Rear Cages: 1-24 oz bottle of Perform; XLAB Mezzo Cage Pod (Secured) with 2 butyl tubes w/pre-installed valve extenders, 2 CO2s, Inflator, tire lever.
T1 Bag (Wildly Decorated)
Helmet
Bike Shoes w/ Baby Powder
Sunglasses
3 Noncaffeinated GU Gels
5 Caffeinated GU Gels
Salt Stick Container w/ Salt Sticks
Sunscreen (Small Tube)
Glide
BIKE SPECIAL NEEDS BAG
Salt Sticks in Zip lock bag
TUMS
1 Extra tube
1 Extra CO2
Sunscreen (Small Tube)
Glide
T2 BAG (WILDLY DECORATED)
Shoes
Socks
Hat
Racebelt w/Number
Salt Sticks & 2 Tylenol in Ziplock bag & TUMS
Sunscreen (Small Tube)
Bananna
1 Caffeinated GU Gel
4 Sleeves of Clif Shot Bloks
24oz Bottle of Perform
Glide
Hand Towel
RUN Special Needs Bag
Socks
Glide
Sunscreen (Small tube)
Tech T-Shirt (in case tri top is chaffing)
MORNING CLOTHES BAG
Socks – Wear to Swim Start
Shoes – Wear to Swim Start
Underwear
T-Shirt – Wear to Swim start
Shorts - Wear to Swim Start
Cap
Flip-Flops
Glide
THE PLAN
WEDNESDAY BEFORE RACE
Do training swim as per plan. Travel to Houston. Check in Hotel. Check-in at race site. Go to EXPO. Enjoy free time. Make sure to drink 98 to 118 oz of liquid today in addition to what was lost during swim wko.
THURSDAY BEFORE RACE
6:00AM Get breakfast. IHOP or equivalent. Scrambled Eggs (3:1) and Bananna
7:00AM Head out to do race recon bike ride. Return to hotel. Fuel for ride
8:00AM 3 FF Fig Newtons (or 1 Gel)
10:15AM or Post Ride - Endurox (2 Scoops)
Attend 4 Keys at 11:30, 2101 Lake Robbins Drive (Library)
Eat Large Lunch As per Core Diet w/24 oz of Perform
Pretzels 3 oz Snack on all day
2:00PM Athlete Briefing – Waterway Parking Lot
2:30PM Clif Builder Bar
5:30 Large Dinner as per Core Diet w/ 24 oz Perform (EN Team Dinner)
8:00PM Banana & Prepare Bags, gear, put stickers on helmet, bike, race belt
9:00PM Protein Shake (1 Scoop)
*Make Sure to drink 98 to 118 oz today in addition to what was lost on bike.
FRIDAY BEFORE RACE
6:00AM – 7:00AM BIG Breakfast per Core Diet Plan
8:00AM – 9:00AM Recon swim – VERY EASY. Just get used to sighting, murky water, temperature, etc. MUST WEAR TIMING CHIP AT PRACTICE SWIM.
9:00AM - Head Back to Hotel. Finalize Bike and Bike/Run Gear Bags.
10:00AM-11:00AM – Take Bike and Bike & Run Gear Bag to Check-In Town Green Park T-1. Drink 24 oz Perform
12:00PM – 6 Fig Newtons & Turkey Pita or Wrap
1:00PM –Feet Up remainder of day. Eat Pretzels ALL DAY
2:00PM – POWER BAR
3:00PM – 24 oz Perform
4:00PM – PowerBar
5:00PM – 24 oz Perform
5:00PM - Prepare special needs bike/run bags. Lay out clothing, Charge 910xt and 810
7:30PM – Grilled Chicken Breast, 1.5 Cups of Pasta, 6 Fig Newtons, 24 oz Perform
8:30PM – Lights Out (Hopefully)
RACE DAY:
Wake Up at 3:30 & EAT:
• 3.75 Cups Apple Sauce
• 1 Banana
• 1 Scoop Whey Protein Isolate
• 24 oz Bottle of Perform
Check that 810 and 910 are fully charged.
Take Morning Meds
Apply Glide to potential chafe areas
Leave Hotel at 5:00AM with: TWO BOTTLES OF PERFORM TO PUT ON BIKE, 910xt on wrist, HR Strap, 810, Goggles (2 pr), swim skin, flip flops, 2 Powerbars, Bottle of Water, GU Non-caffeinated Gel. Timing chip, swim cap. SUNSCREEN.
Morning Clothes Bag, Bike & Run Special needs bags, Iphone
Arrive Town Green Park, i.e. T1, at 5:30AM. Put 810 on Bike, Calibrate PM, Check Tires, Fill Speedfil and put other Bottle in Rear Cage. Put bike in correct gear. Eat 1.5 PowerBars. Take 2 Tylenol.
