RR1&2 data, and IMLP Race Plan-John Bayone
RR1 vs RR2
RR1- 6/14/2013 @ LP camp 112.72 Miles RR2 – 7/13/2013 In NJ 100.99 Miles
Time=7:05:07 Time=5:50:21
Avg P=138 Avg P=139
P Norm=154 P Norm=145
IF=0.71 IF=0.67
VI=1.12 VI=1.04
Avg. HR=149 Avg. HR=150
Avg. Cadence=63 Avg. Cadence=81
RR1.Started out too hard while I thought I was doing well, the second loop was not very good. I ran 6 miles after with an avg. Pace 8:57. And felt good.
RR2 elevation was less than half of that at LP, felt much better than RR1 Drank much more (10 bottles vs. 6), ate more, no GI issues at all, Starting conservative. Some Splits (30&rsquo
maybe too easy but felt very good last hour, and was able to push last hour. Could have ridden longer. Had Energy to run with after, but with recent injury I was not looking to making it worse. Higher Cadence for RR2, legs felt “pretty good”.
OK Please help me with Race Plan below. I want to scale down to one page that I can have so I am not fumbling around.
Race Plan Overall….Keep Moving
.
SET UP
Swim to Bike Bag (Drop off Saturday)=Cycling Shoes with baby powder in them. EN Cycling Shirt. Bike Helmet. Sun Glasses.Zip lock bag of gels.Race number belt with race number.
Bike=SpeedFill A2 up Front. One bottle on seat tube. (Both filled with Perform Sunday Morning). One empty cage on Down Tube Spare Tire stuff on bike (2 tubes and 2 co2). Speedworks bento box with gels and S-Caps.
Bike SN Bag= Small old tube of sun block, small old stick of body glide, Gels. Extra S-Caps. Extra CO2 & tubes.
Bike to Run Bag(Drop off on Saturday)=Body glide. Running Shorts.Running shoes, socks, small towel to dry feel and clean up, white hat, 
White EN T Shirt?.SPI Belt with gels & small bag of S-Caps.
RUN SN Bag=Zip Lock bag with Gels w/ Caffeine & S-Caps, extra socks. (Maybe old running shoes just in case? Or is this just a waste since I will not stop anyways)….Stuff in zip lock bag so can grab quick & go.
Morning Clothes Bag=pre swim clothes.Please help is there anything that anyone suggests I put in here for right after race?
EXECUTION
Saturday. Early Breakfast (7am Team Breakfast….maybe Pancakes=carbs). Rest,
Big Lunch (Pasta & Carbs),
Bike & Bags Check In (10am to 3pm)., rest
Early Dinner
Early to Sleep (if possible).
Early Sunday Morning.
3:30am FOAM ROLLER! On Calf and leg muscles.
Breakfast=(Guideline…160#x1.2=192 gr. CHO)
3 cup Unsweetened Applesause (3x27.5gr.=82.5gr.)+, Banana (27gr.), gatorade (29gr.)=138.5gr
4 am powerbar(45gr.) + Gatorade(29gr)=74gr.
Total 138.5+74=212.5gr (This is all just to help me think I am in the right ballpark)
More stretching and Foam roller.
4:30am Race Morning Transition opens.
Put Joule Computer on Bike. Fill Bottles on Bike. Pack Bike with nutrition products. Check Air in Tires. Check Brakes. Check Brain. Stretch out legs as much as possible.
Body Marking &Drop off Special Needs Bags prior to 6:00am and warm up for swim.
Swim, =Long Sleeve Wet Suit with Tri Shorts. HR Monitor Strap. Garmin 910. (Planning on wearing cycling jersey on bike so no shirt under wetsuit.)
• 5:45 am, before warm up in lake take one gel, and more sports drink.(will be after 8 am before I get anymore nutrition….is this enough prior to start?)
