Ironman Barcelona Race Plan - My 10th Ironman Special

Goals

1. Dream Goal: 9.55 (55’, 5.15, 3.45)

2. PB Goal: Break 10:19 (1.00, 5.25, 3.50)

3. Run Goal: Sub-3.45 run

Keys For Success

- Bike pacing (sensible, no power spikes)

- Nutrition (keep it going on the run)

- Run pacing (first 15k)

Swim

Do a dry land warm up, with some arm swings, gentle jogging and a few stretches.  Get in the water if possible and do a warm up, with some sprints included.

I will line up towards the front, front row if possible, to the left hand side to avoid the scrum!  Once into the water, I’ll start fast – but controlled.  Keep leg kick slow to avoid going too hard.  If I can get a draft, great, but if the lead swimmers are going too fast, ease off and swim on my own.

Be aware that I will catch some of the earlier waves.  Make sure I spot these swimmers in advance and not bang into them!

Concentrate on technique throughout the swim.  Keep a long stroke, good catch with both hands, solid pull with no slips.  Keep leg kick – and therefore intensity – low.  To remain controlled, count strokes if necessary.

Mantra

- It’s a long day, keep it controlled, long and strong!

Transition to Bike

Remove wetsuit to the waist then hat & goggles.  Find something to lean against to support whilst getting rest of wetsuit off!

Bike kit depends on the weather & forecast for the day!  Socks and shoes as a minimum.  Arm warmers as a possibility.  A gilet if really cold.

Bike

Put the bike in an easy gear in transition and start the bike by pedaling easy, over the speed bumps, through the town and over the hill.  I’m expecting people to come past me.  Let them go.

I’m breaking the course down into five sections, each taking roughly one hour.

The first section is the section from T1 to the turnaround point at Montgat (39K).  This section of the bike will be easy.  Power numbers should be no higher than 160W.  HR will come down after the swim and will be low.  I’m expecting lots of people to pass me.

The second section is back towards Calella (36k).  In this second section I will increase the effort slightly – but still keeping things nice and steady.  Increase to 170W.  Depending on any wind, this should be 34k per hour (ish).  Allow HR to drift to mid-140’s.

The third section is back towards Montgat (36k).  This section should be paced similarly to the 2nd.  If the headwind picks up on this section, don’t fight it.  Avoid looking at the speed and keep eyes on the power and heart rate.  Keep it steady, ready to take advantage of the tailwind on the way back!

The fourth section is back into Calella (36k).  Section four is where we can pick up the pace slightly if still feeling fresh.  Keep an eye on heart rate.  Don’t let it go above mid-140’s.  Power numbers can creep up to 180W on this section.

The fifth section is the mini lap and back into T2 (33k).  In 2012, the pace of section 5 slowed – despite feeling great - primarily due to volume of riders on the course.  Keep it consistent and overtake when necessary rather than slow and stay behind riders.  Start to think about the run during the last 10K, getting out of the saddle and doing a few stretches.

Pacing & Pace Guide

Keep an eye on power and heart rate.  Think about legs too.  If HR climbs or legs feel tired, but power isn’t high, back off for a bit, eat some food and try again later on.  

Avoid playing games with the Garmin trying to keep a high average pace or high power score!

Bike Split	Speed
05:30:00	32.7 km/h
05:20:00	33.7 km/h
05:15:00	34.2 km/h
05:10:00	34.8 km/h
05:05:00	35.4 km/h
05:00:00	36 km/h

Nutrition

I’ll be using Torq gels – taking one every 30 minutes and washing down with water.  I’ll take the first one when I’m out of town and over the hill (after about 15 minutes).  I’ll also use the Torq gels with guarana to give me a caffeine boost, taking one after 2 hours and then again at 4 hours. I’ll keep taking gels up to the end of the bike as per schedule

For drinking, I will use 1 water bottle in the cage, replacing at every aid station.  If it is particularly hot, I’ll have two bottles on the bike.

The gels will give me 230 calories per hour, 1150 calories for the bike leg.

If stomach shuts down or starts to feel bloated, I’ll slow down so my HR drops and my stomach starts working again!  I’ll also alter my feeding schedule, taking a break from gels for 15-30 minutes.

Mantra

- The race doesn’t start until the last hour of the run!  Keep things steady until then!

- Ignore drafters and don’t race after clubmates!

Transition to run

Into T2, grab bag and sit down.  Put fresh socks on, shoes on, grab plastic bag with remaining kit in and move quickly out of transition.  

Plastic bag is likely to contain:

- Garmin

- Visor

- Sunglasses

- Gels

- Suncream

I can sort myself out with these bits of kit whilst I’m moving.

Run

I will begin the run slowly, jogging rather than running!  The aim is to get the HR really low (140’s) and to get used to running.  The pace will be between 5.15 and 5.30min/k.

Pacing

The run will be broken down into five sections.

1. The first 1.5k towards the turnaround point will set the tone for the race.  This should be easy, allowing myself to sort out my garmin etc.  Enjoy the spectacle.

2. The first 10k loop to Pineda and back will be a continuation of the easy running.  I want to be running no faster than 5.15min/k.  Closer to 5.30 would be ideal.  HR should still be low, ideally in the high 140’s.  Take a look at the sights, spot spectators, smile a lot!  Remember, this is the fun and easy part of the run!

3. The second 10k loop will see a build in pace, picking up to 5.10min/k’s.  Continue walking through aid stations to pick up water, but be disciplined about how long I walk for – 50 metres max!

4. The third 10k loop requires concentration and a bit of mental toughness to keep the pace consistent.  Running should be at the same pace as section 3.  However, it will start to hurt.  The easy pace will feel hard to maintain.  It will be uncomfortable.  Use technique cues – hips up, light feet, shoulders back.  If absolutely necessary, incorporate a short walk every k – 10-15 seconds only.

5. The last 10k.  If I have anything left, this is where we can pick up the pace / effort.  Don’t feel sorry for myself.  Keep going.  I’ll regret any walking later.

Nutrition

I’ll have a gel at each turnaround point (5k) starting at the first turnaround at 1.5k.  Alternate between normal gels and Guarana (caffeine) gels – so normal gels in Calella and caffeine at Pineda.  Drink water at the aid stations.  

Have some emergency coke with supporters.  Pick that up after 20k.

If my stomach shuts down, slow down a bit.  Drink coke at the aid stations.  Grab some chocolate from support team.

If it is particularly hot I’ll pour cups of water over my head to keep cool.

Pace Guide

Mins per KM pace	Marathon Time
05:10	03:38:02
05:15	03:41:33
05:20	03:45:04
05:25	03:48:35
05:30	03:52:06

Mantra

- Easy, Easy, Easy
- Do What You Can Right Now
- Do Justice To Your Training!
- The Race Starts At Mile 18!