Head over to Swim Start (North Shore Park). Drop off Special Needs Bags, Get Body Marked. Put on Sunscreen, Swimskin, Pro Chip. Give morning clothes bag and iPhone to Jamie.
15 Minutes before Start - Eat 1 Decaffeinated GU Gel with 8oz water.
SWIM
Try to get up front(ish). Rather be swum over than have to swim over. Remain calm and focused. Remember you’ve done this distance swim many times comfortably! Concentrate on staying smooth. Two-beat kick, breathe when you want. Wide hand entry to remain headed straight. Sight as needed. Don’t stop stroke to sight or else feet will drop. Remember, this is the shortest event of the three. Don’t kill yourself and remember that when done, you’ve only got two events left
T1
Unzip swim skin, head to gear bags. Get to spot outside tent. Remove swim skin, put helmet on, sunglasses on. Decaffeinated GU Gels in right tri shorts pocket, Caffeinated Gels in Left Rear tri top pocket, Salt Sticks in right rear tri-top pocket. Get more sunscreen applied. Run with bike shoes in hand to bike. Don shoes, run with bike to exit, mount, roll out!
BIKE
Head out and immediately start hydrating. You’ve lost weight in the swim!
First 30 minutes at 165w (.65if). YOU WILL BE PASSED BY HUNDREDS OF PEOPLE!! Remember, those people were either a) going to beat you regardless, or b) going out too hard and you will see them again. Either way, you don’t care stay in your box.
Drink every 10 minutes.
Should have had full A2 bottle by first aid station (10 miles in)
Before 1st aid station, refill A2 with rear bottle and discard it.
Get Perform at 1st aid station and put in rear cage.
Check HR. If down, increase Watts to 170 (.67IF), if not stay at 165.
Auto Lap goes off every 2 miles (stay in watts box)
Alert Goes off Every 30 minutes for nutrition/hydration.
Hydrate and fuel as per Core Diet as follows:
(2 - 24 oz of Perform per hour. If thirsty, drink more, if burping up, drink a little less but at least 35 oz per hour, i.e. 1.5 Full A2s)
*REMEMBER THAT PERFORM SERVED ON THE COURSE IN IN 20 oz BOTTLES, NOT 24 oz, SO DON’T COUNT THOSE BOTTLES, COUNT THE NUMBER OF FULL A2s
Attached to Base Bar
00:30:00 – ½ PowerBar
00:45:00 – Salt Stick
01:00:00 – ½ PowerBar
01:30:00 – Decaffeinated GU, 1 Cliff Block, Salt Stick
02:00:00 – Defaffeinated GU, 1 Cliff Block,
02:15:00 – Salt Stick
02:30:00 – ½ PowerBar,
03:00:00 – ½ PowerBar, Salt Stick
03:30:00 – Defaffeinated GU, 1 Cliff Block,
03:45:00 – Salt Stick
04:00:00 – Caffeinated GU, 1 Cliff Block,
04:30:00 – Caffeinated GU, Salt Stick
05:00:00 – Caffeinated GU, 24 oz Perform
05:15:00 – Salt Stick
05:30:00 – Caffeinated GU, 24 oz Perform
06:00:00 – Caffeinated GU, 24 oz Perform, Salt Stick
Remember, you’ve practiced this level of consumption for weeks now. It works for you. If you feel stomach bloating, it’s either lack of sodium or stress. Slow down! Think logically! If sour stomach, could be too much sodium.
Last 30 miles (at least) begin using water to lower core body temp. Dump down back, discard before end of aid stations.
T2
Dismount, leave shoes clipped in on bike. Get bag, find place to put stuff on. Wipe down with towel. Put glide on feet, socks, shoes, cap, racebelt. Put sunscreen, Clif Shot Blocks, Salt sticks in back pocket. Put helmet, shoes and sunglasses in bag. Eat Caffeinated GU & Salt Stick unless you just had both at end of bike. Run out with banana and bottle of Perform in hand. Only throw trash in designated areas. Hold trash until aid station.
RUN
YOU ARE NOT A FAST RUNNER SO DON’T START THINKING YOU ARE NOW! Run the first 6 miles at 10:15/mile. Determine how you feel after that as to whether increasing it will work. Check HR regularly. (Remember, that for you increasing pace when not able to hold will slow you down exponentially). People will pass you, let them! Walk the aid stations. Drink 4oz Perform and take 1 Clif Shot Blok every mile. Caffeinated GU and Salt stick every hour. Can have margarita Shot Blok instead of salt stick. Try and keep core body temp down. Try to keep feet dry. Try coke on third loop if things just aren’t working
MENTAL NOTES
This is going to be really, really, painful….but a lot of fun. Remember why you do this. Remember that there are people who would love the opportunity to do what you’re doing. Remember that God blessed you with the tools and the means to accomplish this. Remember the time and resources you gave up to do this. Remember the time and resources your family gave up for you to do this. Embrace the suck. Take it all in. Don’t think about next time as this might be the only opportunity you will ever have to do this. Remember your one thing!!
due to the latex tubes, plan on pumping the morning of the race.
personally I have all my liquids on the bike when I check in the day before. Boiled Perform tastes fine and will be cool the morning of the race. less stuff to mess with the day of the race.
