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Victor Heredia IMLT - Race Plan (First... everything!)

vherediavheredia
in Racing Forum 🏎



IMLT is my first IM. This is my first Race Plan. Thank you to our coaches and to this wonderful community for their guidance, inspiration and feedback. I am new to EN (since May) and I did 6 weeks ago my first Tri. All feedback and comments are HIGHLY appreciated. I feel so ready for this event. although I started formally training 10 weeks ago. I think the training program and the IMLT Camp have been amazing. 

The forecast for the weather in Tahoe is excellent. So... this is the plan for an awesome race day!


Race Week:

Minimize time on your feet...compression...hydration... and lots of sleep.

Friday Morning

  • Attend 4 Keys talk



Friday Night:

T1 Bag:


  • Bike Shoes on Bottom
  • Hand towel
  • Ziploc Mega Bag (between shoes): with
    • Gloves
    • Energy Blocs
    • Extra contacts just in case.
    • Glasses
    • USPS Enveloped to be used as vest
  • Helmet

T2 Bag:

 


  • Fuel belt
    • 2 small bottles with 1 energy drink
  • 4 Gels, caffeinated in side pocket.
  • Salt/pill canister
  • Race number belt + number.
  • Hat

Special Needs Bike


  • 2 Extra tubes
  • 2 x CO2
  • Extra salt pills + tylenol in cannister

Special Needs Run


  • Extra Gatorlytes
  • 2 x caffeinated gels
  • Headlamp
  • Extra salt pills + Tylenol in cannister
  • Cream



Saturday

  • Big Breakfast by 8am - Get Your Carb On
  • Sip Electrolytes all Day
  • Smart Lunch + Snacks
  • Drop off after Lunch:
    • Walk route from water to bags to bike to exit. Think about places to run fast, run slower, shortcuts.
    • Look for 2x landmarks and markers for bike rack position. Note row/column of t bags.
    • Get out of there fast
  • Back Home to Chill
  • Light Dinner by 6pm -- pasta + salad
  • In Bed by 9pm -- Final review of Race Plan.



Saturday Night

  1. Tattoos
  2. Race Numbers
  3. Bandaids
  4. Chip on ankle
  5. Breath-Right on the nose



WakeUp

  1. Eat Breakfast:
    1. 4.5 cups applesauce, 1 scoop protein powder, banana, bottle sportsdrink
    2. Coffee
  2. Get Dressed:
    1. ENTriSuit
    2. Chamois Cream
    3. HRM (Snug)
    4. Sunscreen
  3. Say goodbye and head to transition.





Transition Flight Check

  1. Nutrition bottles on the bike
  2. 7 gels in bento box
    1. Electical tape if required.
  3. Tire pressure check.
  4. Chain / Gearing Check
  5. Left pedal at 9 o`clock
  6. Sunglasses on top
  7. CycleOps



Final Suit Up

  • Armwarmers on (just below triceps)
  • Last chance chamois cream
  • Body glide on bits,etc.
  • Take out swim ziplock with: cap, goggles, spit anti-fog.
  • Clothes into dry clothes bag.
  • Hand off bag / drop it off.
  • (Phone into dry clothes bag in ziplock)

PreSwim

  • Wetsuit on
  • Goggles under cap!
  • Garmin on wrist, turn it on.
  • Water and Gel about 30 minutes out
  • Easy warm up if possible with a few short efforts.





Race Pillars

  • No Racing Until Mile 18.
  • Steady Effort Wins the Day.
  • Race in my box
  • No Highs, No Lows.
  • Best Races After Slowest Starts -- You Are a Diesel Engine.
  • Only go as fast as form allows. If form fails, slow down.

The Swim -- Just Keep Swimming!

  • Start easy and smooth -water is cold so start easy the first 500 mts
  • Focus on: (1) rhythm and high elbows, (2) front-half / pulling with elbows, (3) finger tips down/climb the ladder
  • Stick with a group -- no wandering off on your own -- especially lap two.
  • Never stop moving!





T1

  • Helmet On and bucked before anything else
  • Glasses on
  • Socks on-Shoes On
  • Hand wetsuit & T1 bag to nearest volunteer.
  • Carry Ziploc Mega Bag as you head to bike:
    • Salt/Pill canister for left hip pocket
    • Energy blocs for right and left hip pocket.
  • Find Bike, Jog to Mount Line.
  • Be easy with the mount

Transition pillars:

  • Eliminate friction points
  • Smooth, efficient - “Slow is smooth, smooth is fast”
  • Goal < 8 min.





Bike


Bike Pillars

  • "Flatten the hills"
  • "Race in my box"
  • “Set up a good run”



Bike // Pacing -- Steady + Aero Wins the Day

  • First 10k to Settle In, confirm everything is good and working.
  • Target 170w all day. , Climbs up to 180-200w as needed.
  • HR in 120s, building to mid 130s by end.
  • Smooth cadence, don’t be greedy on flats with gearing.
  • Super aero all day; Visuals: "I get small and punch through the wind" ... "Momentum is Speed"



Bike // Early

  1. Start CycleOps
  2. Note early HR and work to get it down.
  3. Smart first miles just after Dollar Hill
  4. Start fueling with 2 blocs
  5. Fluid targets = 2 bottles per hour of Perform.
  6. 1 salt stick pill an hour.
  7. Pee by Mile 30.



Bike // Mid

  • Ride super aero / turtle style when able.
  • Ride tall / good gear / front of saddle when climbing -- loose fingers!
  • Get rid of "vest" when warmer at an aid station
  • Consider stop to stretch as needed (at Nothstar).
  • Pee at least once more.
  • Tylenol at hour 3.5.



Bike // End:

  • Make sure you stay cool by dumping water the last 15 miles of the ride.
  • Stretch as needed.
  • Mile 110: unstrap shoes, drop watts, easy light spinning, get mind into t2 game





T2

  1. Sunglasses on bike.
  2. Take off Helmet on the move.
  3. Find bag, head to tent.
  4. Bag down & Open.
  5. Shoes (on top)
  6. Start walking out with Mega Ziploc Bag.
  7. Race belt with number on.
  8. Fuelbelt on; water in bottle #1.
  9. Hat/Visor on your head.
  10. Cooling towel around neck, get it wet.
  11. Start eating banana on the move.



Run


Run // Lap One -- Diesel Engine Strong

  • Keep HR as low as possible for first 2.5 miles.
  • HR target is 131-140 on Lap One.
  • Great form -- Run with your core. Push the ground. Use your glutes. "Running is controlled falling"
  • Breathing 2 ins- 2 outs
  • Speed is Not Slowing Down - Easy miles in control, final miles with mind.
  • Mantra: Pace- Form, Pace-Form, Pace-Form...



Run // Lap Two -- Empty the Tank

  • HR target is 140-145 on Lap Two.
  • Mile 18 move from "reserved, internal focus" to "gutsy, external focus." Pass people and steal their energy. Try to get pace to STRONG. Keep turnover, keep form, don't walk anywhere.



Run Nutrition:

  • Feel good? Eat! Target is 2 gels in first half
  • 4oz Energy Drink



Aid Station Process:

  • Stop at at every other station unless needing to recover.
  • Go to the end of the Aid Statin... do everything in 30 secs, walk and consciously recover
  • Sponge for face; squeeze over head if warm
  • Stop at energy drink person for drink/walk.
    • If eating gel / salt do it now.
    • Hydrate and refill small bottles
  • Back to running after 30 secs recovery walk.



Run Troubleshoot:

  • Take the HR out conservative the first 2 miles of the run!
  • If you get tingling fingers on the run or cramping, replace a gel with a banana and pop a salt stick.




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