Debbie Williams 2014 IM Louisville Race Plan

DW85614

Ironman Louisville – Race Plan

WEDS 8/20 drive Green Valley to Dallas

THURS 8/21 drive Dallas to outside of Louisville

Dinner – Steak/Chicken with FB friends somewhere near hotel – EN gathering??? Haven’t heard any info

FRIDAY 8/22 IM Check In – drive the bike course – maybe ride a couple of the hills?  1694?  Grocery store so have good food on hand in hotel room

Check in Hotel Room – Marriott Downtown

Possible FB gathering?  Louisville Slugger factory tour??

IM Dinner @ YUM Center

SAT 8/23 Ohio River practice swim  Underpants Run

Rack Bike – Transition Bags

Rest – Hydrate – OFF FEET!!

Dinner late afternoon - protein or carb downtown

RACE DAY… wake up 3-3:30AM – out no later than 4AM – eat something – Lara Bar? Banana with peanut butter??

Elisha hold spot in swim line  Debbie inflate tires, bottles/nutrition on bike

Hand off Bike Pump to ??????????

In line – continue hydration – eat Lara Bar about an hour before - Gu when Pros start – stretch – hold onto morning bag AS LONG AS POSSIBLE (maybe even abandon where lines turns toward River)

SWIM 1:45 – wear sports bra with Garmin HRM attached & swim suit – goggles & ear plugs – swim cap - TIMING CHIP

T1 10 minutes – remove swim suit, put on tri shorts + Chamois Butter, put on EN tri top, wipe off feet with damp towel in T1 bag, roll on socks, put on shoes.  Take Gu while changing.  2 Gu in right pocket & 2 Honey Stinger Waffles in left pocket.  Volunteer spray shoulders with sunscreen.  Put on gloves, sweatband, helmet & sunglasses.  OUT THE DOOR!!

BIKE 7 – 7:45  one water bottle on bike ADD Perform bottle to down tube cage at 2^nd or 3^rd aid station (turn around on 1694?) – Bento Box: 2 Gus, container with Salt Tabs, Advil & Tums,  Blistex, couple $$ - in seat “wing” spare tube, 2 Co2 cartridges & Aquafor cream.  Nutrition – one Gu/hour, water/Perform depending on heat of the day… stop at every other aid station restock Gu, water, Perform…  Waffle for variety.  2 Salt Tabs/hour.  Special Needs Bag – extra tube.

T2 7 minutes – remove helmet, sweat band, gloves, cycling shoes & socks.  KEEP FEET CLEAN while putting on dry socks (rolled) & running shoes.  Add number belt (with pocket containing Salt Tabs & Advil & Tums).  Wipe off face, arms, legs with damp cloth in T2 bag.  Put on bandana then visor.  GET OUT THE DOOR!!

Run 6 – 6:45 stretch legs out - walk until reaching street (beyond the RUN OUT timing line) – then run 4 minutes, walk 1 minute.  Gu or some nutrition hourly with water – probably second lap begin chicken broth or Coke???  Maintain as long as possible at minimum loop 1 – then modify as needed – run 2/walk 2 or ????

Run Special Needs Bag ??? Expresso Coffee Shot Drink or 5Hour Energy??? 

FINISH!!!!!

tim cronk

Hey Debbie.... I'm looking forward to winter in Oro Valley arriving in Nov with time to go to IMAZ.... You'll be ready for the heat of IMLOU , but it will be very humid. Recommend you drive or ride the out and back section of the bike , this is the most dangerous part of the course , the rest of the course is pretty straight forward. Skip the Louisville Slugger tour and minimize your activities. No need to get in the swim line early it goes really fast. Try not to take any advil while racing , your organs are under enough stress. You seem to have a lot of questions about food for breakfast and on the run , nobody can answer these for you so practice anything you plan to use , race with what you used in your Race Rehearsals .

Al Truscott

"??? Expresso Coffee Shot Drink or 5Hour Energy??? " … I;d be wary of big concentrated slugs of caffeine that far along in your day. 4 oz of on course cola probably has 10% of the amount you'd get in one of those shots. Your neurological and renal systems (all your organ systems, actually) are going to be really stressed after that long of a day, and you simply don't know how your systems will react to that level of stimulation. There's really no way to mimic that in training. If you've done it before in an IM, then OK. But if not, you might want to consider a cup of on course cola (4-6 oz) .

+1 on Tim's warning re: Ibuprofen. Rely on your own endorphins for pain management, don't risk kidney, GI, and heart issues from using NSAIDs during a 12 hour +  endurance event.

DW85614

Tim - I live at opposite end of the planet in Green Valley - near Madera canyon - heat/hydration thing pretty well dialed in - usually don't start riding until 7:30 at the earliest (sic I know!!!)... Race day Breakfast - kinda what I can eat. Time in line I can nibble too. Buffalo springs 70.3 stomach wasn't taking anything that morning... I NEED to get in water as early as possible... Finished 2012 IM Louisville 17:15. Advil & Tums is "just in case" - Expresso Shot over ice might be a good boost - or not - same with 5hr energy - race day call. Run nutrition - gels and whatever I tolerate... The run is such an unknown at that point in the day - for me - like hours 10-17.

1694 is my biggest concern for the whole bike - saw several day ending accidents in 2012 - and more concerned since my 18yo daughter is also doing the race - u know the parent thing not to out ur kid in dangerous situations... We may ride/bike it on Friday - def drive. Did Computrainer but didn't go so well. I understand the bridge on 1694 has been recently paved : )

Ever swam with Dolphins of Desert @ U of A Hillenbrand - Geoff Glassers group - Sundays @ 1:30-3. Long course. Good group of wide range of skills. Mainly Tri group.

I'm volunteering @ IMAZ plan to sign up for 2015. See ya at the FINISH line!