Graham's Cotswold 226 IM Race plan
History
4 years tri experience, moving up from sprint in 2009 to iron man in 2013
2008 London marathon 4:12
2014 Outlaw HIM 5:21
Swim 0:38 bike 2:55 run 1:45
2013 IM Challenge Roth 13:35
Swim 1:18, bike 6:35, run 5:30
Year 1 within EN, training for 9 months:
November Outseason, Get faster plan, Swim kick start, HIM, IM
Metrics at last test (end of GF plan) vDot 48, FTP 225
Blessed with being injury free, and not missing too many training sessions. Competed both RRs without issues, 1st 6 miles of run were comfortable. Executed RR2 bang on plan. 3 week taper due to family holiday <img src='http://members.endurancenation.ushttp://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/smile.gif' align="absmiddle" border="0" class="afEmoticon" />. I am ready.
Cotswold 226 IM on 10-august (160 entrants) Objectives 1) finish 2) get to the line.
Lessons from last events: I focus on the outcome (time based) too much and not the process, resulting in dissapointment when I don't achieve what I thought was achieveable.
So as well as the usual pace and nutrition stuff I have also focused on the process and mental checks that I will execute on race day.
Expected times Based on RRs (understanding that RRs are stand alone events, so expect to be a little slower)
Swim: RR 1:30: race 1:30 (due to wetsuit!!)
Bike: 6:05: race 6:15
Run: 4:00: race 4:20
If all things go to plan then a well executed day will have me coming in under 12:30.
Friday
Fly back from Italy after family holiday
Saturday
Recheck all packed bags (done before holiday) with checklists and transition layout.
Bag into Pre-race, Swim, T1, bike, T2, run, run go, finish bags
Check bike
3x 750ml high 5 bottles through day to hydrate and sodium load
Pack into car, and drive 2.5 hrs to race location. Arrive around 12:30
Registration
Attend pre race briefing (if timing favourable)
Recon lake, transition area (run / bike in / out areas)
Back to hotel, check in, lunch
Drive 1 lap of bike course, back to hotel Into personal bubble away from everyone else!
Chill out in hotel
Re-read 4 keys, race plan
Prepare and double check bags.
Stick power / race reminders to bike, "Go" phrases
Light pasta supper
Prepare high5, infinite, put in fridge T2 run go bag
Bed 9pm
Sunday race day
Breakfast
Wake at 4am
Porridge, blueberries, cinnamon, maple syrup, cup of tea
Bathroom visit
Race gear on
High5s out of fridge: 2 for bike, 1 to drink pre race
Load bike nutrition
Relax...reread the 4 keys and this plan
4.45 Grab bags and cycle to transition (1 mile or so)
5.00 Rack bike set up T1 and T2 (like in a HIM)
Visualise / practice T1 and T2. Everything in same place as usual
Recon and rehearse swimout to T1. Visualise, walk, deep breaths, locate rack. Note makers.
5:30 banana
Talk to people, smile, enjoy the sunrise.
5:45 gel, saltstick, finish high 5. wetsuit, googles, heat on. Switch to inner focus. Warm up arms, deep breathing while walking to swim start. Note sighting points. Over timing mat, Into water. While standing Stick face under water, deep breath out. Repeat until cold water shock is over. Practice feel of water.
Warm up: 10 strokes out and back way as per race effort to get feel of water. Adjust googles if needed
Seed 2 or 3 people from front slightly off to left side
You are ready. Float and wait, more deep breaths to control HR.
Start: accept that first 5 mins will be hectic, bodies / arms everywhere. Find some feet. Stick on them. Check effort. Slower is better. Now focus on FORM. 1st 20 mins nice and controlled.
20-60mins: rhythm and form.
45mins: end of first lap. Process check point: How am I feeling? Tired or a good place / any tingles of cramp - if so ease off and manage. Am in in a nice pod of swimmers, are there any nearby that I can get onto without major effort? If not then just swim.
60-85mins rhythm and form. Start counting strokes. Watch out for people slowing down.
