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Ciannella IMWI Race Week and Day Plan

Chris CiannellaChris Ciannella
in Racing Forum 🏎

My IMWI race week plan.  Any and all comments are welcome




Sunday


  • Long swim and short run.  In the books already!

  • Stretch

Monday

  • Nothing, even though plan calls for swim

  • Stretch

Tuesday

  • Bike per plan.  No run - will not have time

  • Stretch

Wednesday

  • Run per plan

  • Start to carbo load

  • Stretch

Thursday

  • 1,500 yard swim, 45 minute bike and 30 minute run - all
    easy easy pace.  Last workout until race

  • Admin day - pack, review course info, and take care of
    personal stuff

  • Take Coach Rich’s bike course details and make notes

  • Stretch

Friday

  • Up
    early have a hearty breakfast – pancakes and eggs

  • Head
    to chiropractor and get legs massaged and back adjusted

  • Head
    to bike shop and get brake adjusted

  • Make
    my way up to Madison

  • Check
    in and get all my Ironman goodies!

  • Check-in
    at hotel and drop my stuff off

  • Ride
    bike course, in car of course, and compare my notes (based on Coach Rich) with
    course paying attention to the details

  • Dinner
    TBD

  • Stretch

  • Chill
    out and read up on course and admin stuff – what bags when and where

    Saturday

  • Have
    big breakfast, emphasize carbs

  • Stretch

  • Sip
    Gatorade all day – nothing crazy

  • Pack
    bags

    • T1
      – DZ nuts lotion, extra set of contacts, 3 gels, one bottle of H2O, sunglasses,
      aero lid, bike shoes, running socks (I don’t pea on bike), sunscreen

    • T2
      – very small thing of Vaseline, race thing to put bib on, Garmin 910 watchband,
      race shoes, compression socks, visor, sunscreen

  • Drop
    off bike and T1/T2 bags

  • Normal
    lunch – carbs and protein

  • Ride
    bike course again, if necessary, or chill out with kids at hotel pool

  • Light
    dinner  

  • Chill
    out and go to bed

     

    Race Morning

  • Wake
    at 4am and shot gun naked smoothie, drink coffee, eat bagel and gather my crap
    and head out

  • Get
    to transition, drop-off my special needs bags, fill bike tires, put 3 bottles
    of Infinit on bike – is it easy to find a pump?

    • Bike
      special needs  3 bottles of Infinit, 1
      inner tube and extra CO2 cartridge

    • Run
      special needs – arm warmers.  What else
      do I need?

  • Eat
    Powebar around 6am

  • Drink
    Gatorade all morning, but don’t go crazy. Eat gel at 6:30, then jump in water
    or wait by water – I’ll figure it out

Swim – expected time 1 hour

  • Line
    up at ski jump on the side of the buoys. 
    Find right position, but not afraid to line up in front

  • Keep
    cool and don’t over do it – always think marathon!

    T1

  • Fast
    walk helix – think marathon

  • Take
    time

  • Eat
    gel and drink some H2O

    Bike – expected time 6 hours and 15
    minutes.  FTP is 220

  • Nutrition
    is about 280 calories an hour via Infinit – 1 bottle an hour.  Very well tested, this works for me.  if needed drink that crap they call Perform
    on course.  Take in gel if needed.  I’m guilty of not drinking enough for the
    first hour and usually make up by taking a gel

  • Have
    extra tube and 2 CO2 bottles on bike

  • Keep
    cadence high 85-90

  • Best
    effort on hills the EN way, meaning try to keep watts as low as possible.  I run a 53/39 crank and an 11-28 cassette. 

  • Always
    think marathon!

  • Chill
    out for first 16 miles.  Keep watts
    around 145

  • 1st
    loop – discipline and keep watts around 150

  • 2nd
    loop – stop at special needs and drop off empty bottles and pick up full
    bottles

  • 2nd
    loop – depending upon how I feel kick watts up to 155

  • 16
    miles home – don’t hammer it.  Keep cadence
    high

T2 


  • Take
    time, put compression socks on, visor on, shoes and race bib on and head
    out.   Sunglasses will be a TBD.  Don’t forget that Garmin 910

Run – expected time 5 hours and 30 minutes

  • Lots
    of problems with my run this year – calf issues and bike crash

  • Longest
    run in training was 13 miles, but did multiple 10-13 mile runs– yikes!  Z1 pace is around 10:30.  Just hoping mile 18 doesn’t come at mile 13

  • Throw
    ice in shirt or pants if needed to cool down

  • First
    6 miles – run like a turtle at a 12 or slightly slower minute pace

  • Walk
    ever aid station from start to finish – drink perform and coke alternating
    every other mile.  Take gel in every hour

  • Miles
    7-18 – survive and try to keep pace slow at 12 minutes

  • Mile
    19-24 – dig deep and don’t stop!  Go to
    my happy place

  • Mile
    25-26 – take it all in and let the adrenaline take me home
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