IMFL Final race rehearsal and Race Plan
Team,
This is my first IM and I am still very new to the sport. I was looking at other race execution plans and borrowed many key ideas. Goal is to print and study until I have it committed to memory. I am hoping to be over prepared....if there is such a thing. Race nerves are working on me. After reading another thread I am going to practice bottle exchanges next weekend.
Second Race Rehearsal- 19 Oct.
Started the ride at 0815 with 5 other riders. Temp was 60 degrees with 4 mph winds. The goal was a 50 mile out and back loop times 2. Water bottle and nutrition swap out done at the car at mile 50. Wore all tri clothing that I am wearing on race day minus an aero helmet. I eat on the 30min/1 hour mark and drink on the 15/45 min marks. Also, plan was to add one salt stick tablet on the hour. The weather was extremely mild. Road next to a rider with a powermeter and she helped talk me through effort during the ride. Goal was to maintain 15-17 MPH with a 130 HR. The route has a couple decent hills, rollers, and a couple grinders. Finished 1 hour faster than previous rehearsal.
Spent most of the ride in the aero bars and nailed the nutrition. Ate a total of 3 power bars and 6 power bar gels. I also experiment with a bonk breaker bar at mile 95 to set up the run. Also, I made it a point to force down 24 oz of Perform every hour.
Came off the bike and felt fantastic! I ran 6 miles just to make sure my shoes were good. Drank about 20 oz of Perform and ate 3 blocks of Cliff Shots. Fought to maintain Z1+:30 for the duration. Also worked hard at keeping HR below 150.
Run: 6 miles. 1:09 Avg speed 11:35, Avg HR 149
Bike 100 miles 6:16. Avg Speed 15.9, Avg HR 127. Elevation gain 1273
Open Water Swim, 20 Oct
I swam a 1.44 mile out and back loop in a lake. I have had severe anxiety issues with open water/wet suit swimming in the past. Picked up a Desoto 2 piece wetsuit and it seems to have solve my issues. This is my second weekend in a row doing this swim. Took off 3 minutes! I am still slow and clunky in the water, but I now feel confident.
IM FL Goals
1. Finish!!!
2. Put myself in a position to run past the “line” and smile at the end
3. Great day is finishing under 14 hours.
Friday:
BIG Breakfast
Light Lunch
Early dinner
Nutrition:
Target Bike Calories- 138 g Carbs & 550 calories
Fluid Calories on Bike- 24 oz per hour
Eating Calories on the Bike- 25 g or 100 calories of food every 30 min
Race Day:
Think Positive: You can do this!
- 0330 Wake up-Up for the day. 4 Cups of unsweetened Applesauce with 1 scoop protein powder, banana & Perform
- Apply Bodyglide, put on race gear, HRM, and timing chip
- Breathe!
- Put on travel clothes
- Grab swim cap & goggles & wetsuit
- Grab liquid nutrition from fridge and dry goods
- Grab charged Garmin (charged the night before)
- Walk to Transition
n Check bike tires
n Rack bike and turn in 2 transition bags
- Leave transition
- Get marked
- Put on waterproof sunscreen
- Warm up with jumping jacks
- Use the bathroom
- Walk to swim start and seed in 1:45
- 30 minutes prior eat a Powerbar Gel & drink perform
- Put on wetsuit up to waist prior to going to beach start
- Get in the water if you can and warm up the swimming
- Breathe!
All your training has brought you here! Believe in yourself.
- Hit start on the watch and go!
Swim:
Focus:
Stay in my zone and swim my pace. Breathe! Do not panic! Stay loose. Just move forward. Exhale under the water and breathe slowly. Sight effectively to keep as straight as possible. Count strokes.
- Smooth stokes
- Finger tips down and pull
- Take a minute to catch your breath and wits before the second lap.
- Pee before you get out of the water.
- Hit Lap on Garmin
The swim is the price of admission
T1:
Smooth is fast
- Take off cap and goggles
- Pull off wetsuit top
- Take out ear plugs
- Ask volunteers for bag 1970
- Dry off
- Put on race arm sleeves
- Put on socks and shoes
- Put on helmet
- Hit Lap on Garmin
- SUNSCREEN: Arms, legs, neck and lower back
- Smile and thank the volunteers. Hand back T1 Bag
- Run with bike for 10 yards past dismount line
- Take extra care during the initial chaos
Bike:
Focus: First 5 miles will be at really slow speed looking out for unsafe racers. First 50 miles at just riding speed. Keep heart rate below 130 and speed between 15-17 mph. Be smooth and stress free. Remember to periodically stretch back.
This is the race!!! If you are smart here then the rest will fall into place.
Do not let the excitement and the other riders passing you make you push your pass.
- Stay on plan
- Smooth is fast
- Aim to pee twice on the bike…stop at port-a-john
- Handle any crisis as it comes
- Grab two bottle of Perform at every aid station. There are 6 aid stations- I will start with 2 bottles on the back and 1 bottle on the down tube.
- I will have a tube and 2, CO2 cartridge in my special needs bags. Also 3, ½ powerbars and 3 Powerbar gels
- On return and prior to dismount-hit Garmin lap
- Drink 24 oz Perform per hour
- One salt stick tablet per hour
|
Time Interval |
Food Source |
Serving |
Carbs |
Calories |
Sodium |
|
0-60 mins |
Ironman Perform |
2 bottles |
86 g |
350 cal |
950 mg |
|
:10 min mark |
Powerbar Gel |
1 packet |
27 g |
110 cal |
200 mg |
|
:40 min mark |
Powerbar |
1/2 bar |
22 g |
120 cal |
100 mg |
|
Hourly Total |
|
|
135 g |
580 cal |
1250 mg |
Ride your speed and ride your race!
T2
Smooth is fast!
- Dismount bike
- Slowly take off bike shoes and helmet.
- Ask volunteer for 1970
- Put on dry socks and shoes.
- Put on new Bodyglide
- Put on new sunscreen
- Put on race belt with fuel
- Put on EN run hat
- Put on sunglasses
- Use restroom
- Hit Lap on Garmin
Let’s do this!
Run your pace. Z1 11:00 + :30
Focus:
Fight urge to run faster to keep up with the crowd.
Smooth is fast!
Execute the plan!
Run with good technique.
Be ready for the line and run through it.
- Run my plan
- Three segments 1-6. 7-20. 21-26.2
- Headlamp & long sleeve shirt in special needs bag
- Just keep shuffling forward
- 4 oz Cup of Perform at every aid station
- Pick the last Perform volunteer and point to what I need. Walk 30 steps.
- If you feel good early then push up feed cycle to every 30 min.
- Take 1-2 Saltsticks per hour
|
Time Interval |
Food Source |
Serving |
Carbs |
Calories |
Sodium |
|
0-60 mins |
Ironman Perform |
6 x 4oz cups |
52 g |
207 cal |
570 mg |
|
:45 min mark |
Powerbar Gel |
1 packet |
27 g |
110 cal |
200 mg |
|
Hourly Total |
|
|
79 g |
317 cal |
770 mg |