Type: 20.0 Mile Time Trial
Distance: 20.01 miles
Time: 54:12
TSS: 97.4
Average Watts: 216 watts
Normative Power: 234 watts
Average Heart Rate: 157 bpm
Total Work: 702 kJ
Man that was a great ride. I went out and really pounded this one. The great thing is the Garmin showed that I averaged 250 watts, but I used the data from the WKO+ software because I have always used the results. I really pushed the pace had on the ride — I averaged 22.2 mph for the entire ride. I am going to use this same course to test fitness levels throughout the year.
My peak power averages were great today. The numbers were as follows: Peak 5s: 881 watts, Peak 10s: 741 watts, Peak 20s: 547 watts, Peak 30s: 425 watts, Peak 1min: 300 watts, Peak 2min: 261 watts, Peak 5min: 241 watts, Peak 10min: 227 watts, Peak 20min: 224 watts, Peak 30 min: 221 watts. Here is the chart from the Training Center software from Garmin:
Ironman Race Pace Strategy
I have tried to wrap my head around how I am going to pace Ironman St. George. I have been working with my training times to try and find a balance between speed and actually being able to hold a pace throughout the event. I would love to hear from other triathletes to see what you think about this strategy.
The Swim
I am just going to swim this. I am going to use my 2011 illegal DeSoto Water Rover. I am taking a neoprene cap and boots because the water temps are projected to be +/- 55 degrees on race day. I am going to really take the pace slow and not push my heart rate up. I have tried this strategy in the past and I usually end up pushing the pace anyways. During workouts I can hold a 1:40 min/100 pace for a very long time and stay very comfortable. For the race I am planning on a 1:45 min/100 pace just for sighting errors and being easy. I will start in the back and actually give everyone a 1:00 head start to stay out of the fray. This pace would get me out of the water fast enough.
Time: 70 minutes
T1
In T1 I plan on taking it easy too. I will throw on a dry cycling jersey and pound a bottle of 150 calorie Infinit. I will plan on being there for a while, just to make sure that I have everything.
Time: 5 minutes
The Bike
This is a really tough course. It is a two loop course with a lot of climbing. I have ridden this loop five times now and feel pretty comfortable on the uphills. During the practice rides, the course took 41.89 kJ per mile. I averaged 169 watts for the ride. So, the total 112 miles will take about 4,700 kJ (I will be interested to see how accurate this is). I will want to keep the power at 180 watts on the flats and do what I have to on the real uphills. I want to keep the power under 250 watts for the uphills if possible. I won’t worry too much about my speed up the canyons, but I bet it ends up that I will average about 16.5 mph, like I did on 03.27.
Nutrition-wise, I will take Infinit with me on the course. I will plan on 250 calories per bottle and pounding one per hour. I will carry one bottle of water to help clear the stomach if I need to. I will also take a couple of Enduralytes per hour to make sure I am keeping any cramps at bay. Of course I have tested this strategy again and again over the last four years and it will work well for me.
I will also run my Michelin Mach 3′s with a liner to reduce the likelihood of flats. These roads are rough and I need to make sure I don’t flat. i will carry two tubes and CO2 cartridges just in case of flats. I am thinking about a lightweight multi tool, but a really good check on my bike should prevent most problems. It is a risk, but not a huge one.
Time: 6:45
T2
I am going to change into a better shirt for the run. I will probably take some time to loosen up the hamstrings and possibly my calves, but for the most part this should be pretty uneventful. I will thrown on a FuelBelt to carry nutrition with me on the run.
Time: 5:00
The Run
This is the part of the race where I hope my pacing pays off. I am taking the bike a little slower than what I am capable of, but that is because I want to really cruise on the run. I got three 20.0 milers in in the last five weeks, and my high run week was almost 50.0 miles. My 20.0 milers were all done at a 9:00/mile pace, with one of them at a 8:40/mile pace. If I play the bike right, I could crush this run. The goal is to let people go on the bike and then step on them as I run by them during the marathon.
I am going to start at a 10:00/mile pace, taking in nutrition and water at every even aid station. I am carrying the Infinit, so I want to take in about 75 calories at the aid stations for a total of 225 calories per hour. To make sure I get enough water and nutrition, I will walk for .10 miles at the aid stations. I am going to follow this strategy for the first loop, and will either follow the same strategy for the second loop or extend it to stopping every three miles. I would hope I can average a 11:00/mile pace for the entire run. I will run harder if I can. It is a hilly course, so this pace is pretty doable.
Total Time: 12:55 for a sub 13:00.