IMHO, I don't think it is possible to overcook the swim. Personally, I tend to undercook the swim so hope to keep a more sustained effort this next race.
Robin-I'm still not certain I'm running the latex. I don't know how much faster I'll be, if any and I'm concerned with how fragile they are supposed to be. Thank you for reminding me to add pumping up the tires. I will check them regardless of if I use latex or not.
@Chris .... Plan looks good... Only comment is Tylenol? I'm Totally against taking any unneeded meds before , during, or immediatly after an IM. Your kidneys, liver, and organs will be working overtime and be taxed to the max. They don't need anything else thrown in there. Plus I wanna feel the PAIN! I'm undecided on Latex as well. I have been using them for a couple years with no issues but have had 2 failures with my new FLO wheels that have me concerned. Gonna call the FLO boys to decide.
I just don't understand the need to start the bike with two full bottles of Perform on board. Aid stations every thirty minutes or so have 1000s of bottles of the stuff, ready to be handed to you by eager volunteers. Why weigh yourself down with more than you need for the first 10-15 miles?
I agree with Robin ...there's no downside to working the swim, as Coach R says, "As hard as you can while still maintaing form." You've done the training, now's the time to take advantage of it.
Consider a "Go Bag" for T2...put cap, sunscreen, salt, gu, basically everything except your shoes...in a large ziplock. Shoes on, grab bag and go. During the first mile, occupy yourself with eating, putting on sunscreen, etc. This will save time and help you go slow at the start of the run.
I like your last paragraph. Convert those thoughts into 4-6 short phrases which become your One Things. Pull them out in the last hour of the run, repeating them over and over in your head in time to your cadence. Every mile, switch to a new one, in increasing order of importance to you. Like counting strokes on the swim, it will help you deal with the increasing agonies of the race and help transmute that pain into fun.
I emailed Jon at FLO about Latex vs. Butyl. Here was his response:
Chris,
Thanks for writing. We have not personally tested tubes but a very smart guy by the name of Tom Anhalt has. He claims latex tubes make a difference in rolling resistance. As much as 3 watts per tire. You can read his post about it in the link below. I hope this helps.
I run Conti 4000S's. So looking at the chart, I get 8w savings combined? Is that correct? And do these watts directly translate into actual savings? For example, if I ride at 170, does that effectively mean I'm actually riding at 178 as opposed to riding with butyl (all esle being equal)?
I run Conti 4000S's. So looking at the chart, I get 8w savings combined? Is that correct? And do these watts directly translate into actual savings? For example, if I ride at 170, does that effectively mean I'm actually riding at 178 as opposed to riding with butyl (all esle being equal)?
"Watts" are something you generate, not your equipment. Watts in this context is used as a proxy. Think of it in the same way you think of how fast you'll go in a 10 mph headwind, compared to a 10 mph tailwind, using the same watts in each case. So the "savings" means you can either go the same speed with less effort, or go faster with the same effort.
In any event, the biggest "savings" you can make in your race day set up is holding proper position in your aerobars for the most time possible, paying particular attention to how low you can get your head relative to your shoulders. Don't count on your tires or tubes for anything.
Al - Thanks for the comments and I understand what you're saying. I know there are time savings calculations regarding being in the aero position vs. upright, aero vs. box wheels, road vs. aero helmet, etc. I'm just wandering is there is a quantitive way to translate 6-8w savings into MPH, Time savings, or effective watts - all else equal. How much would I beat my twin whose riding the same setup, same watts with butyl tubes while I'm riding latex?
Great plan, plenty of detail. The only things that jumped out at me:
1) You rode the course 2x with us in March. And the only "interesting" features are a few short climbs and some crappy chipseal. Another course re-con is fine, but given the construction, congestion and sprawl of The Woodlands, it might be a huge hassle to get out there. I personally try to reduce/eliminate all hassles in the days leading up.
2) I know you said you've practiced it, but that's a lot of food on the bike. You've got 27 lbs on me, so maybe that's the difference. But I plan to eat about 1/4 of that. And even though we practice/simulate, race day is always a little different (i.e., harder). So, if you start burping up stuff or feel really bloated late in the bike, don't necessarily think it's due to sodium or hydration. It could just be the thousands of calories you've devoured. In my book, you absolutely cannot under-drink on the bike in a hot race and expect to thrive. But you can under-eat. Just be smart and let your belly be the judge. Forcing food because it's written on your schedule isn't a good recipe for most.