Once swim out point can be seen, no racing, slow slightly single side breathing, kick legs a bit. Focus on what you'll do in T1
T1
Out of water (grab helper, legs will be wobbly and you'll be light headed)
Walk up ramp, deep breathes. Wetsuit top, goggles, hat off. No rushing. Use the time from the water to your gear to get HR down. Pull down wetsuit bottoms to below hips. Spot rack. Arrive at bike.
Slow is smooth, smooth is fast. Just like in any other race, you know the routine. Keep moving foreword
Wetsuit off (hold onto racking bar)
Sit down, dry feet on towel.
Socks and bike shoes on.
Stand up. Helmet on. Pickup bike GO bag. Bike release
Once out of T1 mount bike and spin. While moving put on:
Mount garmin, switch to bike mode
Glasses
Gloves / Rolled up Arm warmers / arm coolers (on aero bars)
Post swim gel.
Bike
Execution plan (exactly the same as last RR)
0-1 hr: 0.65 IF 150W. Spin. Be passed. Sing the classic Frozen "Let them go" song.
FOCUS: HR down to around 135 in 1st 30mins, Even if this means easing off some more. Start nutrition plan at 30mins
1-6 hr 0.69IF, 160W. Cadence at 85-90.
approx 350 cals per hr as high5 liquid (200 cal) / honey stinger (160cal) / cliff bar (250 cal), saltstick
FOCUS: am I doing everything I possible can to set up a successful run? Checks- power, liquid, food, HR.
Drive your bike, stay in your box, view from above and behind, commentary
PATIENCE AND DISCIPLINE
Mile 80+: focus on extra nutrition if feeling low / emotions
Mental checks: smile, release tension (sit-up before aid stations to refuel and stretch)
Mile 111: mentally prepare for T2. Check remaining nutrition (should be half waffle left)
Switch garmin to wrist.
T2
Off bike, walk to rack. Deep breathes to lower HR.
Rack bike, helmet off
Bike shoes off, run shoes on. Grab run GO bag
Toilet break if needed.
Run - consists of 2miles out / in lap and then 4 laps of approx 6miles
Out of T2, easy easy easy.
Empty contents of GO bag into pockets - 4x cliff bar shot blocks / motivational phrases / Hat / 500ml intuit (250 cals) bottle / recovery plan / emergency pack (plasters, paracetamol etc)
My Every mile (my box) keep it simple routine.
Nutrition: Each mile 1 cube shot block (33 cals), 1 Isogel approx. total 230-300 cals per hr, saltstick
Aid station: high5 / coke cup (liquid), water / ice (cooling).
Walk 30 steps at end of each aid station getting the above.
Mental checks: smile (grimace!!), shoulder raises/ arm shakes to relax, clear mind, positive talk/ motivational phrases.
Process check: How's my form, am I running at my target paces (or slower) to get me to mile 18
Disaster plan: at next aid station walk at start while reading my recovery plan (from the EN wiki) and then fix to recover.
Loop 1: STOOOPED SLOW 9:30min/ mile pace. Aim to reduce HR to allow digestion. Drink 500ml intuit (250 cals) from go bag (as I'm often behind on my fluids from the bike), 1x shot block per mile (33 cals each) total 450cals for 1st hour as practiced in RR.
Loop 2 / 3. Solid 9:00min/ mile or HR top of z2 (155bpm).
Mental: Positive talk. No friends. Clear mind. Chug chug chug along. EAT
Loop 4: The Line. Time check + 75min left. Keep at 9:00min/mile or a little better if have the legs.
Mental: Do your absolute best that will let you finish, do not stop. The quicker you go the faster it will be over. Get it done, training vs racing self, pain vs pride.
Mile 23: 4 miles to go. World of pain, darkness and suffering. Push on through. Mr. Angry.. "Have them,have them, pass them, take their energy".
Mental: Postitive talk. Keep it going. Get it done.
Coming off final loop, grin as you've made it, freshen up at last aid station
Gain energy from the crowd and the announcer. Keep on going to the finish Cheshire Cat grin!!!
Cross the line.
Recovery drink, sit down/ collapse, Massage, text family that I'm alive.
Despite this I know I can do the swim and the bike (as I have done these many times before). It's the run that still scares me - I have unfinished business with the run but know I will over come it.