I think I can pull this off. Give me your feedback in the comments section…
I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...
Well, I don't know anything about completing an Ironman, but it certainly looks like you have everything planned out. I love how you have your nutrition calculated out. I do know that is why a lot of people end up bonking. You are very realistic in your goals, and you are taking into account how hilly the course is. Good luck!!
Looks like you have a good plan, well thought and realistic. On the swim though, don't sell yourself short. Maybe dont go out in the front row but if you wait a minute, you will be going out with all the non swimmers that are going to be doggy paddling for 2.4 miles. At 140-145/100m you should be in the 2nd or 3rd row of people going out. It will be rough but that's Ironman. I'd hate to hear from your post race report about all the non swimmers that you had to find your way through at the beginning of the swim.
As for the bike, I don't know the course and you've ridden it so it sounds like your good there. It's tough to judge a course like that when there is so much climbing on the bike and the run.
For the run, same as the bike. Just keep the endurolytes handy. Put a 2nd M&M's container full in your T2 bag. At Ironman Florida last year, I dropped mine on the bike and had to do the run without them. I cramped liked crazy and it ruined my run. I go through them alot faster in a race than in training. By the time you get to the run you'll start to see how much the swim actually affects you. People usually underestimate the amount of energy the swim takes. You really start to feel it about half way through the run. You can't really train a full swim, full bike, and then a long run in training without requiring so much recovery but the swim definitly takes it's toll.
Also, don't be afraid of the Cola. That stuff saved me at both Ironman's I did last year. I would have never thought it and I never trained it but I grabbed a cup in Louisville about mile 13 on the run and it was the best thing ever. I ended up drinking mostly cola and water and eating salt pills the rest of the run.
Lastly on the run, those sponges are great, but don't put them on your face. They are recycled!!! Many bad places they travel before they go back in the kiddy to be reloaded with ice water.
Also if something happens, no matter what, if you can physically keep moving, keep moving. If you drop your salt tabs, bottle, anything, just keep moving. Get something from an aid stations, bike support, whatever. Too many times, something in a plan doesnt work out correctly and people become lost dogs.
Other than that, enjoy the finish line. All the pain your going to experience on the run will magically go away when you hear Mike Reilly say "You are an Ironman!"
Mike,
+2 on what Alex said on the swim. If you are avg 1:40/100 you are going to be zig-zagging around a TON of slower swimmers if you wait. Get in the fray and find some open water — you'll probably save significant energy fighting in the beginning as opposed to playing leap frog the entire way!
Your bike and run strategy sound very solid. If you are going out at 10-11:00 min/mi on the run you will have an excellent chance to negative split the marathon. Once you hit that halfway point and if you are feeling good, bump it up to a 9min/mi pace — you've trained for it so you know you have it in you!
You are going to do great! And I wish you the best of luck!
Mike,
Sounds like you have a solid plan, just stick to it.
One thing I can suggest that I know for certain from my 7 Alcatraz Swims one is sub 52 degree water from the experts there, Gary Emich and Pedro Ordones, is to use wax ear plugs in addition to the neoprene cap, as most of your heat is lost out through your head. When cold what enters the ear canals it sucks out tons of heat and can affect you.
I love swimming in ice cold water, so I am not even worried about it in the least, but if it is 55 degrees there are going to be people that get hypothermic for sure and I would be a lot more that quit than what was expected, as they were freaked out of 65 degrees.
I have the boots, I have used them and do not think that they help much or work particularly well, most people in SF Bay do not use them.
I am using, the earplugs, and neoprene cap, Blue Seventy Helix.
180 watts on the flats and 250 on the climbs… You realize this is a 70 watt difference, right? That is HUGE.
You're either going to be riding the flats way too easy or climbing way too hard (I'm guessing the latter).
I'm with Jeff and Alex on the swim advice. You're too strong of a swimmer to wait in the back like that. You'll end up quickly swimming over and around people and lose energy through frustration. It looks like a straightforward swim course and after the first turn, I bet it will open up a fair amount. Esp if you're swimming 1:40s or so.
The rest of the plan looks great. You're gonna kill it.
I think too many people go too easy in the swim. I find by the first 10 miles on the bike I have forgotten that I have even been swimming. Hmph!
But then I also give myself 15 minutes on the bike before I take any calories or drink anything…including water. My highest HR of the entire race is going to be coming out of the water until the first 2 miles on the bike; not exactly the best time to take a stomach full of calories. I wait and let my body settle into a rhythm before I expect it to absorb calories.
So how has your training runs on the flats compared with training runs on the IM course?
Anonymous = Douchebags!