3) I like to keep my transitions simple and robotic. Not a lot of moving parts, no decisions to make. You've got a lot of stuff in your two bags. Personally, I would skip carrying all the gels, blocks, bananas, bottles of Perform, etc. You're going to have 100s of volunteers right outside the tent catering to your every whim. Take advantage of them.
All in all, though, it looks great. You've put in all the work. Now the fun part.
Al - Thanks for the comments and I understand what you're saying. I know there are time savings calculations regarding being in the aero position vs. upright, aero vs. box wheels, road vs. aero helmet, etc. I'm just wandering is there is a quantitive way to translate 6-8w savings into MPH, Time savings, or effective watts - all else equal. How much would I beat my twin whose riding the same setup, same watts with butyl tubes while I'm riding latex?
I guess part of what I was trying to say is … there are so many factors affecting race day performance, it's probably not worth spending mental energy worrying about the quantitative impact of any one of them on overall time. Work on any and all details you can to squeeze every last second, and be willing to be pleasantly surprised if performance exceeds expectations, then ascribe it to whatever element you prefer. I personally prefer to think it would be your superb race day execution - good bike and run pacing, and hard focus in the last hour of the run.
@Mike-Thanks for the suggestions. I will seriously consider all of your suggestions.
@Al-you're right about the true significance of any one thing. I sometimes get too caught up in the details and anguish over every little nuance. Having said that, I guess my true question is can my NP be 6 watts higher with latex tubes and the effect on my body be the same as if I rode 6 watts less with butyl? Or maybe safer to ride at my IM pace NP and just go a little faster? I'm going to ride my RR tomorrow with latex and just see how it works out.
It’s not actually. My brother spoke with Tom and it ends up being less. Personally I haven’t really bought into the latex tube idea. Maybe for races but that would be it.
Do you know if the watts saved directly translate to actual watts output on the bike. In other words, if I ride at 200w with butyl, I would be effectively riding at 206w with latex (all else equal)?
[ I guess my true question is can my NP be 6 watts higher with latex tubes and the effect on my body be the same as if I rode 6 watts less with butyl?] NO
I think you understand that and just miss worded the question... Nothing will give you more power except input from you and that will come at a cost to your body. All these "watt saving things" we see , crank, rings, aero this aero that , pulley's, optimized chains, better crr tires , tubes etc etc etc are , "claimed to be watt saving" not watt adding... This is hard to prove for any of them... If you buy into the theory of any of these ( and I do) Look at it as you putting out the same power but your getting more speed for your effort.... Picture a really dirty chain , a pair of pedals that don't spin freely , and a couple of well worn tires with 50psi in them vs. same bike with clean drive train , nice spinning pedals , and new tires with 100psi.... Now ride both bikes with the same exact power! Each one of those improvements will give you more speed with the same power output but nothing will give you more power except the MOTOR!
LATEX TUBES..... I talked to Jon at FLO for about 15 minutes today... I have run latex tubes in old zipp wheels, and reynolds carbon clinchers and never had an issue(other than pumping them up all the time).... I bought FLO wheels which are wider , had a latex tube pop in the front FLO 60 in between TT's this winter after having ridden on it since IMFL , and then when I got my FLO Disc I put a latex tube in it ran it a few days , then it popped when pumping up the day before a Sprint Tri... Bottom line is FLO has NO answers for US.... Its possible I over inflated since I was using a tiny pump and couldnt read the PSI (but never happened before) and I was only going for 90PSI.... Doing some research online I found at least one place Arts Cyclery that recommended 25c tubes for rims 24mm or wider.... A latex tube has the ability to locate and occupy the smallest holes , I think what may have happened is mine snaked out between the rim and tire.... Very odd and hard for FLO to buy for an explanation... I put new latex tubes in tonight after running butyl for the past month with ZERO issues.... We'll see how they hold up.... I put 90 PSI in them and that is all I tend to use on race day.... Whether or not latex tubes are "watt saving " is another discussion and one I'm not sure of... But I can say I like the way they feel and handle vs butyl... That is still subjective on my part but I think I can quantify in real feel terms to me anyway... But does that over ride that niggling concern of latex failure in the back of my mind?
Things we can do to minimize all that are to really make sure they are installed properly , use really good rim tape and make sure no holes or imperfections , do not over inflate. The ones I installed today are the20-23c size and I did go ahead and order some of the 25c latex tubes to try out as well since that theory of using them on a wider rim makes sense to me.
