Mark Lane's RR1 Plan for IMLOU '14
RR1/ Camp Week IM LOU M(55-59)
Fri. RR Bike: Plan to do 3x34mi. loop. It is not flat, but nothing very big, and alows me to replenish about every 2 hrs. Plan to ride with my "4 gears", first 90' very easy and establish my feed cycle. Then settle into my goal watts (232x.68=158), and ride steady. My goal is to get the 104 mis. in 6 hrs. I'm a big guy (6'3",190#), and I did the sweat test. My nutrician/hydration is at the high end. The plan is to have: 24 oz of Perform, 1/2 powerbar, and 1 gel per hour. This will give me 400 cals and 900 mg Na. To get my fluid volume up, I will take water to wash down the food and supplement with a Saltstick if I drink all the water. Toal-36-40 oz. fluids per hour. The Run: I'm a vdot 36, so my pace will be pretty slow, but I know that's what is necessary. The plan is 3 mi. Zn1+30"=~11:00, then 3 mi. @ Zn1=~10:30. All the while managing HR less than 155. Plan on having 24 oz. Perform, and about 4-6 Chops during the run for 300 cal. and 600 mg Na.
Sat. Bike: Try to get at least 70 mi. with about the same nutrician plan.
Sun. Run: 13-15 mi. withabout same run nutrician plan.
Other notables: This is my first IM, this will be the biggest weekend I've ever done. And I need to give an Honorable Mention to a very supportive wife!
Comments
I recommend you experiment with the high end of fluid intake. IMLou will be hot, very easy to get dehydrated. So best to figure out how much you can drink, giving yourself an opportunity to screw that up on this RR and on your next ~2-3x long rides so you can get it right for RR2.
I realized the breakfast was left out right after I submitted it. Plan to rise at 4 am, cup of coffee, couple cups of applesauce with a scoop of whey protein, and a banana. I have about a 30' drive so I'll sip on a sports drink. As soon as I am done, I plan to have a "cold" protein shake w/ 20g whey, and some fruit. I will definately be tired of bars and gels!
Thanks for the input, I'm always open for help.