Race Plan- Danielle Santucci IMAZ 2013
Writing it all out sure does emphasize how organized and detailed I have to be to execute this Ironman. Primary Goal: I would be lying if I said I didn't have a time goal in mind, but given that this will be my very first Ironman I've decided to say my goal is to execute this race to the best of my ability and finish. I'll save a final finish time prediction for my next Ironman 
Sunday: Ride 2 hrs on trainer
Monday: Run steady for an hour
Tuesday: Swim for an hour
Wed: Bike for an hour
Thursday: Run for 45 with strides
Thursday evening arrive in Tempe at 8:30pm. Bed.
Friday: wake early, register around 9-9:30. Attend 4 keys talk. Grab bike from TBT and take for a ride on Beeline. Back to hotel in the afternoon to organize and label (VT duct tape) my bags.
Saturday: practice swim. Drop off Bike and bags at transition. Back to hotel to watch NBC's coverage of 2013 IM world championships. Staying off feet. Dinner of grilled chicken, quinoa and steamed broccoli. Bed by 9pm.
Bags:
Morning bag: wetsuit, goggles, speedo cap, race cap, earplugs, headlamp, gel, toss-able socks and small bottle water
T1: bike helmet, shoes, socks, sunglasses, race belt, arm warmers, chamois butter, shorts
Bike special Needs: spare tube, CO2, eshot, small chamois butter, 3 extra shot block pkgs
T2: Hoka's, socks. In large ziploc EN visor, aquaphor, sunscreen, race belt with 3 gels
Run Special Needs: light long sleeve shirt, eshot, dry socks,
Race morning:
3am, take thyroid meds and shower.
3:30, drink 280calorie protein shake
4am, coffee, half bagel with Almond butter and small banana
5:15-5:30am enter transition. Sip on bottle of Perform. Check tires, add perform to aero bottle. 1 perform bottle on rack. Stock bento box with 6 (split in half) shot blocks and 8 salt tabs.
6am, find a quiet spot to stretch and remember why I'm here (to inspire my kids and show them that great things are possible if you work hard and want it bad enough)
SWIM: find the midpoint between the wall and buoy line 10-20yds from the front. Remember to breathe, be relaxed and hold form. Smooth long strokes. Find my rhythm and go. Site every 5th stroke. Goal under 1:15.
T1: get wetsuit stripped. Grab bag and run to far end of tent add addtl chamois and PI shorts. Put on socks, shoes, helmet (clip), sunglasses and arm warmers. Sunscreen. Goal: under 10 minutes
BIKE: Ease into it. For the first hour, just stay in control, breathe and focus on not getting your HR over 120. Drink within the first 10 minutes (and every 10 minutes thereafter). First round of shot blocks at the 30 minute mark and 3 blocks every 30 minutes thereafter. On the top of each hour, take 1 S!Cap (6 total). Make at least two port a potty breaks. After first hour, keep HR between 125-130. Grab eshot from bike special needs. Goal: under 6:30
T2: grab bag and run through tent. Put fresh socks on, lose PI shorts. Get Hoka's on, grab ziploc of run stuff (visor, race belt with gels, sunscreen, aquaphor) and get out of there. Goal: 5 minutes
RUN: start off very slow (10:30). Walk the aid stations + to make sure the per pace mile is 10:30. Keep HR in the low 130's. First few yards put visor, race belt, aquaphor on potential chafe spots and sunscreen on. Ditch bag and just focus on HR and pace until first aid station. Each aid station, Perform diluted with water. Gels at mile 4, 8, 12, 16 (if I can stomach them). Coke and water from that point on. First 6 miles 10:30 pace, next 6 miles 10:00 pace, following 6 miles 9:30-10 pace, then 5 miles of 9-9:30 pace and last 5k whatever I have left. Goal: run more than walk and 4:30-4:45.
Sunday: Ride 2 hrs on trainer
Monday: Run steady for an hour
Tuesday: Swim for an hour
Wed: Bike for an hour
Thursday: Run for 45 with strides
Thursday evening arrive in Tempe at 8:30pm. Bed.
Friday: wake early, register around 9-9:30. Attend 4 keys talk. Grab bike from TBT and take for a ride on Beeline. Back to hotel in the afternoon to organize and label (VT duct tape) my bags.
Saturday: practice swim. Drop off Bike and bags at transition. Back to hotel to watch NBC's coverage of 2013 IM world championships. Staying off feet. Dinner of grilled chicken, quinoa and steamed broccoli. Bed by 9pm.
Bags:
Morning bag: wetsuit, goggles, speedo cap, race cap, earplugs, headlamp, gel, toss-able socks and small bottle water
T1: bike helmet, shoes, socks, sunglasses, race belt, arm warmers, chamois butter, shorts
Bike special Needs: spare tube, CO2, eshot, small chamois butter, 3 extra shot block pkgs
T2: Hoka's, socks. In large ziploc EN visor, aquaphor, sunscreen, race belt with 3 gels
Run Special Needs: light long sleeve shirt, eshot, dry socks,
Race morning:
3am, take thyroid meds and shower.
3:30, drink 280calorie protein shake
4am, coffee, half bagel with Almond butter and small banana
5:15-5:30am enter transition. Sip on bottle of Perform. Check tires, add perform to aero bottle. 1 perform bottle on rack. Stock bento box with 6 (split in half) shot blocks and 8 salt tabs.
6am, find a quiet spot to stretch and remember why I'm here (to inspire my kids and show them that great things are possible if you work hard and want it bad enough)
SWIM: find the midpoint between the wall and buoy line 10-20yds from the front. Remember to breathe, be relaxed and hold form. Smooth long strokes. Find my rhythm and go. Site every 5th stroke. Goal under 1:15.
T1: get wetsuit stripped. Grab bag and run to far end of tent add addtl chamois and PI shorts. Put on socks, shoes, helmet (clip), sunglasses and arm warmers. Sunscreen. Goal: under 10 minutes
BIKE: Ease into it. For the first hour, just stay in control, breathe and focus on not getting your HR over 120. Drink within the first 10 minutes (and every 10 minutes thereafter). First round of shot blocks at the 30 minute mark and 3 blocks every 30 minutes thereafter. On the top of each hour, take 1 S!Cap (6 total). Make at least two port a potty breaks. After first hour, keep HR between 125-130. Grab eshot from bike special needs. Goal: under 6:30
T2: grab bag and run through tent. Put fresh socks on, lose PI shorts. Get Hoka's on, grab ziploc of run stuff (visor, race belt with gels, sunscreen, aquaphor) and get out of there. Goal: 5 minutes
RUN: start off very slow (10:30). Walk the aid stations + to make sure the per pace mile is 10:30. Keep HR in the low 130's. First few yards put visor, race belt, aquaphor on potential chafe spots and sunscreen on. Ditch bag and just focus on HR and pace until first aid station. Each aid station, Perform diluted with water. Gels at mile 4, 8, 12, 16 (if I can stomach them). Coke and water from that point on. First 6 miles 10:30 pace, next 6 miles 10:00 pace, following 6 miles 9:30-10 pace, then 5 miles of 9-9:30 pace and last 5k whatever I have left. Goal: run more than walk and 4:30-4:45.
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Comments
Looks like you've got a great plan and set up for great execution. I'll let the veterans weigh in on any things to consider but it looks really good to me.
Look forward to meeting you and the rest of the EN Team over the coming days
@Tim, thanks for the feedback...I completely forgot to add it to my race plan, but I typically (and will on Sunday) have 1 gel and water 15 minutes before the swim. I may even adopt your idea of eating a little something off the bat on the bike, it will ensure I don't go crazy out of the gate when everyone else is.