As usual appreciate all comments and improvements from folks in the house
Thanks
Graham
4 years tri experience, moving up from sprint in 2009 to iron man in 2013
2008 London marathon 4:12
2014 Outlaw HIM 5:21
Swim 0:38 bike 2:55 run 1:45
2013 IM Challenge Roth 13:35
Swim 1:18, bike 6:35, run 5:30
Year 1 within EN, training for 9 months:
November Outseason, Get faster plan, Swim kick start, HIM, IM
Metrics at last test (end of GF plan) vDot 48, FTP 225
Blessed with being injury free, and not missing too many training sessions. Competed both RRs without issues, 1st 6 miles of run were comfortable. Executed RR2 bang on plan. 3 week taper due to family holiday <img src='http://members.endurancenation.ushttp://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/smile.gif' align="absmiddle" border="0" class="afEmoticon" />. I am ready.
Cotswold 226 IM on 10-august (160 entrants) Objectives 1) finish 2) get to the line.
Lessons from last events: I focus on the outcome (time based) too much and not the process, resulting in dissapointment when I don't achieve what I thought was achieveable.
So as well as the usual pace and nutrition stuff I have also focused on the process and mental checks that I will execute on race day.
Expected times Based on RRs (understanding that RRs are stand alone events, so expect to be a little slower)
Swim: RR 1:30: race 1:30 (due to wetsuit!!)
Bike: 6:05: race 6:15
Run: 4:00: race 4:20
If all things go to plan then a well executed day will have me coming in under 12:30.
Friday
Fly back from Italy after family holiday
Saturday
Recheck all packed bags (done before holiday) with checklists and transition layout.
Bag into Pre-race, Swim, T1, bike, T2, run, run go, finish bags
Check bike
3x 750ml high 5 bottles through day to hydrate and sodium load
Pack into car, and drive 2.5 hrs to race location. Arrive around 12:30
Registration
Attend pre race briefing (if timing favourable)
Recon lake, transition area (run / bike in / out areas)
Back to hotel, check in, lunch
Drive 1 lap of bike course, back to hotel Into personal bubble away from everyone else!
Chill out in hotel
Re-read 4 keys, race plan
Prepare and double check bags.
Stick power / race reminders to bike, "Go" phrases
Light pasta supper
Prepare high5, infinite, put in fridge T2 run go bag
Bed 9pm
Sunday race day
Breakfast
Wake at 4am
Porridge, blueberries, cinnamon, maple syrup, cup of tea
Bathroom visit
Race gear on
High5s out of fridge: 2 for bike, 1 to drink pre race
Load bike nutrition
Relax...reread the 4 keys and this plan
4.45 Grab bags and cycle to transition (1 mile or so)
5.00 Rack bike set up T1 and T2 (like in a HIM)
Visualise / practice T1 and T2. Everything in same place as usual
Recon and rehearse swimout to T1. Visualise, walk, deep breaths, locate rack. Note makers.
5:30 banana
Talk to people, smile, enjoy the sunrise.
5:45 gel, saltstick, finish high 5. wetsuit, googles, heat on. Switch to inner focus. Warm up arms, deep breathing while walking to swim start. Note sighting points. Over timing mat, Into water. While standing Stick face under water, deep breath out. Repeat until cold water shock is over. Practice feel of water.
Warm up: 10 strokes out and back way as per race effort to get feel of water. Adjust googles if needed
Seed 2 or 3 people from front slightly off to left side
You are ready. Float and wait, more deep breaths to control HR.
Start: accept that first 5 mins will be hectic, bodies / arms everywhere. Find some feet. Stick on them. Check effort. Slower is better. Now focus on FORM. 1st 20 mins nice and controlled.
20-60mins: rhythm and form.
45mins: end of first lap. Process check point: How am I feeling? Tired or a good place / any tingles of cramp - if so ease off and manage. Am in in a nice pod of swimmers, are there any nearby that I can get onto without major effort? If not then just swim.
60-85mins rhythm and form. Start counting strokes. Watch out for people slowing down.
