Gabe Peterson's IMAZ Race Plan
Race Plan: Ironman Arizona (Original Version, Updated Version Below)
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Target Time: Approximately 12:00 – Goal is to finish with health intact |
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Target Swim: 1:25 |
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Target T1: 10:00 |
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Target Bike: 6:00 |
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Target T2: 5:00 |
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Target Run: 4:25 |
Pre-Race
Thursday
- Load gear and bike into the MDX
- 10AM – Drive from Monrovia to Tempe
- 4PM – Check-in to Hyatt Place Mesa
- 6PM – Attend EN team dinner with wife and kids at Buca Di Beppo (hopefully, I am not the only one who brings kids
Friday
- 8AM – Attend EN team swim at Power Bar blow up, swim start (the IMAZ athlete’s guide says the swim is open Saturday morning, not sure if this info is correct)
- 10:30AM – Attend EN 4 Keys talk
- Check-in but don’t linger to see all the dudes in compression socks with t-shirts from Ironman Badass MoFo
- Spend the rest of the day with my family
- Drink sports drink throughout the day to carb load
- Prepare gear and special needs bags (see below)
- Romantic dinner with the wife while the kids are with the babysitter (earning SAUs!), continue carb loading
Saturday
- 10AM – Check in bike and gear before the place gets overrun
- Relax the rest of the day and do something easy with the family
- Drink sports drink throughout the day to carb load
- Eat dinner at hotel to stay chillaxed, continue carb loading
Bike Special Needs Bag
- Old tire in case one of my tires is dodgy
- Extra tube and tire levers in case I go through the two tubes on my bike
- Old lightweight cycling jacket in case the weather takes a turn for the worse
- Sunscreen in case I start feeling scorched
Run Special Needs Bag
- Extra pair of sock
- Blister kit
- Old long sleeve pullover in case the weather takes a turn for the worse
- Cheap headlamp for after sunset
- Sunscreen in case I start feeling scorched
Race Morning
- Wake up at 4:00AM
- Eat cereal + coffee up
- Apply two layers of sunscreen
- Depart by 4:30AM
- Drink Gatorade on ride
- Arrive at 5:00AM
- Setup gear in transition and load bike with nutrition
- Connect HRM and put on wetsuit and swim gear
- Pre-workout supplement 15 minutes before start
- Get in the water early for short warmup
Swim
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Target time: 1:25 |
Target pace: 2:00min/100yds |
- Follow Al’s advice!
- Find a spot with the least swimmers and line up about 10 yds back
- Follow the bouy line, breathing to the left so I can see it
- Look for bubbles since I won’t be able to see feet.
- Let volunteers help me climb the ladder for the exit
- Run down until finding a free wetsuit stripper
T1
Target time: 10min
- Start bike computer (spin crank first to wakeup PM)
- Put on:
- Shoes
- Helmet
- Sunglasses
- Arm warmers, if cold. If not, stick in back pocket in case needed later.
- Apply sunscreen, especially to neck and arms.
- Start Garmin VIRB to capture one lap for future use on the trainer (and because it’s cool).
- Exit T2
Bike
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Target time: 6:00 |
Target Speed: 19MPH |
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Target NP: 152W |
Target IF: 0.7 |
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Target TSS: 280 |
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Target: Stay aero at least 90% of the ride. Don’t sit up on the last lap. Err on being conservative to crush the run.
Pace
- First 60” – Power at 65% = 143W (remember low 140s). I can see the IF and TSS on my computer.
- Rest of race – Steady at 70% = 152W (remember mid-150s), do not go over 180W.
Nutrition Plan
Target: Consumer about 420 calories per hour and about 500mg of sodium (I can’t handle the 1000mg EN recommendation – it gives me a rotten stomach)
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Nutrition |
Frequency |
Calories / hour |
Total calories |
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20 oz of Perform from Torhans 30 on aerobars |
15 min |
175 |
1050 |
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Swig of Sustained Energy from aero bottle on downtube |
30 min |
100 |
600 |
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Eat Gu Chomps and cutup Clif Bar from bento box |
30 min |
75 |
450 |
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Shot of Gu gel with caffeine to stay alert |
60 min |
100 |
600 |
T2
Target time: 5min
- Rack bike
- Remove helmet + sunglasses + bike shoes
- If no chafing, put on:
- race belt
- socks + shoes
- visor with sunglasses
- If chafing, go to changing tent and put on running shorts and shirt plus the above.
- Apply sunscreen as needed
- Start Fenix 2 watch for run as exiting T2
Run
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Target time: 4:25 |
Target pace: 9:40min/mi |
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Target TSS: 250 |
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Target: The run is my relative strength. Go conservative until mile 20 and keep HR in Z1. While everyone else slows down, keep going strong.
