IMAZ 2013 Race Execution Plan
IMAZ RACE EXECUTION PLAN 11/17/2013
Wake up at 4am and eat breakfast; pop tarts (proven pre-race awesomeness!), Special K protein drink, and one cup of coffee...aprox 600 calories. Sip on gatorade throughout the morning. One GU Roctane (100 calories, 125mg sodium) 15’ before swim start.
Swim: Position myself between the buoy line and the middle, focus on smooth, steady stroke, find someone to draft and/or sight off of as long as I can still swim my race! Stay focused on effort, I have a tendency on long swims to settle into a pace that is slower than what I am capable of swimming.
T1: Limit time in transition, don’t forget sunscreen!
Bike: BE SMART! Don’t get caught up in the T1 exit frenzy! First 30 min settle into a comfortable pace (0.67 - 0.68 IF = 138 -140 watts), start hydrating. Begin taking on nutrition at the 20 min mark. Expecting a six hour bike, so goal is 0.7 IF = 144 watts. As a second metric, HR of 125. Focus on steady riding and staying in aero as much as possible, especially in the last 2 hours as positional fitness comes into play.
Bike Nutrition/Hydration: Infinit 3 hour bottle on the bike. Take in 2 big sips every 20 min (305 calories/hour and 590mg sodium/hour). Alternate Perform and water from aid stations in aero bottle (175 calories/hour and 475mg sodium/hour). Goal empty to almost empty aero bottle at each aid station. Special Needs - Grab second Infinit 3 hour bottle. Continue as before.
T2: Again, limit time in transition, don’t forget sunscreen!
Run: BE SMART! Don’t get caught up in the T2 exit frenzy! Miles 0-6 settle into a comfortable pace Z1+ 30’ = 10:30/mile. Miles 6-12 pick it up to Z1 pace (10:00) and enjoy this part of the run as you know what's coming! Miles 12-18 focus on pace and form trying to maintain a smooth, efficient stride. Miles 18-24 time to race, begin to push the pace a little more (goal 9:30) and embrace the suffering! Miles 24-26 if there is anything left in the tank...leave it on the course!
Run Nutrition/Hydration: Perform at every aid station x 6 stations/hour = 210 cal/hour and 570mg sodium/hr. Hand held gel flask: GU Roctane (with salt tabs added) every hour = 100 cal/hr and 380mg sodium/hr. Water as needed.
Comments
Steve, re: run nutrition. Do you know how many sips of Perform at each aid station will give you the 210 cal/hour you want? @ 10 min miles, that's 6 aid stations/hour, or 35 calories per aid station. I think that's 4 ounces; how many sips does it take to get those 4 ounces? Practice, do the math, and don't OD on the Perform.
I will often dilute the Perform, pouring a cup of water into a half full cup of Perform. Also, consider the value of Coke later in the run.
Al,
You're right, its 4 ounces, but I have not even thought about how many sips from the cup that is to keep from taking on too much. Just been drinking half of one of my fuel belt bottles that I use for training. Thanks for the "heads up" I'll definately work that out before race day.
Steve
why are you dropping your caloric intake on the run. It seems to me you will be at a deficit by the three hour mark. Just curious
Yeah I guess I could have written that out more clearly. Total hourly intake between perform at the aid stations and gels will be 310 calories and 950 mg sodium.
On a theoretical basis (each individual is different), it's usually better to plan for fewer calories per hour on the run than on the bike. HR is higher, with more blood flow going to the muscles, so less blood flow is available for the gut to absorb suger, etc. A big reason why you see some people complaining of "side stitches" or "stomach cramps", or even vomiting on the run. They are putting stuff in, the fluid gets mostly absorbed, but the fuel less so. Builds up and fights back.
If you do need more calories during the run, starting to bonk, slow down, zone out, whatever, you'll need to slow down to let absorption take place.