Nemo's first Race Rehearsal Plan

Comments

• Leigh Boyle

  July 28, 2010 2:42PM

  Looks good to me, Nemo! Solid nutrition and pace plan.

  Really glad you and Jim put these up today. Good reminder for me to actually sit down and plan it out versus wing it like I sometimes...tend to do.

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• Michele Cellai

  July 29, 2010 10:58AM

  Can I just copy this and say it's mine?

  Don't forget to have a plan about turning the Garmin on so you aren't waiting for it (unless it is already on).

  Are you planning to wear aero helmet and use wheel cover?

  How will you track laps in pool?

  Whatever you do, please be safe.

  I'll be doing this next weekend. Gonna refer to yours.

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• Nemo Brauch

  July 29, 2010 11:10AM

  Posted By Michele Cellai on 29 Jul 2010 10:58 AM

  Can I just copy this and say it's mine?   But of course!!!!  Just be sure you up those Watt Gears and Pace Charts!  You are way faster than me!

  Don't forget to have a plan about turning the Garmin on so you aren't waiting for it (unless it is already on). I'm using the Garmin 310XT for both the bike and the run.  This will actually be a good battery/memory check.  But a good reminder to add "clear memory & charge Garmin" to my tasks on Friday night!

  Are you planning to wear aero helmet and use wheel cover? Hmmmm, no, I wasn't planning on it.  The aero helmet will cook my brain if I wear it this weekend.  But I've worn it a lot before so I'm comfy with making that race week decision if it's hot.  Wheel Cover will depend on the wind.  If it's really gusty (which is possible since T-storms in the afternoon are in the forecast) I'll leave them home.

  How will you track laps in pool? Got my lap counter watch thingy   I'd be lost without it!  What is that, 77 laps??  UGH I'll need to mentally break it up though into sets of 400 I think to muscle through it!  Mental Six Pack!!!

  Whatever you do, please be safe.  WERD!!!

  I'll be doing this next weekend. Gonna refer to yours.

  
  
  
  
   

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• Linda Patch

  July 29, 2010 11:11AM

  Posted By Michele Cellai on 29 Jul 2010 10:58 AM

  Can I just copy this and say it's mine?

  
  

   

  I already printed it out.

   

  Nemo--three questions....

  1. Your watts are based on what FTP?

  2. In 3.0, did you write a "stoopid slow" post and how successful it was? I remember it from eons ago, but can't find it.

  3. What are % of FT guidelines for hills? I've looked in the wiki, can't find anything. Do you know off the top of your head? I can't imagine staying at 110 watts climbing anything. You can do that?

   

   

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• Nemo Brauch

  July 29, 2010 11:58AM

  Posted By Linda Patch on 29 Jul 2010 11:11 AM

  Posted By Michele Cellai on 29 Jul 2010 10:58 AM

  Can I just copy this and say it's mine?

  
  

   

  I already printed it out.

   

  Nemo--three questions....

  1. Your watts are based on what FTP?  [Insert EN 3.0 Smiley ducking behind a wall here] I haven't done a test in a long time, but I'm pretty confident my FTP is close enough based on my WKO 28day chart and based on my own experience doing FTP intervals.  It's basically "good enough" for this RR.  I'll do a real test before the final race......maybe [insert EN 3.0 smiley ducking to avoid being hit by something flying by] 

  

  2. In 3.0, did you write a "stoopid slow" post and how successful it was? I remember it from eons ago, but can't find it.  Hmmmmm, do you mean my second race rehearsal?  I was really terribly disapointed that my FTP had dropped a bit and that it was gonna take me FOREVER to finish IMWI???  Is that what you are remembering?  If not- I'm glad I just remembered it 'cause now that I think if it, my second RR had target watts lower than the first and it went much better too.

  3. What are % of FT guidelines for hills? I've looked in the wiki, can't find anything. Do you know off the top of your head? I can't imagine staying at 110 watts climbing anything. You can do that?  HELL NO!!! Not without falling over!!    I just gotta do the best I can to stay as close as I can.   Those numbers are what the calculator spit out.  But I know that we L'il Peeps kinda have to just take some of that with a big grain of salt.   My FTP and gears in '08 were a bit higher- but not by a huge amount, and I still did OK.

   

   

   

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• [Deleted User]

  July 29, 2010 12:54PM

  Nemo: You are so on top of this. I thought I was dialed in and organized, but everything is in my head. Your FTP is the same as mine so I am totally going to steal your plan.
  
  I'm driving to Virginia to do RR with Kate Green. Early departure tomorrow around 5AM to miss traffic and get there in time to swim forever in a pool. 112 times since it is 25 meters. Early ride on Sat in Riley's Lock, plan is to do 100 miles which will take me more than 6 hours.
  
