Ed Croucher's 2018 IMLP Plan

This will be my 8th full Ironman race. It is #7 as an Endurance Nation Team member. I am dispensing with the full plan for my race week. It will include the proper amount of Swim, Bike and run Taper activity for me. I intend to eat well and smart throughout the week. During race week I will setup my bike and charge my electronics. I will get good sleep and I will arrive at the start prepared to race. The only variation from my following plan is what I will wear for the swim. I have been here once before with the water temperature hovering in the mid 70’s. I spent a lot of time worrying about that then. Not this year. I have a Roka Viper Swim skin that I will bring. If I need it, then it will be my fastest swim leg not in a wetsuit.

Race morning starts the same as every day. I wake early enough to drink my breakfast, have a cup of coffee and let the coffee work.  My wife Elaine who is my number one supporter and “Super Sherpa” will drive me towards the race start from the rental house and then I will walk to the start. I walk right passed the special needs where I will drop off my bags. Over the last 7 races, my special need bags have held less and less.  Last year at IMMT, I didn’t have any. However, this year I will have a bag at each. My run bag will be first. There will be a caffeinated drink in that bag. I think I will freeze this drink so it will melt as I swim, bike and run one loop. Hopefully, when I arrive on the run it will still be cold. In my bike special needs bag I will have a 3 times concentrated bottle of Infinit. My fueling goal is 8 bottles during the bike. From there, I will walk over to T-1 stopping for body marking. Pump up the tires, turn on the computer and calibrate the power meter. Upon completing this, it is time to head towards the team picture and the swim.

I will get a good warm-up swim and then line up behind the 1:05:00 sign. When it is time for me to enter the water, I am ready. I am not nervous but anxious to swim. I will swim smooth and fast. I don’t need to sight very much because I can see the line. I need to keep my turn-over fast but stay in control.  When I exit the water after the first lap, I need to take several deep breaths and refocus. I will get back in the water and make lap two as fast as lap one. When I am exiting the water from lap two, it is time to get my brain going. I need to get through the timing gate and to the strippers quickly. A quick thank you and I am off.  My goal for the swim is 1:10:00.

T-1 is for racing. Once the wetsuit is off, I need to be up and running. My goal for T-1 is sub 5:00. I can relax on the bike so get moving! I need to move quickly through the racks, grab by bag, find a seat and empty my bag on the ground.  My helmet is the first thing on and buckled.  I wear a shield so no glasses. The weather forecast will determine if I wear arm coolers. If I need them, this is when I will put them on. I will quickly put on my bike shoes grabbing my bag and wet suit. I am up and running to my bike. As I run through the tent I will hand my bag and wet suit to a volunteer. I will thank that person.

As I grab my bike, I will wake the computer and spin the crank. I will jog along with my bike to the mount line. The mount line is super technical. It is a downhill start and loaded with racers. However,  I have been here before and I am focused. Once I get one foot clipped my bike will be rolling. I can only control me and my bike. I will let gravity give me speed but I will be on point here. I need to get down the hill, safely make the left turn and then the right turn.  After I get up the quick spike passed the lumber store I can begin my ride. This is where I will check my heart rate and settle down. I will also begin my fueling repeating drink and breath. As I get to the airport, I will check my watts. I want my NP to be no higher than 165 at this point. As I roll passed the ski jumps and over the bridge, I will be in control. As I turn to the uphill, I am going to hit my lap button. For the first lap, I want to keep this 5 mile section under 170. I need to drink often and pee if I can. From that point there is just less than 5 miles to the decent. I need to keep my watts focused and not get excited.  There is speed on the “Bobsled” road. I can use it but I can’t burn any matches.  Once on the downhill, it is time for bike handling focus. The first section is the fastest part of the course. Before I start down I do a quick look around for other racers near me.  The road service is in great shape so stay in the middle. As the steep section lessens and the road bends to the left, get ready to pedal. Once I can feel pressure on my pedals it’s time to get going. This section is till fast but pedaling will add good speed and loosen me up. Just before the S-curves, it gets steep again and it is back to bike handling. Once through the curves and down the remaining hill I turn left onto Route 9N. There is 9 miles of steady riding with almost all of it in the aero position. Steady watts here under 170 will give me lots of speed. Trying to ride over that will make the rest of the day tough. I will make the right turn at Jay, sit up and hit my lap button. No need to burn matches. This mile and one half is going to take me 8 to 9 minutes. I need to keep my watts at 200 or below.  Over the next 16 miles, there is plenty of speed. I need to keep my watts at 170NP. On the out and back to Black Brook and then up to Hazelton, there are a couple of things to remember. The road is narrow. Stay alert for the other racers. As I pass Bilhuber road, there is a climb. Sit up and just get over it and don’t burn matches.  As I come to the end of Hazelton road, be very careful at the aid station. Just grab water and rack it. Turn right back onto Route 9N and settle. There is still some fast riding before the climb. This is where I can fill my bottle. When the climb begins, I have about 4.7 miles to get passed White Face. The White Face out and back is narrow. When I turn onto the road, I need to turn on the bike skills. There is about 7 miles remaining on the first loop. I need to keep my watts at 170NP. As I turn to the “special needs” station, I only need that one bottle. I will be yelling for it as I roll hoping they will hand me the bottle and I won’t need to stop. Lap two begins. It is the same as lap one with the only addition being a caffeine gel or two when I am riding on 9N. My goal for the Bike is to drink 8 bottles of fuel, pee often and finish at 6:00:00.

T-2 begins as I am on Mirror lake drive before the “special needs” station. I need to open my shoes. Once I have turned into the Olympic Center, I can pull my feet out of the shoes. At the dismount line I need to have a safe dismount and hand my bike off. As I run to the bag rack, un-clip my helmet.  I need to grab by bag, find a seat and empty my bag on the ground. I need to take my helmet off put my cap on. Quickly roll on my socks and slide on my shoes. Stuff my helmet in the T-2 bag. Grab my go bag and get moving. My goal here is 2:00. As I leave the tent, clip my race belt on. Grab a drink and some ice. As I leave T-2 start my watch.

Mile one of the run is a system check mile. Where is my heart rate? How do I feel? Everything is downhill for almost a mile. Breathe and think. Get over the hill at the lumber yard and really settle down. Where is my heart rate? These are easy miles. Get down the hill and over the bridge.  Enjoy River Road. I need to drink at every aid station. By 4 miles in I should be able to feel where my pace is going to be. Goals on the run are to hold a steady pace all day. When I get to the special needs station, I need to grab my drink and get it in me. Loop 2 is a constant status check. Keep the heart rate up. Keep the cadence up. Keep the pace up. There are 4 hills on this course and I need to run each one. My goal for the run is to drink throughout and finish at 3:50:00.