First Time Finisher RR plan

Leslie Schneider

My first Race Rehearsal for IMMT will take place the weekend of July 12-13 per my training plan (beginner, IM).

 I have to work on Saturday so I will do the RR on Sunday, 6/13.  I signed up for a Century ride (love catered rides!) that has approximately 5,000 ft of climbing (which should mimic well the IMMT course).  The Century is a planned ride so they will have gels, Gatorade on course.  Per protocol I will wake up at 3:00 AM to ingest a 300 calorie shake.  I will follow it up at 6:00 AM with bread/peanut butter and a banana (my usual pre race breakfast).  I will plan to drink 1 bottle per hour of electrolyte drink on the bike.  And supplement it with chews.  I will aim for 250 calories per hour on the bike.

Within 15 minutes of finishing the bike I will begin my 1 hour run.  I will also bring electrolyte fluid in my fuel belt.

I hope this meets the criteria for the First Time Finisher RR plan. 

Coach Rich

Hey Leslie,

Thanks for posting. Notes for you:

• What's your pacing plan? If you haven't already done so, please read the IM Execution doc here.
• Cool that you're using an organized century as the venue for this RR. However...(1) ride you own pace, not the pace of others, (2) do your best to not draft, (3) stay in the aerobar as much as possible, (4) absolutely minimal to very little stops at aid stations and when you do stop, make it very, very quickly. One of the dynamics of the Ironman bike is that you're locked into the aerobars, all day, no real stopping unless you chose to do so at bike special needs, for example. This can create a lot of back, neck, hip fatigue on race day, which you absolutely want to experience in your RR's, as means of possibly identifying something you need to fix. So my concern is that if you're hitting these aid stations every hour or so, stretching, etc, you'll lose out on this valuable opportunity.

Good luck!