IM Texas Race Plan
First IM race
Race Morning:
Wake at 3:30. Eat 4 cups of Applesauce, 1 banana, whey protein and bottle of sport drink. Wait 1/2 -1 hour and head directly to bathroom to let applesauce do its magic 
1 hour before go time 1 power bar. 15 minutes before 1 gel with h2o.
Swim: Target time between 57-59 minutes. My I could go all day pace is between 1:27 and 1:29 / 100 meters. Will get up front hang out on a kayak and wait for gun to go off. First 2-400 meters will be at a faster pace in an attempt to swim away from pack.
Transitions T1 Not sure. Guessing around 3:00. Will have speed suit mostly off except for legs by the time I reach the transition. Will put on bike shoes and helmet and go.
Bike: 5:15-5:30
Target Power is 205. Will spend the first part of the race 30-40 miles at 195-200. This part of the race is wind aided, free speed. This part will also where I try to get ahead in nutrition and liquids. Race miles 45-112 will try to maintain consistent 205 power level. Will also monitor heart rate to keep under 135. Power levels will be adjusted accordingly. If heart rate starts creeping up above 140 will back down in power and increase fluid intake. Cadence range will be about 85-88 above or below those numbers and HR starts to climb.
Bike Nutrition: Temp/humidity dependent. Plan on 1.5 bottles of perform every hour and either a 1/2 power bar or 1 gel per 1/2 hour. Last 2 hours of the bike will switch to gels with caffeine Salt intake 4-500 mg per hour. These are minimums with temps above 85 degrees will increase fluid intake to 2 or more bottles per hour with additional sodium.
T2: Not sure:
Run: 3:45-3:30.
Will let heart rate dictate pace in the beginning, esp with heat. Planned pace for the first 6 miles is 8:15 before settling into a 7:45 pace. In the beginning and over the course of the race want to keep heart rate under 145. Effort the last 6 miles will be dependent upon how I feel.
Run nutrition: Attempt to drink 4 oz at each aid station. Gel or cliff block every 2 miles.
With transitions not what the procedures are. for t1 assume run to bike and throw on shoes helmet and go. for t2 do you hand bike off to somebody do I rack it myself etc
Let me know what you guys think
Comments
John,
A good plan and you are easing in to the bike and run to mile 18. Make sure you have some plan for temps above 85 particularly for the sodium i.e. 1 tab every 1/2 hour or hour. I also take extra and put some in transition bags in case I lose, drop or need more than anticipated.
All your bike stuff will be in your T1 bag that must be put on in the tent or you could run with your shoes in hand to your bike. I believe except for Kona you can't have shoes clipped in and nothing is allowed at the racks that isn't attached to the bike, that is you can elastice your sunglasses to your bike, clip in the garmin 500 etc.
Transitions in texas I'm not positive on what happens but it typcially depends upon the number of volunteers and athlete volumes in transition. They have had my bike off the rack and waiting for me in Lake Placid and I've also taken it of the rack. Plan to get and rack you bike but a volunteer may have it out for you and take it from you.
Similar for transition bags they may be handed to you but know where you bag rack is and be able to find it. Also check the bag number if you are handed something to ensure you get the correct number. No need to run to the change tent and find out you have the wrong bag. Typically a non-issues but check to be sure.
Enjoy the day.
Gordon
Good plan John, I think you are on the money.
Transitions: Havent done IMTX but IMSG and IMAZ you had to run through the lines of T1 bags, so make a note on what row and how far down yours is when you turn it in on saturday, then heading into T1 you can go right to it scoop it up and keep moving. I stop to strip wetsuit, stuff it in bag, slip on shoes and get moving again. In both my races the bike was already waiting for me held by a volunteer. T2 in both my races I just handed off my bike to a volunteer and ran for my T2 bag. Same exercise as T1, make a note of location of your bag day before, so you can go right to it. Except for changing shoes, I do all t2 on the move. I also keep a little pickle juice in my t2 bag in a insulated lunch bag in case I have cramps starting.
Nutrition: Same as you I stick mostly to gels (cant stomach solids at all) during the race, every 30 minutes on the bike and run. BUT by mid-run I am SICK of gels, and have to switch to coke, drinking both perform and a little coke at every mile after 13. I found the caffeine sugar and carbonation are amazing treat at that point, so dont be afraid to switch, if you cant stomach gels anymore.
Good Luck!!!!!
Sounds like a solid plan. Only overarching comment: strike out the B and R time estimates from the report and from your mind, and race your numbers. Doubly the case if it's going to be hot. Even with a few RRs under your belt (or many IMs, for that matter), these numbers start to rattle around and take you from a place of executing to a place of 'hitting your bike split.' Or 'catching up on the 2 mins you lost earlier.'
It sounds like you have prepared well to have a great day.