IMMT 2013 Race Plans. Time to write it all down!
I am a HUGE believer in writing down a race plan and getting feedback on that plan from fellow EN athletes. Now that we are in the taper, it's time for us to start sharing those details. Attached (I hope) is my current draft Please don't laugh at my puny little watts! Feedback welcome!
(OK- attaching didn't work, so here is the copy/paste- sorry about the messy formatting, I can't figure out how to fix it.)
Pre-Race Week
Sun 8/10: Wash and prepare Fawks. Pack Gear bag
Prepare instructions for Cat Sitters & prep house
Sun 8/11: Drive Fawks to TTBike Transport
Race Week
Monday: AM: Swim
5:30pm Massage
Tuesday: AM: Bike/Run
Finish Packing
Dinner with Gail & Johnny- Cat instructions
Drive to hotel
Wednesday: Travel Day
7:00am Breakfast at hotel, Shuttle to Airport at 8:00
9:30am Fly to Montreal (bring snacks)
12:44pm Arrive in Montreal & get ride with Glenn & Laura
3:30pm Arrive at Hotel at IMMT,
4-9:30pm Get Groceries, Dinner
9:30pm Bedtime
Thursday:
8-10am Open Water Swim
11:30am Lunch
12:30pm Register (while others are eating lunch)
2-6pm Drive out to loop and ride the bike course- (Max 90 min)
6:00p, Dinner
9:30 Bedtime
Friday:
9:00am Massage (be there by 8:30) with Glenn (conf# 586582)
12:00pm Lunch
1-5pm Relax. Short 30 min Swim, bike, or run for final check. Start packing SN Bags
5-7:30 Banquet and Mandatory Athlete Meeting (skip the IM dinner)
7:30 Athletes Parade
8-9pm Musical Show
9:00 Fireworks
9:30pm Bedtime
Saturday:
??:00am: SLEEP IN- wake up whenever and just relax.
9:00am Breakfast (nlt 9:00 or rest of day meals will be messed up). Last time to eat any real fiber. Biggest meal of the day.
11:30am Check in bike and bags (10-3:00, but not too early or you’ll be in lines)
12:00pm Big Lunch, then just relax & get supplies for dinner & B-fast. Catch a Matinee(?) and show Joe how to use cell to post updates to FB/Twitter.
5:00pm Athlete’s Blessing @ St Bernard Chapel
6:00pm Light Dinner in hotel room (salmon, salad, potato)
7:00pm Pack bottles & nutrition. Set out Breakfast for the next day and set alarms. Charge the Garmin, Clear memory, and turn off “auto-split” and “auto-pause”.
9:00 Bedtime
RACE DAY!
3:30am Wakeup Call. Eat Breakfast- Coffee, Oatmeal w/Peanut Butter & Banana. 24oz Powerbar Perform (sip throughout morning).
4:15am Get Dressed & Relax, let morning ritual take place.
5:00am Transition area opens
5:15am Drop off SNBags. Pump tires, set nutrition on bike.
5:45am Stand on line Bathroom & Relax
6:15am Put on Wetsuit, take GU & Imodium
6:30am Give Dry Cloths Bag to Joe to take to bag drop-off. Give Joe Cell Phone. Walk over to start and line up for 7:00 wave start.
Swim: Estimated 1:30. Relaxed and easy. Stay calm and smooth.
T2:No Rush. Don’t run. Don’t hurt the knee or let HR spike. Put on sunscreen. Take a pit stop at the Port-o-pottie. Carry Shoes to Bike and put them on there.
Bike: Estimated 7:30
- 2 Bottles of Powerbar Performance
- Bento box with chapstick, sunglass cleaner, Med kit (imodium, tums, Tylenol), chamois butter, clean nap, & nutrition: 2 Cliffblock sleeves (1 Margarita, 1 Black Cherry each cut in half), 3 Powerbar Gels (2 mocha, 1 other choice),
- Toolbag on back with tools, tube, duct tape, $1, C02, Tire Levers, electrical tape.
Bike Pacing: FTP = 135.
|
1st |
90 |
1st 60-90min |
|
2nd |
95 |
IM Watts |
Bike Nutrition and Hydration
- Solids on the bottom of the hour starting with Blocks
- 1 bottle Powerbar/ hr
- Stop taking in any more calories 20 minutes from the end of the bike (around m100)
|
Bike Nutrition Plan |
# Srvg |
CHO (g)/srvg |
CHO (g) |
H20/ Srvg |
H20 (oz) |
Sodium/ Srv (g) |
Sodium |
Caffeine (g) |
Caffeine (g) |
|
Powerbar Gel 1 Reg, 2 2x caffeine |
3 |
27 |
81 |
0 |
0 |
0.14 |
0.42 |
0.033 |
0.1 |
|
Cliff Block-(2 Marg/ 2 Bck Cherry) |
4 |
24 |
96 |
0 |
0 |
0.14 |
0.56 |
0.025 |
0.1 |
|
Powerbar Perform (20oz bottle) |
8 |
42.5 |
340 |
20 |
160 |
0.475 |
3.8 |
0 |
0 |
|
Total Consumed |
|
|
517 |
|
160 |
|
4.78 |
|
0.2 |
T2 No Rush, stay calm, Hand off bike & then remove shoes, walk to transition
Run: Estimated 6:00
- Visor
- Hand Carrier for bottle
- Change into running shorts, shoes, & socks
- Ziplock Baggie containing: sunglass cleaner, lip balm, medical baggie (imodium, Tums, Tylenol), small lubricant, salt tabs, wrist sweatband, small sunscreen
Run Pacing
2’walk/1’ run. Keep HR under 160
Run Nutrition
- Powerbar Perform at every aid station (or use hand bottle). Coke at top of each hour
|
Run Nutrition Plan |
# Srvgs |
CHO/srvg |
CHO (g) |
H20/Srv |
H20 |
Sodium/Srv |
Sodium |
Caffeine (g) |
Caffeine (g) |
|
Gatorade Perform (appx 4 oz) |
26 |
8.5 |
221 |
4 |
104 |
0.14 |
3.64 |
0 |
0 |
|
Coke (4 oz srvg) |
6 |
15.5 |
93 |
4 |
24 |
0.035 |
0.21 |
0.012 |
0.07 |
|
Total Consumed |
|
|
314 |
|
128 |
|
3.85 |
|
0.07 |