IMLP Race Plan- Claire
IMLP 2013 Race Plan
Goals:
1. Finish (1st IM)2. Finish under 14 hrs
3. Run the whole marathon
Stats: FTP= 187 vdot=44
Saturday dinner: sweet potatoes, veggie burger, pasta salad.
Race morning: 4am 2 cups applesauce and protein powder, banana, sip on Gatorade
- Gatorade chews #1 pack 20 min. before swim
- Turn Garmin on before leave transition
Swim: estimate 1:15, seed myself in 1:10 corral
- Will swim with tri kit under wetsuit
- Looking to find tow line as soon as possible and finding a good pair of feet (not sure what to expect with the new start)
- Get into smooth groove early, focusing on long stroke, good rotation
- Tinted goggles, no garmin
T1: estimate 8 mins (d/t long run)
- Wetsuit strippers, ball up wetsuit, carry cap and googles and run to transition
- Dry off enough to get sunscreen on. Sunscreen before wetsuit and by volunteers and hope some sticks on my way out!
- Inhaler, extra bag of Gatorade chews and salt sticks into jersey saddle bag. Inhaler will go into tri top pocket. No issues with this falling out in previous races, RR.
- Sunglasses, helmet, shoes on (keep unvelcroed in bag)
- Turn on Garmin in transition (more concerned about watts than knowing the exact time)
Bike: @68-69% of FTP = 127-129w (no time goal, just need to focus on the watts)
- Stay safe from mount line to 73- Really focus on hill out of town
- Stay as fast as I can while staying comfortable down hills into Keene
- Steady on the flats and push to keep watts up on downhills
- Sip of Perform every 3.5 minutes, Salt stick tab and Gatorade chews every 30 min.
- Goal would be to finish A2 bottle between every aid station and just refill with new Perform bottle. Always have extra bottle on the down tube.
- Stop at bike special needs to hop off bike and stretch a bit, keep under 2 min. If need anything from special needs, Goal would be to not need anything out of bag.
- Look to hop off bike to stretch once started on the 2nd loop at the 60 mile stop where it will be clearer.
- Stay in the box!- Remove Garmin from bike mount once turn North… Rd at the end of the Bears so as to NOT leave it on the bike.
T2: estimate 5 min
- Dry off with towel if possible for smart wool running socks, reapply sunscreen from volunteers
- Sunglasses off; shoes and hat, watch band on.
- New bag in jersey with Shot bloks and salt stick tabs. Extra inhaler in T2 bag if needed.
- Will have another pair of shorts in bag if I want to change.
- Long sleeve tech shirt in bag depending on temperature.
Run: Estimate 4:45, running by HR 145-150bpm
- Keep HR at 145 bpm, (maybe a bit lower if possible on the down hills out of town) for first 6 miles, see how I feel once I hit the flats on River Rd.
- Stop at every aid station for sips of fluids. Low threshold for coke as it has worked for me in previous HIMs. Start taking sips of coke depending on how I feel.
- Water with 1 clif blok every 30 min. (or there about) at aid stations. Walk 30 steps at every station.(From RR #2 feedback, maybe increase 1 clif block every 20 min, about every other aid station, even though I didn't do my long runs like this)*Based on lots of feedback of too few calories on the run, I am going to test out one shot blok every 20 min on tomorrow morning's run, that should be about 100 cal/hr in addition to any coke. We will see how it goes in the morning.
- Watch HR on the up hills. Attempt to run first half, walk to top if need to keep HR in control. Depending on heat, may walk up Townie and Ski Jump hills.
- Not anticipating need to stop at run special needs. Will have a second long sleeve tech shirt if needed. Maybe an extra pair of socks if need be? More sunscreen?
- Main goal is to keep moving.
First IM, so any feedback is welcome!
Comments
-can you apply sunscreen before putting wetsuit on and not need to dry off after swim to apply?
-with the 310xt Garmin the battery will last the entire race I would suggest turning it on before the race to get a satellite lock and leaving it on the bike
-are you wearing the tri top or jersey for the race? If tri top have you trialed the Baggie with inhaler in the pocket? Can you put this elsewhere? Do you have a backup inhaler if you launch it off the bike?
-it makes transition a bit faster if you leave your bike shoes unvelcroed in your bag
Regarding the run nutrition plan one shot blok is only 30 calories were you going to use perform too or just water? Has this worked on long runs?
Finally you might want a long sleeve tech tshirt for the run in case you are chilly.
And of course Have Fun!
For sunscreen, they have volunteers with gallon jugs in the changing tents that will slather gobs of stuff all over you. They are great and it and you don't have to mess around - just stand still for a few seconds and you'll be ready to head out all greased up.
Looks great Claire - your gonna do awesome!
Let the day come to you and focus on a conservative effort.
@Carly- I am concerned that sunscreen after 60+ min in the water won't be all that effective. I might throw a rag in my T1 bag and just wipe down so some stuff sticks. I will have 2 inhalers on the course and take it before the swim; I haven't needed it in training at all though.
@ Kar- Ming- Thanks for the weather update! I will plan on having arm warmers with me in placid and a jacket. I'll make that decision on Saturday at check in.
@ Steve- Thanks for the head's up on bike special needs. Hopefully I won't need to stop!
@Keith- I looked at the link you sent. I should be taking in just over 250 cal/hr. I will plan on 1 clif blok every 20 min, or every other aid station. At the aid stations not with shot bloks, I'll plan on 4 oz of coke or Perform depending on how my stomach feels. That will total about 250/hr. It seems like a lot to me now, but I would rather have a good plan in place. Thanks for passing that along.
@ John- Let's hope it goes that smooth on race day!Enjoy the race!