@Chris .... sorry your race plan has been high-jacked but you started this latex tube thing ;-)
@Bob M... NO ... But ... Jon at FLO did mention it... I assumed it was just a better tape(didnt know wider too)... after hearing you recommend it ,I looked it up and ordered some.... Rather annoying that FLO and other wheel manufacturers do not use better tape to remove that one potential hazard.... There is a new thread on ST about FLO wheels and flats! Grrrr.... dont need this 2 weeks pre-IMTX.... Staying in my Box...
Comments
STATS:
Age: 37
FTP: 253
VDOT: 44
Weight: 177lbs 3.15 w/kg
TIME (w/No Mistakes & Perfect Performance):
SWIM: 1:10 (Last RR Swim 1:04:31 w/swimskin)
T1: 0:05:00
BIKE: 6:00 (Last RR Bike 5:58 18.8MPH - training wheels and road helmet)
T2: 0:05:00
RUN: 4:30
Total: 11:50
BIKE:
Cervelo P3
FLO 60/90 – Latex Tubes
Front: Garmin 810; Speedfil A2 with Perform; Bike Fueling plan & power chart taped to base bars.
Frame: XLAB Bento w/2 Powerbars halved & 7 Clif Shot Bloks
Rear Cages: 1-24 oz bottle of Perform; XLAB Mezzo Cage Pod (Secured) with 2 butyl tubes w/pre-installed valve extenders, 2 CO2s, Inflator, tire lever.
T1 Bag (Wildly Decorated)
Helmet
Bike Shoes w/ Baby Powder
Sunglasses
3 Noncaffeinated GU Gels
5 Caffeinated GU Gels
Salt Stick Container w/ Salt Sticks
Sunscreen (Small Tube)
Glide
BIKE SPECIAL NEEDS BAG
Salt Sticks in Zip lock bag
TUMS
1 Extra tube
1 Extra CO2
Sunscreen (Small Tube)
Glide
T2 BAG (WILDLY DECORATED)
Shoes
Socks
Hat
Racebelt w/Number
Salt Sticks & 2 Tylenol in Ziplock bag & TUMS
Sunscreen (Small Tube)
Bananna
1 Caffeinated GU Gel
4 Sleeves of Clif Shot Bloks
24oz Bottle of Perform
Glide
Hand Towel
RUN Special Needs Bag
Socks
Glide
Sunscreen (Small tube)
Tech T-Shirt (in case tri top is chaffing)
MORNING CLOTHES BAG
Socks – Wear to Swim Start
Shoes – Wear to Swim Start
Underwear
T-Shirt – Wear to Swim start
Shorts - Wear to Swim Start
Cap
Flip-Flops
Glide
THE PLAN
WEDNESDAY BEFORE RACE
Do training swim as per plan. Travel to Houston. Check in Hotel. Check-in at race site. Go to EXPO. Enjoy free time. Make sure to drink 98 to 118 oz of liquid today in addition to what was lost during swim wko.
THURSDAY BEFORE RACE
6:00AM Get breakfast. IHOP or equivalent. Scrambled Eggs (3:1) and Bananna
7:00AM Head out to do race recon bike ride. Return to hotel. Fuel for ride
8:00AM 3 FF Fig Newtons (or 1 Gel)
10:15AM or Post Ride - Endurox (2 Scoops)
Attend 4 Keys at 11:30, 2101 Lake Robbins Drive (Library)
Eat Large Lunch As per Core Diet w/24 oz of Perform
Pretzels 3 oz Snack on all day
2:00PM Athlete Briefing – Waterway Parking Lot
2:30PM Clif Builder Bar
5:30 Large Dinner as per Core Diet w/ 24 oz Perform (EN Team Dinner)
8:00PM Banana & Prepare Bags, gear, put stickers on helmet, bike, race belt
9:00PM Protein Shake (1 Scoop)
*Make Sure to drink 98 to 118 oz today in addition to what was lost on bike.
FRIDAY BEFORE RACE
6:00AM – 7:00AM BIG Breakfast per Core Diet Plan
8:00AM – 9:00AM Recon swim – VERY EASY. Just get used to sighting, murky water, temperature, etc. MUST WEAR TIMING CHIP AT PRACTICE SWIM.
9:00AM - Head Back to Hotel. Finalize Bike and Bike/Run Gear Bags.
10:00AM-11:00AM – Take Bike and Bike & Run Gear Bag to Check-In Town Green Park T-1. Drink 24 oz Perform
12:00PM – 6 Fig Newtons & Turkey Pita or Wrap
1:00PM –Feet Up remainder of day. Eat Pretzels ALL DAY
2:00PM – POWER BAR
3:00PM – 24 oz Perform
4:00PM – PowerBar
5:00PM – 24 oz Perform
5:00PM - Prepare special needs bike/run bags. Lay out clothing, Charge 910xt and 810
7:30PM – Grilled Chicken Breast, 1.5 Cups of Pasta, 6 Fig Newtons, 24 oz Perform
8:30PM – Lights Out (Hopefully)
RACE DAY:
Wake Up at 3:30 & EAT:
• 3.75 Cups Apple Sauce
• 1 Banana
• 1 Scoop Whey Protein Isolate
• 24 oz Bottle of Perform
Check that 810 and 910 are fully charged.
