DAve Ware's IMAZ Plan
I want to thank everyone who has helped me this year and hope you know how much I appreciate it. I will keep that in mind as I spend my day. For the race itself, also keep in mind what the coaches preach: ‘EXECUTION!”
Thursday: Arrive in Phx. Have lunch. Go to Race site to pick up bags and quick trip thru expo. Check in at Hotel. Pick up bike from Landice and if time go for a short ride. Dinner with the Team at 6.
Friday: 30 – 45 minute ride and a short jog to keep the legs loose. Lunch with Barbara at the DBG. Not sure about dinner plans yet.
Saturday: Sleep in. Take it easy. Get to check in around noon or so to register for next year and set up transition and drop off bags. Dinner around 6. Off feet as soon as I get back and bed by 9-10.
Bag Prep: Morning bag: Headlamp, ProAir for asthma, wetsuit, goggles, cap, bottle of perform and gel for swim start
T1: Shoes, helmet, number belt, sunglasses
T2: Shoes, socks, cap
Race Day: 2 and 4 wake up and take Ensure. Take meds, apply sunscreen, dress: Garmin HRM and 910XT, EN Tri top, DeSoto Tri shorts, calf compression. Put on warm up pants and sweatshirt.
At transition: check tires, add perform to Speedfill and water to PF. Relax.
Swim: Start in second row about the middle. DO NOT RACE the swim. Get into a good rhythm and maintain. Site as little as possible to maintain a straight course. Last year only looked a couple of times on way out and did well. Need to look more with fewer people on way back. Last year 1:09. Goal this year: 1:07-1:09.
T1: Keep it smooth. Smooth is fast. Grab bag. Put on shoes, glasses and helmet and go. While running to bike put on race number and arm warmer tube socks. (roll up while riding.)
Bike: Start smooth and easy. Garmin is set for 10’ intervals to take a drink. Using perform from the course, suggestion on how to empty bottle into speedfill faster, seems to take the whole aid station.. Every hour also get gel. Biggest issue for me will be trying to stay aero. Rode last year less than half in aero position. Take it a little easier on the uphill and let it fly down. Last year was passed by a lot going up and caught them all (mostly) coming back down while they coast. Taking 5 mile splits. Watching 5 mile AP. Still working on power numbers. Last year rode IMAZ in 5:36 with AP 189 and NP 193 and IF .744. ( I think my FTP is higher than the programmed 260.) Rode IMMT RR this summer in 5:58 with AP 185, NP 189 and felt good on the 6 mile run after. At IMMT rode 5:59 with AP 194, NP 207 and HR 122. 10/26 did RR on Beeline at AP 176, NP 187 HR 124. 102 miles in 5:27. May have gone a little too easy. Last week rode 5:33 indoors on Trainer Road. My only testing this year was on TR. Based on those numbers I rode 3 hours at .75 and 2:30 at .76 IF and HR 115. Any suggestions? I am thinking I Should aim for about the same as IMMT at 194-5? Goal sub 5:30.
T2: Feet out of shoes, at end of ride. Hand off bike. Remove helmet while going to T2. Get bag. Put on socks, shoes, cap and go. Sunscreen as I leave. Last year 2:59. See if I can beat that…
Run: Do not go out too fast. Relax and let the race come to me. AS with IMMT, slow down at the start so I can go faster later in the run. 9:20 – 9:30 pace is just over a 4:00 marathon. Think form and technique. Quick stride and “Greyhound.” Perform at each aid station and when I feel the need, hopefully at least into 2d loop start Coke. Water only for dry mouth and cooling. Gel as necessary, but not required. Walk the aid stations for quick recovery and to get the fluids in, not on, me. Keep relaxed, especially my left hand that tends to tense. Monitor systems for any issues and to remind myself to relax, this is just an easy run. Goal: 4:10.
Comments
David - Nice race plan. Just a couple comments....I know what you mean about it taking awhile to fill your speedfil. What i do is a squeeze or two to get as much perform in as quickly as i can, then i either drink the rest from the bottle or i rack what's left in a bottle cage on my downtube.
You didn't mention how much you are planning to drink. I'm sure you have a target number of ounces per hour or something like that but didn't see it on the plan. Also, is 1 gel per hour enough? I'm 5'8" around 150 on race day and i do 1 gel every 30 minutes. Just make sure you are taking in enough calories especially if is a hot day.
Hope this helps. Enjoy the day and have a great race. You nailed it when you said EXECUTION!