Home› Racing Forum 🏎

Mcintire IM CDA race plan

McintireMcintire
in Racing Forum 🏎

Mcintire Race Plan-IM CDA 2014

Thanks in advance for taking time to read/comment.

This is my 4 IM and the second time I have done IM CDA. I
have had a nagging hamstring injury all spring, so I decreased my run volume
and increased biking. My long run has been 15 miles at a 10:00 min/mi. My “normal”
pace would be 8:15-8:30 min/mi. It has been feeling better over the last two
weeks, but I have kept my runs at a  zone
1 easy pace  of about 9:45-10:00 min/mi. Didn’t
feel like I would gain much from pushing it this late in the game and
potentially risk further aggravating it. My bike feels strong.

Vitals:

39 yo male, 180 lbs, 275 watts FTP

THURSDAY:

  1. Arrive Spokane 12:30 PM

  2. Head to Athlete check-in

  3. Pick up bike from Tri Bike transport

  4. Head to Grocery store

  5. Check into rental house

  6. Crickett’s for team dinner @5:30

  7. Relax. Bed at 10 PM

FRIDAY:  

  1. 0800 Team Picture

  2. Swim (15-20 minutes)

  3. 10:30 4 keys talk

  4. Lunch-Begin CORE DIET race fueling plan

    1. Carb load 2 days before starting at lunch

      1. 2.7 grams X body weight (lbs)=486 grams (spread
        through out day)

      2. Increased sodium intake through sports drinks

  5. Afternoon Bike recon based on coaches
    recommendation

  6. Relax and get transition bags together. Bed at
    10 pm

SATURDAY:

  1. Breakfast-Race fueling plan

    1. 4.5 grams X body weight (lbs)=810 grams (most
      consumed at breakfast)

    2. Still hydrating and taking in increased sodium,
      without going overboard

  2.   Bike and
    bag check in at 11:30

  3. Lunch down town CDA-using carb guidelines above

  4. Relax at house in afternoon and get nutrition
    together  (see below for specifics)

  5. 4:00-6:00 PM- Movie at movie theater.

  6. Very light dinner-pasta, pesto sauce, 3oz
    chicken

  7. Bed at 10:00 pm

  8. Stare at ceiling


SUNDAY (Race Day)

  1. 3:30 am breakfast

    1. 3 cups of unsweetened apple sauce

    2. 2 bananas

    3. 1 bottle sports drink

    4. 1 cup coffee

  2. Leave for transition @ 4:30 am with bags

  3. Place nutrition and bike computer  on bike. Air up tires

  4. Special need bags  to correct locations. Confirm transition bags
    are still there

  5. IM perform


RACE DAY NUTRITION and PACE

  1. SWIM

    1. 1 GU 45 minutes before start

    2. IM Perform 8-12 oz

    3. Will line up at the 1:15-1:20 group.

  2. BIKE-nothing first 15 minutes then,

    1. 1 bottle of IM perform/Hydra C5 mix/hour (Three
      bottles on bike to start)

      1. 410 cals/hr

      2. 900 mg sodium/hr

      3. 106 grams carbs

      4. 24 oz fluid

    2. Sipping on 1 bottle of water/hr

      1. 20 oz fluid

    3. Power bar GU(110 cal) as needed if I get off on
      cals.

    4. Special needs bag-bottle of COKE and half a
      PB&J sandwich. Don’t always eat, but it helps if I’m not moving calories
      through my GI. Also, three more bottles of my IM perform/Hydra C5 mixture to
      replace the three I started with.

    5. Target power is 210 watts . slightly higher
      cadence last 15 minutes to prepare for run

  3. RUN- nothing first 10 minutes

    1. IM perform at each aid station and ice in tri
      top and in hands. I tend to get hot even when temp in the high 70’s .

    2. GU every 45 minutes for first half of marathon

    3. I then switch to Power Bar energy chews. They
      have caffeine and are easy to get down or hold in my mouth

    4. Plan on running a steady 10 min/mi for entire
      race unless by some miracle my hamstring feels good at mile 18. Then I will
      bump it up 15-20 sec and see what happens.

Comments

  • zwubazwuba
    That one reads like a bulletproof nutrition roadmap! Don't have anything to add on the nutrition part - seems like you have it sorted out perfectly!

    What I'm missing is more details on the "pacing strategy" and "the box" you are in ...
    On the swim portion I'd go out easy and smooth to find your groove and rythm then just keep going focusing on form (high ellbow) and swimming straight (sighting frequently).
    I guess you will follow the EN race-pacing guidelines on the bike and I assume you are riding with power so just execute as ninja-style!
    On the run it was really benefitial to me to start out slower for the first few miles than I wanted to run. Remember that you can still give it all on the last 6 miles image
  • SwanieSwanie
    Tracy- with an FTP of 275 and a target IF of 210 you are looking to ride at an IF of 76.3. This is really high and with your limited run endurance (due to injury) I'm worried about you falling apart on the run. I have the same FTP and my target is 190w.
  • McintireMcintire
    Stefan for pacing on the swim, I plan at doing just what you said, slow, in-controll and steady.
    Steve your right. My initial thought was I would go slightly harder on the bike since I know my run won't be as fast. That was a dumb initial thought! I agree that would most likely result in a disasterous marathon. I'm going to dial it back to 190 and keep it steady there from start to finish. Thanks for the input stefan and Steve!
  • Al TruscottAl Truscott

    Tracy - if you follow the EN pacing guidelines, which are a function of your FTP and your expected bike split (your RR time is a good conservative proxy), then you will be pleasantly surprised with your result on the run. By the time you start running, your hamstring will be plenty warmed up, and the endorphins will have kicked in, so you should be able to just run along at your planned pace. 

Sign In or Register to comment.