Take Morning Meds
Apply Glide to potential chafe areas
Leave Hotel at 5:00AM with: TWO BOTTLES OF PERFORM TO PUT ON BIKE, 910xt on wrist, HR Strap, 810, Goggles (2 pr), swim skin, flip flops, 2 Powerbars, Bottle of Water, GU Non-caffeinated Gel. Timing chip, swim cap. SUNSCREEN.
Morning Clothes Bag, Bike & Run Special needs bags, Iphone
Arrive Town Green Park, i.e. T1, at 5:30AM. Put 810 on Bike, Calibrate PM, Check Tires, Fill Speedfil and put other Bottle in Rear Cage. Put bike in correct gear. Eat 1.5 PowerBars. Take 2 Tylenol.
Head over to Swim Start (North Shore Park). Drop off Special Needs Bags, Get Body Marked. Put on Sunscreen, Swimskin, Pro Chip. Give morning clothes bag and iPhone to Jamie.
15 Minutes before Start - Eat 1 Decaffeinated GU Gel with 8oz water.
SWIM
Try to get up front(ish). Rather be swum over than have to swim over. Remain calm and focused. Remember you’ve done this distance swim many times comfortably! Concentrate on staying smooth. Two-beat kick, breathe when you want. Wide hand entry to remain headed straight. Sight as needed. Don’t stop stroke to sight or else feet will drop. Remember, this is the shortest event of the three. Don’t kill yourself and remember that when done, you’ve only got two events left
T1
Unzip swim skin, head to gear bags. Get to spot outside tent. Remove swim skin, put helmet on, sunglasses on. Decaffeinated GU Gels in right tri shorts pocket, Caffeinated Gels in Left Rear tri top pocket, Salt Sticks in right rear tri-top pocket. Get more sunscreen applied. Run with bike shoes in hand to bike. Don shoes, run with bike to exit, mount, roll out!
BIKE
Head out and immediately start hydrating. You’ve lost weight in the swim!
First 30 minutes at 165w (.65if). YOU WILL BE PASSED BY HUNDREDS OF PEOPLE!! Remember, those people were either a) going to beat you regardless, or b) going out too hard and you will see them again. Either way, you don’t care stay in your box.
Drink every 10 minutes.
Should have had full A2 bottle by first aid station (10 miles in)
Before 1st aid station, refill A2 with rear bottle and discard it.
Get Perform at 1st aid station and put in rear cage.
Check HR. If down, increase Watts to 170 (.67IF), if not stay at 165.
Auto Lap goes off every 2 miles (stay in watts box)
Alert Goes off Every 30 minutes for nutrition/hydration.
Hydrate and fuel as per Core Diet as follows:
(2 - 24 oz of Perform per hour. If thirsty, drink more, if burping up, drink a little less but at least 35 oz per hour, i.e. 1.5 Full A2s)
*REMEMBER THAT PERFORM SERVED ON THE COURSE IN IN 20 oz BOTTLES, NOT 24 oz, SO DON’T COUNT THOSE BOTTLES, COUNT THE NUMBER OF FULL A2s
Attached to Base Bar
00:30:00 – ½ PowerBar
00:45:00 – Salt Stick
01:00:00 – ½ PowerBar
01:30:00 – Decaffeinated GU, 1 Cliff Block, Salt Stick
02:00:00 – Defaffeinated GU, 1 Cliff Block,
02:15:00 – Salt Stick
02:30:00 – ½ PowerBar,
03:00:00 – ½ PowerBar, Salt Stick
03:30:00 – Defaffeinated GU, 1 Cliff Block,
03:45:00 – Salt Stick
04:00:00 – Caffeinated GU, 1 Cliff Block,
04:30:00 – Caffeinated GU, Salt Stick
05:00:00 – Caffeinated GU, 24 oz Perform
05:15:00 – Salt Stick
05:30:00 – Caffeinated GU, 24 oz Perform
06:00:00 – Caffeinated GU, 24 oz Perform, Salt Stick
Remember, you’ve practiced this level of consumption for weeks now. It works for you. If you feel stomach bloating, it’s either lack of sodium or stress. Slow down! Think logically! If sour stomach, could be too much sodium.
Last 30 miles (at least) begin using water to lower core body temp. Dump down back, discard before end of aid stations.