Once swim out point can be seen, no racing, slow slightly single side breathing, kick legs a bit. Focus on what you'll do in T1
T1
Out of water (grab helper, legs will be wobbly and you'll be light headed)
Walk up ramp, deep breathes. Wetsuit top, goggles, hat off. No rushing. Use the time from the water to your gear to get HR down. Pull down wetsuit bottoms to below hips. Spot rack. Arrive at bike.
Slow is smooth, smooth is fast. Just like in any other race, you know the routine. Keep moving foreword
Wetsuit off (hold onto racking bar)
Sit down, dry feet on towel.
Socks and bike shoes on.
Stand up. Helmet on. Pickup bike GO bag. Bike release
Once out of T1 mount bike and spin. While moving put on:
Mount garmin, switch to bike mode
Glasses
Gloves / Rolled up Arm warmers / arm coolers (on aero bars)
Post swim gel.
Bike
Execution plan (exactly the same as last RR)
0-1 hr: 0.65 IF 150W. Spin. Be passed. Sing the classic Frozen "Let them go" song.
FOCUS: HR down to around 135 in 1st 30mins, Even if this means easing off some more. Start nutrition plan at 30mins
1-6 hr 0.69IF, 160W. Cadence at 85-90.
approx 350 cals per hr as high5 liquid (200 cal) / honey stinger (160cal) / cliff bar (250 cal), saltstick
FOCUS: am I doing everything I possible can to set up a successful run? Checks- power, liquid, food, HR.
Drive your bike, stay in your box, view from above and behind, commentary
PATIENCE AND DISCIPLINE
Mile 80+: focus on extra nutrition if feeling low / emotions
Mental checks: smile, release tension (sit-up before aid stations to refuel and stretch)
Mile 111: mentally prepare for T2. Check remaining nutrition (should be half waffle left)
Switch garmin to wrist.
T2
Off bike, walk to rack. Deep breathes to lower HR.
Rack bike, helmet off
Bike shoes off, run shoes on. Grab run GO bag
Toilet break if needed.
Run - consists of 2miles out / in lap and then 4 laps of approx 6miles
Out of T2, easy easy easy.
Empty contents of GO bag into pockets - 4x cliff bar shot blocks / motivational phrases / Hat / 500ml intuit (250 cals) bottle / recovery plan / emergency pack (plasters, paracetamol etc)
My Every mile (my box) keep it simple routine.
Nutrition: Each mile 1 cube shot block (33 cals), 1 Isogel approx. total 230-300 cals per hr, saltstick
Aid station: high5 / coke cup (liquid), water / ice (cooling).
Walk 30 steps at end of each aid station getting the above.
Mental checks: smile (grimace!!), shoulder raises/ arm shakes to relax, clear mind, positive talk/ motivational phrases.
Process check: How's my form, am I running at my target paces (or slower) to get me to mile 18
Disaster plan: at next aid station walk at start while reading my recovery plan (from the EN wiki) and then fix to recover.
Loop 1: STOOOPED SLOW 9:30min/ mile pace. Aim to reduce HR to allow digestion. Drink 500ml intuit (250 cals) from go bag (as I'm often behind on my fluids from the bike), 1x shot block per mile (33 cals each) total 450cals for 1st hour as practiced in RR.
Loop 2 / 3. Solid 9:00min/ mile or HR top of z2 (155bpm).
Mental: Positive talk. No friends. Clear mind. Chug chug chug along. EAT
Loop 4: The Line. Time check + 75min left. Keep at 9:00min/mile or a little better if have the legs.
Mental: Do your absolute best that will let you finish, do not stop. The quicker you go the faster it will be over. Get it done, training vs racing self, pain vs pride.
Mile 23: 4 miles to go. World of pain, darkness and suffering. Push on through. Mr. Angry.. "Have them,have them, pass them, take their energy".
Mental: Postitive talk. Keep it going. Get it done.
Coming off final loop, grin as you've made it, freshen up at last aid station
Gain energy from the crowd and the announcer. Keep on going to the finish Cheshire Cat grin!!!
Cross the line.
Recovery drink, sit down/ collapse, Massage, text family that I'm alive.
Despite this I know I can do the swim and the bike (as I have done these many times before). It's the run that still scares me - I have unfinished business with the run but know I will over come it.
As usual appreciate all comments and improvements from folks in the house
Thanks
Graham
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