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Mike B's 2014 IMWI Race Plan

jello4jello4
in Racing Forum 🏎

This is my first full, yes I am nervous!  My main goal is to finish. I did the Beginner IM plan pretty much verbatim, I am basically injury free!  This is a repost from the IMWI Group, thought I might get a little better visibility here from those not looking at the IMWI Group. Please, any and all suggestions are welcome.                                   

 Wed – 9/3

  • Day off work, pack, prep, and assemble items to go to Madison. Double check my lists and take care of any last minute things.

 Thur – 9/4

  • Morning, drive to Madison, plan to arrive around 10:30am.
  • Go to Hotel and see if I can check-in early, if so stash my bike and gear in the room; If not, ask if they can store my bike until check-in.
  • Head to IM Village and get registered and attend 2pm Athlete briefing.
  • Recon bike course via car
  • Back to hotel to settle in, check stuff is okay – nothing forgotten
  • 6pm – EN Team Dinner at Founders Room of Monona Terrace
  • Back to hotel to sleep

 Fri – 9/5

  • Light breakfast
  • 7:00am – Swim with EN Krewe???  (Easy effort, just to get comfortable)
  • Finish Breakfast – I will probably want an Omlette!
  • 10:00am – Four Keys Talk at Overture Center for the Arts
  • Lunch
  • Back to hotel for nap
  • Pack Transition Bags
  • 5:30pm IM Dinner at Monona Terrace, Maybe Pool and A Single Beer?
  • Back to hotel to sleep.

 Bike Bag

    • Green Towel
    • Bike Shoes & Socks
    • Riding Gloves
    • Helmet and Visor, and Skull Cap
    • Tube of Chamois Butt’r
    • 2 Ziplock bags of Infinit: Go Far for bib short pocket
    • 2 Shot Bottles of Napalm (Powdered) + Water to make
    • Desoto Gray Bibs & EN Cycle Jersey
    • MyAthleteTracker

Bike Special Needs

    • Extra Tube and CO2
    • Chamois Butt’r
    • Powdered concentrate bottle of Infinit (3’s)
    • 2 Gu
    • Saltsticks.

 

Run Bag

    • Race Number & Belt
    • Run belt
      • Mini 1st aid kit (Needle, Duck Tape, Alcohol Pad, Band-aid)
      • Salted Carmel Gu x 2
      • Wintergreen Lifesavers
      • Bottle w/OSMO Powder
      • Salt Sticks
    • White Hat
    • Blister Band-aid x 2 (chafe protection)
    • Compression Shorts & EN Tri Top
    • Shoes & Toe Socks

 

Run Special Needs

    • Blister bandaids
    • Compression Calf Sleeves
    • Spare Toe Socks
    • 2 Gu
    • small container of Vaseline
    • Long sleeve Shirt or arm warmers

Sat – 9/6

  • Try to sleep in, no alarm clock morning
  • Big breakfast
  • 10:15 am - Check in Bike and Bags, short transition recon.
  • Meet Jill Sommers
  • Good sized early Lunch
  • Back to hotel for a nap and movie
  • Get bottles and stuff ready for Sunday morning
  • Light dinner and early bed time.

 

Sun – 9/7

  • 2am rise, 2 – Mango Naked Juice 700 Cal, apple sauce, back to bed
  • 4am. Coffee, banana, Shower. Put on Timing Chip!
  • 4:30am drive to Athlete Check-in
  • 5:00am Head to Transition get body-marking done, put bottles on bike, pump tires, check over bike, turn on Garmin.
  • 6:00am head toward swim start. Have a gel about 15-30 mins out still sipping sports drink.
  • 6:20am Eyeglasses to Swim special needs, give Christy morning clothes bag
  • 6:30 – 6:40am get in water find spot

 

Swim

  • Have goggles and cap!! 
  • Eyeglasses to swim special needs area
  • Follow line into the water, and try to get a little space, middle near Boat Ramp back near the 1:40 swimmers
  • Relax, tread water / float, get used to water
  • Do not get caught up in adrenaline, but establish my pace and rhythm.
  • When Cannon goes off, pause 30 seconds, if I can, then start swimming
  • STAY IN MY BOX, comfortable smooth strokes

T1

  • Stay smooth, no reason to rush, but no dillydallying either.

