Bob Hiller's IMMT race plan
Bob Hiller, Age 62, 5’10”, 167#, FTP 248, VDot 41
Swim. 6th wave with men 50+. Send off 6:54am. 2 waves of all women behind. Anticipate swim time of 1:06-1:10. (Last 3 HIM swims have been 33') Pay attention to a few of the waves before mine to see where faster swimmers line up and what the wave looks like after about 200 yds. Try to catch some feet or next to thighs, but don't make sharp turns to get to them. Try to lift head sparingly, if possible. Be relatively aggressive, but good form above all. Don't kick. Find a good rhythm. Some women to pass me, which should not be a problem. May pick up some feet along the way. But, expect to pass many slower men in front. Hopefully those will not be in my way, but deal with it. No sprinting.
T-1. Make sure I know where everything is going to be. Strippers, T-1 bag pickup, Changing tent, direct route to my chariot. Remember smooth is fast. Wear shoes, helmet, sunglasses, and disposable arm warmers to bike. (may be in mid 50's so may use son's old soccer socks as arm warms, with feet cut off, and pitch them at aid station when temps go up enough. may also put newspaper inside EN top too for initial cold ride)
Bike. 2 "bottles" on bike. One in front, one on down tube. Extra tube under saddle with valve extender already on. Tools, patch kit, another tube, etc in X-lab container behind saddle. 3 Powerbars and salt tabs in X-lab 100 on top tube. Primary source of hydration and nutrition will be from aid stations. Plan: About 1-1.5 bottles of Perform/hour, 1 salt tab/hour, 1 Powerbar/1.5 hours, 1 gel/40'. Stay areo as much as possible. Pay particular attention to watts up long hills and short steep hills. Anticipate split of 6:05-6:25. First half hour: 163w (66%). To end of Loop 1: 171w (69%). To end of Loop 2: 173w (70%). Garmin set to split every 14 miles (1/8 of distance). Watch out for inadvertent drafting. Execute in all phases the EN way.
T-2. Smooth is fast, but go to bathroom if necessary. Shoes, cap, Fuel belt with 2 bottles (one filled, one empty to begin), 3 Chocolate GU's (yum) and salt tabs in FB pouch, race belt with Bib#. GO!!, but slow. 
Run. Expect low back to be sore for awhile. That will "help" slow me down, if I need help. 
First 6 miles to avg no faster than 10:15/mi. Then plan to settle into 9:15-9:45 for next 12 miles. MILE 18 - Finally here! Try to drop under 9:00/mi. and start digging deeper. I can't walk through aid stations due to lumbar stenosis because walking irritates nerve root causing radiculopathy in lateral left thigh. Only stop for special positional stretch for 10" to relieve left thigh pain, as required. Ironically, when run faster (under 9:00/mi), thigh pain usually dissipates to manageable level. Eat & drink from course. Gels early in anticipation of lack of appetite later. 1 salt tab/hr. Continue putting Perform from aid stations into 1 or both FB bottles to drink when want. Also, drink from cups from aid station as needed. Ice in cap if heats up.
Smile for the camera at the finish. 
Comments
@Danielle, Thanks for the encouragement. Looking forward to seeing you and your family.
Awesome race plan Bob, some great strategy and many cool reminders I will put to use on the development of mine at IMwis.
If you don't mind, what data points are you going to have up to look at on your bike primary screen?
Joe, with my Garmin 500 Edge, I actually have 5 different screens available. I will give you all, but the first is the one I look at the vast majority of the time. They are:
1 -- Power 3 sec avg, Current lap (time), NP lap (I could put up to 8 different sections per screen, but then the #'s would be too small for me to read!)
2 -- Power 3 sec avg, Time (total), Distance
3 -- Speed, Avg speed, NP last lap
4 -- Lap speed, Lap distance, Current Lap (time)
5 -- Power 3 sec avg, Cadence, Grade %, Heart rate (this is the exception to having only 3 sections, but I use this on steep hills to climb long or steep hills. I will probably be sitting up when I use this screen, so its easier too read.)
You'll notice I have Power 3 sec avg on 3 different screens. I consider this the most important constant feedback for training and racing. So, when I'm in a screen I might be looking at for an extended period of time, I want to see my present Watts too.
I actually use #'s 3 & 4 sometimes when I carry the Garmin to run. Sometimes my Timex GPS doesn't pick up satellites and when I really want to know my pace and distance, the Garmin 500 gives me these. I'm not planning to use this in a race since there are usually mile markers in races and I can still see my splits. But I do have to convert mph to mins/mile in my head.
I'm going to send you a separate email thru EN about your seat bolt breaking yesterday.
Bob, this looks well thought out. I do have a couple of thoughts to consider:
Al, thanks so much for reviewing my race plan. I value your opinion greatly.
Swim: Good strategy. I'm not God's gift to OWS, but for men 50 and over I should get closer to the front to begin.
Bike: I think you are dead-on and I feel a bit of a relief with a plan delaying the increases of my watts. And if I don't get to .7 that last 1.5 hrs, I won't force it. It will mean I shouldn't have.
Run: I must admit, the Jack Daniels calculation puts my Z1 at 9:59/mile, which would bump me up to closer to 10:30 than the 10:15 I planned for the 1st 6-8 miles. In my longer runs since my disastrous "run" at Raleigh 70.3, I developed a way to quickly relieve the referred pain in my lateral thigh from my lumbar stenosis which only takes about 10". At the same time, as I mentioned I have found the faster my pace, the less pain I have. Of course, I have a long way to go, but going too fast early can be problematic in itself. If the pain early is too great, I can just add in those 10" stops. I'll save my aggression for mile 18.
Thanks again and good luck in Kona and Arizona. Bob