  Joanna

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• jhansen21

  July 29, 2010 1:43PM

  Very thorough analysis and well-thought out plan. I love the geeky analytical stuff.
  
  You're dialed in and ready to go. Have fun out there and be safe!

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• Nemo Brauch

  July 29, 2010 1:52PM

  Right back atcha Jim!! :-)

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• wayne

  July 30, 2010 12:16PM

  Wow, what a great template for us future "IM'ers"...borrowing with pride. thanks for posting.

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• Eric Rueppel

  July 30, 2010 1:04PM

  Awesome Nemo! You are like the extra forum coach that comes with being on the team. Have a great ride!

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• Beth_S

  July 30, 2010 1:50PM

  Jim and Nemo, you are my heroes this week. (Copies plans and inserts Beth's numbers.)

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• DocHoffart

  July 31, 2010 7:17AM

  Nemo,
  
  I think you need to spend a bit more time on attention to detail....
  
  Enjoy the process and be safe.
  
  Vince

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• gina

  July 31, 2010 12:49PM

  Posted By Linda Patch on 29 Jul 2010 11:11 AM

  Posted By Michele Cellai on 29 Jul 2010 10:58 AM

  Can I just copy this and say it's mine?

  
  

   

  I already printed it out.

   

  Nemo--three questions....

  1. Your watts are based on what FTP?

  2. In 3.0, did you write a "stoopid slow" post and how successful it was? I remember it from eons ago, but can't find it.

  3. What are % of FT guidelines for hills? I've looked in the wiki, can't find anything. Do you know off the top of your head? I can't imagine staying at 110 watts climbing anything. You can do that?

   

  
  
  

  Colleen Capper wrote the IMWI "stupidly slow works" in 2.0 . I have pasted it below:
  
  

  Join Date: Aug 2007 Posts: 197

  
  

  IMWI Stupidly Slow Works

  
  

  ---

  
  
  

  Hello EN,
  
  
  
  First, EN context. I have been training/racing with power since April of 2007. I was familiar with Rich's work from his CF web site. I consulted with Rich for specific ideas on how to race an IM using power and he helped me get my Ergomo set up for my tri bike. I attended Patrick and Rich's talk on Friday before the race.
  
  
  
  My FT - 215 (weight 113 pounds)
  
  IMWI power goals:
  
  First 90 mins. 141
  
  Main gear - 148
  
  Long hills - 156
  
  Short hills 163
  
  TSS - under 300
  
  
  
  Run goal - 10 min. miles
  
  Rich suggested first 6 miles at 10:30
  
  
  
  Transition goals - Reduce friction
  
  
  
  This was my fourth IMWI (trained for and competed in IM New Zealand, 2006 but that was the year they cancelled the swim and cut the bike and run in half).
  
  
  
  Short story:
  
  The race of my life
  
  Major PR of 12:23:01 (previous best 13:40)
  
  PR'd every leg of the event
  
  9th in my age group out of 53 (W 45-49).
  
  
  
  Swim: 1:18:19
  
  Previous best: 1:21:24
  
  
  
  T-1: 7:19
  
  Previous best: 8:31
  
  
  
  Bike: 6:29:30
  
  Previous best: 7:07:22 (passed 124 bikers)
  
  
  
  T-2: 2:51
  
  Previous best: 5:41
  
  
  
  Run: 4:25:02
  
  Previous best: 4:41:29 (passed 238 other runners)
  
  Negative split the second half
  
  (I have been injured most of the summer with calf issues, and didn't run on land at all for 7 weeks. Ran 3 longer runs, a couple shorter ones, and the rest pool running).
  
  
  
  Longer story:
  
  Swim: Patrick suggested it was OK to think about a 5 min. leeway in our swim times, similar to what we do for bike and run. I was hoping for 1:15, but when I exited the water, I forced myself NOT to look at the timing clock or my watch, so I didn't know until the end of the race my swim time. My timing chip came loose in the last 500 yards so lost some momentum. I felt strong but still lots of navigation and contact.
  
  
  
  Do differently: Focus more on swimming "in my box" that Rich and Patrick suggest and focus on perfect form even more. I expend a lot of energy just navigating and dealing with contact.
  
  
  
  T-1 - Minimized friction by not having to put so many things in my pockets on both transitions. I put things in my Bento box on the bike that I transferred to my pocket while on my bike that I would also carry on the run. (i.e. Endurolytes).
  
  
  
  Bike:
  
  My heart rate felt really high for the first 90 mins. (141 -145 which is 83%- 86%) which was concerning, even though I was sitting at my target power of 141. I started to coast a bit on down hills, which I typically do not do to bring it down some. Then, brought up the power to my goal power as planned.
  