    Slow is smooth, smooth is fast
  • Get bag, dry off, change into all bike gear, lube up liberally, Put Tracker & Helmet on, Carry Shoes to bike
  • Get bike walk past mount line, stay to right, Put shoes on, mount and go

Bike

  • I plan to use mostly my own nutrition, except water to mix my Infinit
  • Nutrition Plan
    • Plan to drink 1 – 24 oz bottle per hour, unless hot
    • 1 salt tabs on odd hours, 2 salt tabs on even hours
    • 2 shots of Napalm per hour
    • Rice Cake bites as needed, goal to finish 1.5 – 2 on bike
    • Fall back plan if Infinit is lost, use on course Perform
  • First hour of bike is JRA
  • Then settling into .68 IF = 160w, keeping HR in 120's, keep cadence up in the 90’s, no power spikes on climbs, and staying conservative remembering not to burn any matches.

T2

  • Get bag
  • Dry and band-aid chafe prone nipples (Don’t want to be BNG!)
  • Change into tri kit,
  • Body Glide toes put on socks/shoes
  • Racebelt and go.
  • Stay smooth.

 

Run

  • Using my pacing guidelines 10:30/min for first 6 miles - starting very conservatively, also watching HR.
  • Look around take in the atmosphere, Breath, but stay in your zone!
  • If I feel ok, I'll use gels early
  • Drink OSMO as needed in-between aid stations
  • Drink 4 ozs Perform every aid station. Walk as needed for HR control.
    • If it's hot, have some water and salt sticks
  • Mile 6, okay to run 10:00/min
  • 9/1 pacing if you have to : 3/1 pacing for times of trouble (the suck is here)
  • Mile 18, watch out for the suck – okay to start drinking Coke if needed
  • Mile 23 permission to race -> Keep running, dig deep, and finish!

Comments

  • Bruce ThompsonBruce Thompson

    Mike...looks like a good plan overall.  A couple of thoughts:

    1. I use Infinit too in all my IM and HIM races, but I never carry bags of the powder.  Instead, I mix a 3x concentrated bottle and rack it on my bike to start the ride and this lasts me until BSN.  I put another 3x concentrated bottle in bike special needs bag, and just grab it.  Takes like 10 seconds.  This means I don't have to carry bags or spend time mixing  the Infinit during the race.  Now to do this I practice using 3x concentrated Infinit during training so my gut is use to it. 

    2. Not sure you need to carry your own med kit.  They usually have stuff on course somewhere.  But hey, everybody gets blisters running a marathon so unless you have a big problem of getting them frequently (if so, get your shoes size checked), you might just want to ignore the blisters and keep running.

    3. Be really careful to not spike your watts on the hills.  I'm assuming that you haven't ridden the IMWI course since you mention going for recon drive.  If this is your first time seeing the course, there will be dozens of short steep hills and you MUST NOT SPIKE YOUR WATTS on them or you will pay for it on the run.  You will also be constantly shifting gears (hundreds of times) so make sure your bike is tuned up and shifting smooth as butter.  There is one stretch on Witte Rd where you will go thru every gear you have TWICE in about 2 miles.  You will see many people trying to power up hill after hill, but let them go and keep your power in check.  You will pass many of them on the run when they are walking and your are still running.

    Hope this helps.  Good luck & you will finish if you follow the EN race guidelines.    I'll be there to cheer you on.

  • Robin RodriguezRobin Rodriguez
    Mike, the only thing that jumped out to me was

    Dry and band-aid chafe prone nipples (Don’t want to be BNG!)

    Why not put the band-aids on in the AM and never worry about them again. I use 3M transpore (a surgical tape, but same purpose) on my nipples but will put it on the morning of and never think about it again. Are you worried about the band-aids staying on the entire day?

    Best of luck out there!
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