Mariah's First: IMRaleigh 70.3 Race Plan- DRAFT
This is my first Ironman70.3 and I live in the host city. I've swam the course once, biked the course 3 times and run the course about 4 times. Familiar with the area but not with the way IM is ran. Been a triathlete for 2 years (sprints and olympics) so execution isn't new to me, however, I am refining things along the way. Any opinions or suggestions are welcomed. IMRaleigh 70.3 is a point to point race.
I have had a season filled with injuries, so this will not be the time I "wanted" but a race to the clock to finish in time. This day marks the 5 year anniversary (to the exact day) of when I broke my spine in a car accident, having a lumbar fusion and a whole heepin amount of other injuries. I have a motto: Its an IRONMAN day. All day. EVERYDAY! I will cross this finish line even if they are ripping it down. Next year will be my full, tons of time to get faster, improve and rock that race like my job, today will be about proving that I can over come anything, from bed ridden for months, not being able to walk, and being severely overweight (to date since accident I've lost 80lbs) So any advice to make sure I cross that line with a smile is wanted! Thanks team! #workworks
Friday:
Going to Athlete check in (12pm-7pm) and visit the expo early to save time Saturday. Bring Photo ID and USAT Card pick up Gear check bags (green, blue, red) Athlete briefing at 5pm
Nutrition: Water, Nuun Water, stay out of the heat as much as possible, Carb load
Saturday:
Team Lunch @noon Tobacco Road Glenwood Ave
Nutrition: Water, Nuun Water, will have a large breakfast, medium lunch, light dinner and two healthy snacks during the day. Plan is to be in bed by 9pm (and try my best to get some sleep, if not REST)
(Optional Run Gear check in @T2 Corner of West Lenoir and South Salisbury) ** I haven't decided if I should do this yet**?? If not T2 opens Race Morning 4am-515am
Mandatory Bike Check 10am-6pm @VistaPoint (Going after team lunch so bike doesn't sit out in the heat all day) VistaPoint is about 30 minutes away from downtown Raleigh where I live
The gear check in bags (when to do them etc) are my biggest question for race prep- I have never done a point to point before
Gear Bags:
Green: Morning Clothes (hoodie, pants if chilly, what else should be here?)
Blue: Bike Gear (after the fact will have wet suit goggles, race cap)
Red: Run Gear BEFORE will have a Pint ZipLock Bag with visor, bib strap, nutrition, watch arm strap, small tube of sunscreen, chapstick) after the fact will have (Helmet and Bike Shoes) The plan is to put all I need for the run in the ziplock bag, change my shoes when I rack my bike, grab the ziplock bag and run, putting on all the gear as I am leaving transition for a faster T2 time. I am not wearing my watch on the swim to avoid any straggle time getting my wet suit off, my computer will be on my bike, so need to grab that and put on the watch strap for the run.
Sunday:
Morning Nutrition: 3 hours before race starts (my wave is at 8:14am) take Pepcid or something for tummy nerves (thoughts?)
5am: Banana, 1/2 bagel, 1 bottle perform (I have yet to find a protein that agrees with me so this is still left out of my plan)
7:30am: 1/2 Powerbar 8am: 1 PowerGel (Should I be sipping on perform while at the swim start waiting or water? Haven't decided yet)
8:15 SWIM START
9:00am T1 to bike 1/2 Powerbar Start Bike 9:10am at the latest (question here is when do I turn on my computer? before the swim start or when I get into transition, I'm thinking before the swim start and hope it doesn't cut off?)
BIKE: Should take me 320-340 depending on how aggressive I am (should be off bike by 1pm Cut off for the bike is around 2pm)
1 Clif Block every 20-30 mins 1 PowerBar gel every 30-45mins 1 bottle of Ironman Perform per hour my back up plan for if my body starts acting funky is I have a power bar in my bento box however, I hope to not have to eat it as I think the liquid blok and gels should be enough- This is what I've done in the other race rehearsals but then again you never know what your body will do race day.
Ive never take salt tabs, so honestly don't know if I should even carry them or when/if to take them
T2: Rack bike, Put bike shoes in Gear bag, helmet in gear bag, Grab ziplock back and run run run
RUN: Plan is for 2:30-3hrs depending on body would be happy with 2:45 to put me crossing the finish line around 3:45-4pm Last official finisher is at 4:48pmISH
There are aid stations at every mile- I plan on only packing my Powerbar gel bc they only have GU at the aid stations and I can't stand that mess! So no liquids unless at the aid stations.
It is suppose to be in the 90's and the run has ZERO shade (its a two loop course in downtown Raleigh)
1 bottle of perform every aid station (or every other can't decide) Ive heard they are 4oz bottle but more concentrated than what we mix at home. Ice down my suit, cold towel on my neck to keep cool, and a PowerBar gel every 30-45 mins
Chocolate milk awaits me at the finish line (oh yea and the medal Ive been dreaming about for years, no biggie!)
CROSS THAT FINISH LINE WITH A SMILE! Its an IRONMAN DAY. ALL DAY. EVERYDAY! #ironmariah
Comments
Finally, execution is key, execute like a ninja and you will do fine. Don't worry about what everyone else is doing, do what you have trained to do.