T2
Dismount, leave shoes clipped in on bike. Get bag, find place to put stuff on. Wipe down with towel. Put glide on feet, socks, shoes, cap, racebelt. Put sunscreen, Clif Shot Blocks, Salt sticks in back pocket. Put helmet, shoes and sunglasses in bag. Eat Caffeinated GU & Salt Stick unless you just had both at end of bike. Run out with banana and bottle of Perform in hand. Only throw trash in designated areas. Hold trash until aid station.
RUN
YOU ARE NOT A FAST RUNNER SO DON’T START THINKING YOU ARE NOW! Run the first 6 miles at 10:15/mile. Determine how you feel after that as to whether increasing it will work. Check HR regularly. (Remember, that for you increasing pace when not able to hold will slow you down exponentially). People will pass you, let them! Walk the aid stations. Drink 4oz Perform and take 1 Clif Shot Blok every mile. Caffeinated GU and Salt stick every hour. Can have margarita Shot Blok instead of salt stick. Try and keep core body temp down. Try to keep feet dry. Try coke on third loop if things just aren’t working
MENTAL NOTES
This is going to be really, really, painful….but a lot of fun. Remember why you do this. Remember that there are people who would love the opportunity to do what you’re doing. Remember that God blessed you with the tools and the means to accomplish this. Remember the time and resources you gave up to do this. Remember the time and resources your family gave up for you to do this. Embrace the suck. Take it all in. Don’t think about next time as this might be the only opportunity you will ever have to do this. Remember your one thing!!
due to the latex tubes, plan on pumping the morning of the race.
personally I have all my liquids on the bike when I check in the day before. Boiled Perform tastes fine and will be cool the morning of the race. less stuff to mess with the day of the race.
IMHO, I don't think it is possible to overcook the swim. Personally, I tend to undercook the swim so hope to keep a more sustained effort this next race.
will be fun sharing the course with you.
if you are going to use the latex, I would get them in now so you are sure they are properly installed and holding.
I think they are actually hardier then the regular tubes in most ways. I think the main problem my be pinching with installation..
shake them in a bag of talc before installing.
I have not had problems with them for the couple races I have used them. And they are free watts!
I agree with Robin ...there's no downside to working the swim, as Coach R says, "As hard as you can while still maintaing form." You've done the training, now's the time to take advantage of it.
Consider a "Go Bag" for T2...put cap, sunscreen, salt, gu, basically everything except your shoes...in a large ziplock. Shoes on, grab bag and go. During the first mile, occupy yourself with eating, putting on sunscreen, etc. This will save time and help you go slow at the start of the run.
I like your last paragraph. Convert those thoughts into 4-6 short phrases which become your One Things. Pull them out in the last hour of the run, repeating them over and over in your head in time to your cadence. Every mile, switch to a new one, in increasing order of importance to you. Like counting strokes on the swim, it will help you deal with the increasing agonies of the race and help transmute that pain into fun.
Chris,
Thanks for writing. We have not personally tested tubes but a very smart guy by the name of Tom Anhalt has. He claims latex tubes make a difference in rolling resistance. As much as 3 watts per tire. You can read his post about it in the link below. I hope this helps.
http://bikeblather.blogspot.com/2013/08/schwalbe-ironman-tires-clincher.html
Take care,
Jon Thornham
jon@flocycling.com
702-529-4799
"Watts" are something you generate, not your equipment. Watts in this context is used as a proxy. Think of it in the same way you think of how fast you'll go in a 10 mph headwind, compared to a 10 mph tailwind, using the same watts in each case. So the "savings" means you can either go the same speed with less effort, or go faster with the same effort.
In any event, the biggest "savings" you can make in your race day set up is holding proper position in your aerobars for the most time possible, paying particular attention to how low you can get your head relative to your shoulders. Don't count on your tires or tubes for anything.
Hey Chris,
Great plan, plenty of detail. The only things that jumped out at me:
1) You rode the course 2x with us in March. And the only "interesting" features are a few short climbs and some crappy chipseal. Another course re-con is fine, but given the construction, congestion and sprawl of The Woodlands, it might be a huge hassle to get out there. I personally try to reduce/eliminate all hassles in the days leading up.
2) I know you said you've practiced it, but that's a lot of food on the bike. You've got 27 lbs on me, so maybe that's the difference. But I plan to eat about 1/4 of that. And even though we practice/simulate, race day is always a little different (i.e., harder). So, if you start burping up stuff or feel really bloated late in the bike, don't necessarily think it's due to sodium or hydration. It could just be the thousands of calories you've devoured. In my book, you absolutely cannot under-drink on the bike in a hot race and expect to thrive. But you can under-eat. Just be smart and let your belly be the judge. Forcing food because it's written on your schedule isn't a good recipe for most.