  
  
  Stupidly Slow Part One
  
  I typically take the hills easy any way, but I couldn't believe how slow I climbed some of them on Witte and on Timber Lane to stay within my power goals. But I did. I felt like all the spectators on Timber Lane were thinking I was having a really bad day because I was going so slow. I didn't care. I stuck to my plan.
  
  
  
  I discovered at mile 56, Special needs, that my speed sensor wasn't working (I don't have speed up on my first screen). I adjusted the magnet, but it still didn't work. I don't look at speed anyway, so decided it didn't matter, though I wish I had that data for post race analysis. I also checked my TSS at this point, and thought it said 0, and also thought that wasn't being measured. However, I was looking at the wrong screen, and after the race realized it was being measured. (tip, learn to read my screen!).
  
  
  
  Felt strong the entire bike. My heart rate came down to 135 on the second loop even though I was maintaining the same power level. The winds didn't bother me as I just stayed focused on my power goals.
  
  
  
  Post ride data:
  
  TSS 271
  
  IF: .65
  
  NP: 140
  
  VI: 1.03
  
  Speed: 17.3
  
  
  
  My "could" ride pace is 17.9. However, Rich coached me that my "should" ride to set up the run should be slower than that. I am glad I did not know my TSS at the half-way point because I think I would have pushed harder to bring it up, which would have cost me on the run. My main power goal for the ride was 148 so my NP is lower than that. I felt strong over-all the entire ride and nutrition was spot on.
  
  
  
  It was great, to the very end, that my power would start to go up, and I would say to self "no, Rich said 148." So, even in the last 16 miles, I still had energy to be pushing a higher power. Mentally it was great to know this.
  
  
  
  I think a lot of IMWI racers blow a lot of energy on the 16 mile leg back to Madison. It's easy to get caught up in wanting to get a certain bike time and think "if I push on this maybe I will hit it." (I have done this). I am glad I did not do this this year and stuck with the plan.
  
  
  
  Do differently: Keep working on my FT so that I can bring up my power goals and still be comfortable and able to set up my run.
  
  
  
  T-2 - Wickedly fast.
  
  
  
  Run - Stupidly Slow Part II
  
  - When Rich told me to run the first 6 miles at 10:30 pace even though my over-all goal was 10 minute miles. I protested. He pointed out that if I did that, I would only be giving up 3 mins. I wore my Garmin 201 for the first time in an IM. The first 6 miles were UNBELIEVABLY SLOW!! My natural pace would have been 9:00 or 9:30 at least. I kept having to slow it down, slow it down.
  
  
  
  After 6 miles of this, I had this feeling I could literally run that pace forever. I had thoughts of an ultramarathon float through my head and thought "bring it on!." I was so comfortable, it was a little hard to then bring it down to 10 min. miles but I did. I maintained that nearly to mile 23. I crossed the magical mile 18 mark and felt ready. Between mile 16-21. . it became a little harder to maintain 10 min. miles but I tried to stay strong. Mentally I was happy and focused. Some muscle pain in my legs and stomach twinges but nothing that Endurolytes couldn't take care of.
  
  
  
  Mile 22 to end. I stopped looking at my Garmin and just ran with my heart. I glanced at it a couple times and I was running 8:45, 9:00, 9:30. . well under my 10 min. goal pace. Over-all race pace at end: 10:06.
  
  
  
  Vindication of Stupidly Slow
  
  On the second loop of the bike, a woman I know in my age group, blew by me on Witte. I wanted to place well in my age group AND, I wanted to beat this particular woman. She was standing and grinding up the hills. I thought "I can't race her race. I have to race my own race" and I let her go. I stuck with my hill power goals.
  
  
  
  Mile 17 of the run. I passed this woman feeling strong and she was walking. I did finish ahead of her.
  
  
  
  I used Coach P's suggestion to walk at the end of the aid station. I would look for the volunteers with the sponges at the end and walk here and take in my nutrition.
  
  
  
  Slow is smooth and smooth is fast:
  
  Unlike last year when I felt I was in a hurry for everything and made serious mistakes that cost me hours in the event, this year, I told myself, there was time, especially on the run. The few seconds it took to take my Endurolytes, and take in nutrition, and put ice down my shirt, and walk at the end of the aid station would save me literally hours later.
  
  
  
  Next time for run: Not get injured in the season!, and work on bringing down my running time, but stick with the same race pacing strategy.
  
  
  
  Thanks to Rich and Coach P, this felt like the race of my life.
  
  I felt great all day. . mentally and physically and it was so great to feel strong on the run. I am confident I can bring my finishing times down even further.
  
  
  
  Thanks to everyone sharing their stories. I am learning tons from reading other race reports and this forum.
  
  
  
  I can't figure out how to post a picture but when I do, I will.
  
  
  
  Colleen

   

   

   

   

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