Wendy Watson IM WI race plan
Thursday: Chill, check-in, team dinner, return home
Friday: ?swim, 4 Keys Talk, race briefing, return home, chill, organize race bags ( add colored tape to outside), recheck weather
T1: helmet, sunglasses, sun sleeves, gloves, bike shoes/socks, spare contacts, Band-Aids , small towel
T2: shoes/socks, Garmin in shoe, Band-Aids, bag with race#/belt, hat, sunglasses, bandana, 9 blocs, 3 Saltstick
SNbike: tube x 2, CO2 x 2, chamois cream, Powerbar, 4 Saltstick tabs, spare contacts, Band-Aids, 12 blocs
SNrun: Socks, Band-Aids, 4 Saltstick, 9 blocs, 4 gels
Saturday: Sleep in, big breakfast, hydrate, carb snack
Drive to Madison, lunch, drop off bike and transition bags, make mental map of bike location and visualize flow
through transitions, chill, feet up, carb dinner, bed early
Sunday: 4am 21oz Perpetuem, bagel, 2 cups applesauce
Chamois cream/sunscreen/body glide (non body mark areas)……get dressed in tri top and shorts, chip
secured with safety pin
To Terrace with wetsuit/capx2/goggles/bike pump/SN bags/bottle of Perform to sip/body mark/add sun
screen and body glide
Bike check: tire pressure, gearing, Garmin in “stay on” mode, power meter calibrated, 2 bottles Perform
(one torpedo), 18 blocs/9 Saltstick in bento box
Team pix, put on wetsuit, gel/water, warmup, breathe/relax/smile, position half way back near ski jump
SWIM: (~1:24) stay in box, focus on exhalation and counting strokes until chaos diminishes, maintain form, draft if possible being careful not to be pulled off course by following someone, visualize T2 when rounding last buoy, wet suit off via strippers, up the helix
T1: get bag, helmet on, sun sleeves on, gloves on, sunglasses on, hand wet suit and bag to volunteer, jog to bike holding shoes with socks inside, jog to near bike mount, put on socks and shoes, mount bike, start Garmin
BIKE: first 16-18 miles settle in, hilly loops target 115 watts average with max of 150 on hills, stay aero except on steep uphill sections, keep cadence ~85-90, shift to smooth out effort, “no coasting”, Perform 20 oz every 40 minutes/10 miles for 30 oz/hr, 2 blocs/ hr, (320 cal/ hr, 30 oz fluid/ hr, 780 mg Na/hr), assess and reassess hydration, save something for the second loop and stick, stand/stretch when getting near helix, dismount, hand off bike
T2: remove shoes, loosen helmet on way into T2, grab bag, put on Garmin/socks/shoes, exit T2 with bag containing hat/belt/#/sunglasses/ 9 blocs/5 Saltstick, remember “one thing”
RUN: fire up Garmin, first 6 miles at 12 min/mile, then 11:30min/mile, 30 sec walk/aid station, focus on form compact core and arms/head high/no slouching!/use gravity/smile, Perform ~ 4 oz/ mile except for every 5th mile water~ 4 oz with 2 blocs + 1 Saltsick (200 cal/hr, 20 oz fluid/hr, 625 mg Na/hr ) as long as tolerated then Coke, pull out “one thing” when needed, get ‘er done
First IM, first written race plan, hope to finish after putting together a long but smart day
Thanks for reading!
Wendy
Comments
All looks good. Recommend you put socks on in T1 rather than carrying out. That's a lot to do, IMO, with your bike leaned up against a wall somewhere, etc.