3) I like to keep my transitions simple and robotic. Not a lot of moving parts, no decisions to make. You've got a lot of stuff in your two bags. Personally, I would skip carrying all the gels, blocks, bananas, bottles of Perform, etc. You're going to have 100s of volunteers right outside the tent catering to your every whim. Take advantage of them.
All in all, though, it looks great. You've put in all the work. Now the fun part.
I guess part of what I was trying to say is … there are so many factors affecting race day performance, it's probably not worth spending mental energy worrying about the quantitative impact of any one of them on overall time. Work on any and all details you can to squeeze every last second, and be willing to be pleasantly surprised if performance exceeds expectations, then ascribe it to whatever element you prefer. I personally prefer to think it would be your superb race day execution - good bike and run pacing, and hard focus in the last hour of the run.
@Al-you're right about the true significance of any one thing. I sometimes get too caught up in the details and anguish over every little nuance. Having said that, I guess my true question is can my NP be 6 watts higher with latex tubes and the effect on my body be the same as if I rode 6 watts less with butyl? Or maybe safer to ride at my IM pace NP and just go a little faster? I'm going to ride my RR tomorrow with latex and just see how it works out.
Chris,
It’s not actually. My brother spoke with Tom and it ends up being less. Personally I haven’t really bought into the latex tube idea. Maybe for races but that would be it.
Take care,
Jon Thornham
jon@flocycling.com
702-529-4799
FLO Cycling: http://www.flocycling.com
FLO Blog: http://bit.ly/b3Zlpq
Twitter: http://bit.ly/bOQ08x
Facebook: http://bit.ly/d8KDhI
On May 2, 2014, at 7:22 AM, Chris Knighton wrote:
Thanks Jon!
Do you know if the watts saved directly translate to actual watts output on the bike. In other words, if I ride at 200w with butyl, I would be effectively riding at 206w with latex (all else equal)?
Thanks,
Chris
[ I guess my true question is can my NP be 6 watts higher with latex tubes and the effect on my body be the same as if I rode 6 watts less with butyl?] NO
I think you understand that and just miss worded the question... Nothing will give you more power except input from you and that will come at a cost to your body.
All these "watt saving things" we see , crank, rings, aero this aero that , pulley's, optimized chains, better crr tires , tubes etc etc etc are , "claimed to be watt saving" not watt adding... This is hard to prove for any of them... If you buy into the theory of any of these ( and I do) Look at it as you putting out the same power but your getting more speed for your effort.... Picture a really dirty chain , a pair of pedals that don't spin freely , and a couple of well worn tires with 50psi in them vs. same bike with clean drive train , nice spinning pedals , and new tires with 100psi.... Now ride both bikes with the same exact power! Each one of those improvements will give you more speed with the same power output but nothing will give you more power except the MOTOR!
@Robin and Chris.....
LATEX TUBES..... I talked to Jon at FLO for about 15 minutes today... I have run latex tubes in old zipp wheels, and reynolds carbon clinchers and never had an issue(other than pumping them up all the time).... I bought FLO wheels which are wider , had a latex tube pop in the front FLO 60 in between TT's this winter after having ridden on it since IMFL , and then when I got my FLO Disc I put a latex tube in it ran it a few days , then it popped when pumping up the day before a Sprint Tri... Bottom line is FLO has NO answers for US.... Its possible I over inflated since I was using a tiny pump and couldnt read the PSI (but never happened before) and I was only going for 90PSI.... Doing some research online I found at least one place Arts Cyclery that recommended 25c tubes for rims 24mm or wider.... A latex tube has the ability to locate and occupy the smallest holes , I think what may have happened is mine snaked out between the rim and tire.... Very odd and hard for FLO to buy for an explanation... I put new latex tubes in tonight after running butyl for the past month with ZERO issues.... We'll see how they hold up.... I put 90 PSI in them and that is all I tend to use on race day.... Whether or not latex tubes are "watt saving " is another discussion and one I'm not sure of... But I can say I like the way they feel and handle vs butyl... That is still subjective on my part but I think I can quantify in real feel terms to me anyway... But does that over ride that niggling concern of latex failure in the back of my mind?
Things we can do to minimize all that are to really make sure they are installed properly , use really good rim tape and make sure no holes or imperfections , do not over inflate. The ones I installed today are the20-23c size and I did go ahead and order some of the 25c latex tubes to try out as well since that theory of using them on a wider rim makes sense to me.
@Bob M... NO ... But ... Jon at FLO did mention it... I assumed it was just a better tape(didnt know wider too)... after hearing you recommend it ,I looked it up and ordered some.... Rather annoying that FLO and other wheel manufacturers do not use better tape to remove that one potential hazard.... There is a new thread on ST about FLO wheels and flats! Grrrr.... dont need this 2 weeks pre-IMTX.... Staying in my Box...