Good Luck!
Morning clothes bag - I put all my swim stuff in here, along with a change of clothes for after the race.
This week I would make a list of everything you need for your transition bags to avoid added stress come this weekend. Use the athlete guide and other race reports to get a solid list of what you think you will need for the day.
Make sure you know how much you need to drink every hour on the bike to set yourself up for your run. You should have an idea about this based on your sweat test. Alot of EN'rs set their garmin to beep every 15 min to remind them to drink.
Review the 4 keys talk to get your pumped up for the day. It will set you up for ideal execution of your race. Be smart. Stay in your box. You're going to do great.
I second the making check lists, including a list of what you need to do race morning. Save yourself stress by working solely off the list.
You have a good plan, but remember things don't always go according to plan and that is ok! Control what you can, but think on your feet if need be. This can especially be true for hot runs, when your nutrition plan sounds like hell. In the heat, focus on getting in the liquids!
I would skip the salt tablets if you've never used them before. Nothing new on race day.
Also, the whole week leading up, think of taking care of yourself! Sleep lots, eat and drink healthy all week, etc. Can't wait to hear about your race!
1. Pepcid race morning? I'm not a big fan of any drugs before a race, as I want to know if something hurts or if my stomach is going sideways. But that's just me. If they're a regular part of your life and you've trained on them, fine.
2. Your hydration plan on the bike should be a basement, not a ceiling. If it's 90 and humid, you could easily need more than 1 bottle/hr, so don't deprive yourself of liquid just because "it's more than the plan called for." If you get thirst, drink.
3. Salt. Gut reaction is, never ever try anything new on race day. If you do, the most likely worst case is that the salt pills may upset your stomach. In light of the heat, I would very hesitantly advise carrying 3-4 salt pills and reserving them as the nuke button for the last 3-5 miles of the run if you're cramped up and questioning your ability to finish. They help me significantly with cramping in hot/humid conditions. My preference, however, would be that you avoid the salt pills this time, drink lots of Perform, skip water, and then practice using salt after this race.
4. You have solids reserved for when/if your stomach gets upset. If that really works for you, great. But stuffing a Powerbar down my throat when my stomach is upset would cause me to launch breakfast and lunch. For me, I eat my only solids right when I get on the bike, when everything is rainbows and lollipops. When my stomach gets upset, I slow down and try to get in a little sodium-rich liquid.
5. I would skip trying to eat in T1. You've got enough to do. I'd wait for the bike before starting the feast.
6. If it's really that hot and you're going to be out there most of the day, be mentally prepared to resort to course food, even if you hate Gu. Lots of people lose/exhaust their personalized nutrition. If Gu is what has to get you to the finish, so be it. You can puke it up at Mile 70.4.
7. Be ready for the ups and downs that inevitably happen during a long race, have your mental weapons ready to attack them, and enjoy what's going to be a very special day.
Mariah...my goodness girl, you already are made of iron overcoming those serious injuries. That will serve you well during the race.
Good comments from all. A few thoughts.... Use checklists, especially race morning when you might be a little nervous. Things like pump air in tires, check the brakes, is my spare tube on board, have my goggles & swim cap, etc. Don't try the salt tablets if you haven't used them in training, Drink, drink and drink if it is hot. Much better to have to stop to pee than get dehydrated & cramp up.
Think thru some what if scenarios & what you'll do about it. What if my goggles get knocked off in the swim? what if I get a flat? What if I drop a chain? what if my shoes laces break on the run? what if I get stung by a bee? Hopefully, none these things happen to you, but I've had them all happen to me in different races over the years. Just knowing how you will deal with it in advance reduces the stress if it does happen.
Good luck!
Mariah,
Great feedback from everyone. I most especially agree with the feedback about getting in plenty of hydration based on how you feel and the temps/humidity of the day. The run aid stations serve an "orange/mango" flavor that isn't available for us to try before the race. So, be prepared to ask for ice to put in the cup to chill it down if you don't like the flavor warm. Personally I like the change in pace flavor wise after drinking the lemon/lime on the bike but I know many people who can't stand the taste of the run Perform.
Bruce said it best, expect the unexpected and just know how to adjust your day to meet new challenges. You're going to do great!
Holy Heat Batman!!! I agree with everyone when they say the liquid consumption in your plan is your basement not your ceiling. Take in tons of fluids on the run and bike. As for during the run, i would wear a hat instead of a visor. With a hat you can store ice in it to keep you cool between water stops.
I would not take anything you have not used in the past.. pass on the salt tablets. Get more Perform/sport drink in ya, and you should be good.
With T2 bag, drop off the day before if you can. Dont do it in the morning. you want fewer moving parts in the morning because you need to relax and just follow the check lists.
As for the what to put in your bags. GLIDE!!! Put a glide in your morning bag and on in your T2 bag. this way you have one for after your bike to glide parts that are chaffing after the bike.
Good luck and remember to have a fun time!!! keep to your plan and drink. Dont stress about things out of your control and just focus on what you can control. The more you eat and the more you drink (on the bike) in 90 degree heat the better. (IMO)