• Mirror Lake South Side Practice area is Open 6:00-6:30am. WARM UP as much as possible just to get comfortable in water with suit on. I tend to freak out thinking it is choking me after a few hundred yards….just keep head down and arms moving.
• Do Not to Panic.
• Line up with 1:20:00 to 1:25:00 Group.
• Count Strokes, control breathing. Try not to let water up nose.
• Get out of water and move, Try not to just stand there, catch breath later
T1
• Steady and Slow is Fast. Get Bag, Empty bag.
• Shoes on, Cycling Shirt on, helmet and glasses on, Zip lock bag of extra gels into shirt pocket and move. (No socks)
• cram wetsuit into bag, and move.
Bike =trishorts, cycling jersey, helmet, glasses, gloves, shoes, PT wheel, garmin 910, Joule 2.0
• Careful start line, start computer when safe
• Start EASY, and start eating and drinking right away! Be finished with at least one bottle by the first aid station/prior to the decent to Keene.
• Goal watts is FTP217x.7=152. Keep cadence between 80 & 90. “try” to keep avg. w and Norm. P within 6 points of each other.
• Ride the hard parts easy, and the easy parts hard.
• Try to pee on every road in the Adirondacks.
• Save effort for last hour. (after Hazelton Road second Time)
• Monitor the stress/strain on right Achilles and adjust foot position/ pedal angle as necessary for comfort
• After Hazelton Road 2nd time, be sure to finish any nutrition on bike before Northwood Road.(prior to the distraction of getting back into town and getting ready for T2)
T2
• Steady and Slow is Fast. Get Bag, Empty Bag. (sounds simple now)
• Helmet off, cycling shoes off.
• Change to Running Shorts? From tri shorts I hope to process my hydration through.
• Change to white EN T shirt?from cycling shirt
• Body Glide on toes. Re-Tape Right Achilles if necessary. Compression calf sleeve on. Socks on, shoes on, Spi Belt with nutrition on. Hat on.
• Take a minute and stretch out lower legs, and check on condition of everything. Move out. Water on face.
Run
• Start nice and slow…. check nutrition.….. how does Achilles feel
• Pacing Miles 1-6 LRP-8:40+30 Seconds=9:10/mile (
On Saturday check projected Temps and adjust projected paces using EN Heat pace Calculator.)
• Pacing Miles 6-20= LRP of 8:40/mile. See note above.
• Pacing Miles 20-26. Stop asking how does Achilles feel! You gave it a free ride to this point. Just keep moving!!!
NUTRITION
Bike. (the nutrition below worked well on long rides, RR2 and Day 2 at Camp)
Perform 35-40oz per hour
Gels 2 per hour
Or 1 gel + 1 Powerbar
1 per hour S-Caps
Run (the nutrition below worked well on long runs, until I tripped and fell into a mud puddle 
on 6/20....yep Mud.)
Every 30’ take one gel. Until ½ way.
After Turn Around take every 30’ take one gel w/ caffeine. (This should limit Caffeine to 200 to 300 Mg Max for the day)
Once per hour take one Succeed S-Cap tablet.
Perform at every aid station.
Thank you for any help you can offer on what I might have missed.
Comments
Do you often stretch and foam roll before workouts? If not, don't start on race day. The mantra is 'nothing new on race day'.
Swim and water up the nose: I started using a nose plug for exactly that reason. Really helps me a lot but if you do, you need to try it a few times before race day.
I like the Saturday weather check >> TIRP calculator mention. In 2011 using actual weather data, it predicted my finish time within 17 seconds!! It is a rock-solid heat pace tool for IM racing IMO.
Excellent plan. Going to be a great race.
Thank you very much.
I will try out the nose plug a couple times before then to see if it feels ok and see from there.
Yea, the foam roller has been part of a treatment for my calf and achilles for the last couple of weeks. Wish I put more focus on stretching more until I HAD to....I am sure you can relate.
Lets hope for great weather...as in cool and cloudy....lol.
Thanks again.