Rachel's IMWI Race Plan
Hi Everyone,
Here's my race plan for IMWI. First Ironman. It is a bit long in some places, sorry! I've highlighted questions I have in bold. Other than that, please let me know if you have any suggestions! Thanks!
Wake up at 4:00am. Eat 1 cup rice + 1 cup vanilla yogurt + 1 banana. + a little coffee. Have bottle of Perform to sit all morning before swim start. Will have 1 gu before swim start. Total of about 800 calories throughout morning.
Plan to get to transition at X:XX (help me out guys! I don’t like to feel rushed!) Things to do:
1) drop off special needs bags
2) put nutrition on bike- 2 bottles Perform + 1 water
3) fill up tires
4) Garmin on bike- turned on, auto-off disabled
5) body marking
6) sunscreen
7) body glide
Leaving transition I need to have goggles, swim cap, timing chip, wetsuit, body glide, bodttle of perform, and gu WITH ME. Will give bike pump to Mom. Will wear sandals and have clothes to give to mom before start.
Wetsuit on, goggles under cap. Double check timing chip is on.
Plan to enter water around 6:45 (is this enough time??). Not a great swimmer, guessing around a 1:30 time but really not sure. Planning to line up by ski ramp with people anticipating <1:30 time. </p>
Swim strategy: STAY CALM! I am not out to win the swim, just finish, and that shouldn’t be a problem. I plan to count strokes for the first 5 min or so just to give me something to do to help with a rhythm. I am expecting a lot of contact and plan to just keep swimming. No one is hurting me intentionally. Focus on the stories I’ll have to tell of the crazy start, don’t let it get in the way of my day. Once I settle into a rhythm, focus on form- good rotation, long reach, high elbow. Try to draft but don’t let it make or break my swim.
Come out of the water and don’t worry about my split- it is a long day! Keep goggles on as they are prescription and the only way I can see J. Pull top half of wetsuit down, let the strippers do the rest. Easy jog or walk up helix- in the long run this won’t matter, whatever I feel I need based on how I feel my HR is out of the water.
In T1:
1) make sure timing chip still in place!
2) get bag
3) glasses on
4) towel off (feet especially)
5) bodyglide quickly on feet to prevent blisters
6) shoes on- no socks
7) arm warmers on if necessary
8) MyAthlete GPS tracker on
9) Helmet on
10) sunscreen- use volunteers (there are sunscreen appliers, right?)
On the bike:
Plan to go super easy (
I have ridden the course 4 times now and seem to be able to run well after with 122 average watts. While this is high based on my FTP test, I think I just suck at testing, and I really haven’t been able to ride easier despite trying. I do now have an 11-30 cassette, which I never had on my course rides, so if I can get lower power, awesome. My main thought in terms of power is to target 122 but anything lower might just mean an even better marathon J. I will try to spin up the hills and power down as much as possible. Not planning on stopping at special needs unless I need to. Get off and stretch at least once. In aerobars as much as possible.
In areas of big crowds, take in the energy but focus on staying conservative. Remind myself that it’s a net downhill on the stick and I want the energy to use that to my advantage!
Plan to hit lap on the Garmin every 30 min and also evaluate if my fueling strategy is on track at those points too. This has worked well in training.
T2:
Hooray- off the bike!
1) Run with shoes on to get bag
2) Take off helmet
3) Bike shoes off
4) Change to running shorts
5) socks on, run shoes on
6) put on garmin, turn on, get satellites (405)
7) body glide under arms and thighs
8) race belt on
9) sunscreen
Run:
GO SLOW- it will be faster than it feels. Keep checking Garmin first few miles religiously. 9:45 goal pace first 6 miles, then up to 9:15 after that. Plan to RUN, walk aid stations. Plan to initially walk 30 steps. If latter in the game I need to walk more, I will, but I will try to limit walking to aid stations. I know that once I let myself walk, it is very hard to make myself keep running, so stick to a designated walking plan at aid stations.
Nutrition plan is perform at least every other aid station, water at others (realizing I am going to be soo sick of Perform at this point). Will have salt tabs on me if I can’t tolerate perform anymore and need to go the water route. Goal of a gel every 4-5 miles. I haven’t drank coke in 10 yrs but I hear it is magical so I will go to coke if needed.
I know I’m probably kidding myself thinking I’d be able to step it up at mile 18, but if possible, speed up to 9 min miles. In all likelihood, try not to slow down.
Mentally, focus on aid station to aid station, and when I will next see my crew. Look for EN people. Focus on just getting to the next landmark, whatever it may be. Little bits, not that I have to run a marathon. Not planning on stopping at special needs unless I needs something (will have arm warmers, bodyglide, ginger chews, Immodium, and tums if needed).
And finally, cross that finish line, smiling and proud no matter what. It is a game and we are just lucky to get to play!