, engaged core. Sight every 8 strokes and hope the saltwater buoyancy is real!
T1
o Walk 10 steps to get oriented, then start running to TA while pulling down swim skin, hit the showers and grab bike bag and put on helmet (unless already at bike). No sitting down. Take out shoes, put swim skin and goggles/cap in bag; hand to volunteer. Run with shoes to bike, put on shoes, helmet and go.
Bike
o Ride first 45 minutes as JRA and get HR below 130 bpm, don’t worry about Power
o Be patient. After JRA hit target watts, 175 - 180 watts (.70 - .72). I will stand and/or sit up every 15 mins to stretch legs/back but I will not spike HR or power.
o My zone 2 HR in high temps/humidity gradually increases from high 120s to mid-140 over 4-5 hours; therefore, I’ll expect the same at Kona.
o As temps increase in the last couple hours, I’ll start pouring water on myself at each aid station.
o Nutrition:
o Drink 2.5 to 3 bottles of GE in the first hour
o Then, drink 1.5 to 2 bottles of GE per hour, drinking every 10-15 mins
o Take 1 S!Cap and 1 GU every 60’
o TOTAL PER HOUR: 370 - 460 calories; 800 - 1,100 mg sodium (Normally I take 360 cal/hr, increasing due to system working harder in heat)
T2
o Take feet out of shoes in last ½ mile; hand off bike (shoes stay on bike)
o Helmet off while running to TA; find chair near exit and empty out bag. Put socks and shoes on; put on trucker hat, race belt with 4 GUs, 2x Race Saver bags and grab water bottle with Skratch Wellness
o Fill 2x Race Saver bags at first Aid Station in TA and place one bag under trucker hat
Run
o Run stupid slow for the first 6-8 miles. I’ll extend this to 10 miles depending on how I feel. I will only look at HR (dedicated screen on Garmin) for the first 6-8 miles and will keep HR under 145. In the heat, I know at my TRP pace my HR will quickly hit the mid-150s and I will try to delay that by running 30 – 40 seconds slower that TRP. I’ll let my HR build to 155 - 160 max. I will manage my HR by reducing pace, walking aid stations, keeping cool and hydrated. I will walk if my HR spikes to 165+ until it’s back to <155.
o Nutrition: At each aid station drink either water or GE; take a GU at miles 4, 8 and 12; 1 S!Cap per hour starting at 30 minutes; if energy seems low drink Coke after mile 18
Enjoy the final mile and finishers chute…running in with a big smile!
Thanks for reading.
Comments
Like a champ! Great checklist and very thorough. Sounds like you’re good to go physically and mentally. Have a great day and enjoy every second!
@Derrek Sanks Careful lining up too far left on the swim, I found lining up way left to have more contact all the way to the halfway point as you are merging continuously with everyone on your right. The only other thing I can think of is keep the low key, relaxed, victory lap attitude and your day will be awesome! Enjoy :-)
Nothing to add except I'm so happy to read a @Derrek Sanks 's KONA race plan ! enjoy man
@Derrek Sanks I'm already looking forward to reading your RR. Have a great race! It's all YOLO 😎
Solid plan. Good luck
Derrek,
First off, “I qualified at IM Lake Placid, period.”
I got out of the swim yesterday exhausted and queasy. You got out fresh and laughing. Enough said about that. You’re ready physically and mentally. I liked the middle of the swim start last year - seemed like the two sides were doing more battling.
Bike will open up on the climb to Hawi. Stay low on the descent; you’ll be amazed at the lack of descending skills. I drank non-stop on the bike. I was thirsty every couple of minutes, so I was 3 bottles/hr, which meant no food. Know your calories and be prepared to live off less if you drink more.
You’re a runner, so enjoy it. I’ll be at Mile 1 and 9 with pina coladas and high fives. I wasn't prepared for the long, lonely 6 miles out to the Lab. Thus, when I had do do it again at Mile 19, I cracked like an egg. Your experience may be totally different, so I just throw that out there. I can always break up a race into 2- or 3-mile egments, but 6 was just too much for some (dumb) reason. I can’t wait to see you at the finish.
MR
Derrek,
When I first started learning about EN, your race reports and podcasts were some of the first that I listened to. Congrats on this awesome accomplishment, and have a great race!
Mike Thead
Florence, AL
"As temps increase in the last couple hours, I’ll start pouring water on myself at each aid station." ... Uh, as you've probably learned already, by the time you get out of the water, it will already be HOT - none of this gradual warming in the tropics. As you've also learned, more important is getting your head ready for the crazy wind - probably a sudden shift from tail to head right about Waikoloa, then shearing side winds Kawaihae to Hawi and back, especially on the downhill. Then fighting all the way back to the airport. Just think: head down, keep pedaling..."
On the run, think of All'i out and back as your warm up...no risks along that part. Easy up Palani, then keep truckin' mile-by-mile to your big moment by the Banyan trees flanking the finish line at the seawall.
I predict a super big smile om your face there...
@Derrek Sanks, great plan nd with your background will be executed as such! Looking forward to tracking you!
@Al Truscott - Yes! I've learned how quickly it warms up since arriving. New plan is to soak body at each aid station starting early!
@tim cronk - After my two practice swims so far this week, I'm feeling so much more confident about the swim. New plan is to line up in the middle. Swimming in the Ocean is so different with much more dynamic conditions than a lake or river, but the buoyancy is very nice.
@Mike Roberts - You right! Again, thanks for the suggestions on hydration. I'll be looking for your smiling face!
@Dave Tallo @Francis Picard @Jeff Kane @MIKE THEAD @Sheila Leard @Jorge Duque Thanks everyone for you comments, suggestions and kind words of encouragement.
@Derrek Sanks so pumped for you. Nothing to add, soak it all in!