Pace
- 0-6 miles – easy LRP + 30” (10:10min/mi)
- 6-20 miles – easy LRP (9:40min/mi)
- 20-26.2 – survive, don’t slow down! Break out my one thing – dig deep to see my wonderful wife and girls at the finish. They sacrificed so you could disappear every weekend to train in October – don’t let them down! And don’t forget – this is fun!
- Finish – slow down and enjoy it! Look gooood for the picture!
Nutrition Plan
Target: Consumer about 270 calories per hour.
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Nutrition |
Frequency |
Calories / hour |
Total calories |
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3-4 oz of Perform from aid station, walk 20 paces |
Every mile |
170 |
765 |
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Shot of Gu gel with caffeine to stay alert |
Every 6 miles |
100 |
500 |
Finish
- Find my family
- Drink recovery drink to restart stomach
- You just crushed yourself, man – go enjoy some much deserved rest
Comments
Here is the updated version of my race plan based on feedback from Peter, Coach P, and Al. I'd love more feedback.
Race Plan: Ironman Arizona
Target Time: Approximately 12:00 – Goal is to finish with health intact, not attached to time targets
Target Swim: 1:25
Target T1: 10:00
Target Bike: 6:00
Target T2: 5:00
Target Run: 4:25
Pre-Race
Thursday
Friday
Saturday
Bike Bag
Bike Special Needs Bag
Run Bag
Run Special Needs Bag
Morning Bag
Race Morning
Swim
Target time: 1:25
Target pace: 2:00min/100yds
T1
Target time: 10min
Special thanks to Coack Patrick for giving me a template to follow!
Bike
Target time: 6:00
Target Speed: 19MPH
Target NP: 152W
Target IF: 0.7
Target TSS: 280
Targets:
Pace
Nutrition Plan
Target: Consumer about 420 calories per hour and about 500mg of sodium (I can’t handle the 1000mg EN recommendation – it gives me a rotten stomach)
Nutrition
Frequency
Calories / hour
Total calories
20 oz of Perform from Torhans 30 on aerobars
15 min
175
1050
Swig of Sustained Energy from aero bottle on downtube
30 min
100
600
Eat Gu Chomps and cutup Clif Bar from bento box
30 min
75
450
Shot of Gu gel with caffeine to stay alert
60 min
100
600
T2
Target time: 5min
Special thanks to Al for giving me a template to follow! I like the idea of the go bag and plan to use it. I have a hard time running slow after a long ride, and it will force me to slow down.
Run
Target time: 4:25
Target pace: 9:40min/mi
Target TSS: 250
Targets:
Pace
Nutrition Plan
Target: Consumer about 270 calories per hour.
Nutrition
Frequency
Calories / hour
Total calories
3-4 oz of Perform from aid station, walk 20 paces
Every mile
170
765
Shot of Gu gel with caffeine to stay alert
Every 6 miles
100
500
Take water as need. Dump ice water on head if hot.
As need.
0
0
Finish
My only thoughts are that you may want to rethink the VIRB, because technically that is against the rules and you could get in trouble for that. You might want to also put on sunscreen the night before as well. If you wear a tri-top be sure to get it on lats behind your arms and your lower back. I still have discoloration in those areas from my horrific sunburns from 4 months ago.
Also, you might need more hydration on the run than just the perform. I did water and perform at each aid station. If it is hot on the run be sure to pour water over your head and stuff sponges / ice in your clothes and hat. You might want to also be a little more specific about the carb loading. Best to do majority of it early in the day.
Have fun out there!
I didn't know cameras were against the rules -- thanks for the heads up. I looked in the athletes guide, and sure enough you're right: "Cameras, phone cameras, and video
cameras are prohibited unless permission is given by WTC." I would hate to have all my training nullified by a DQ. Funny, I've had it on the bike for my last 3 races, although none of them were WTC events. I'll take it off my bike. Bummer.
I have a sleeved trisuit. I got the triathlon tramp stamp sunburn on my first HIM that didn't go away for a year and swore never again! I like the sun protection the sleeves offer, and it's more aero.
Agreed on the water. At hot races, I usually grab two drinks -- one to drink and one to pour on my head. St George was 90+ F on the run, and I had to fill my jersey with ice at each aid station. Hopefully, IMAZ is cooler.
I usually track my carb intake with MyFitnessPal before the race to make sure I get at least 500g in. I usually have to drink a bunch of Gatorade to get me there.
Thanks again, Peter -- you saved me from potentially getting DQ'd!
Jog from strippers to bag area.
Run to Row "X" by the "Y" landmark.
Run "X feet" and grab bag.
Jog into Changing Area.
Put wetsuit, cap and goggles on chair.
Put bag on top of chair, open bag.
Take arm warmer #1 out of upside down helmet, it's pre-rolled, and slip over arm.
Repeat for Arm warmer #2.
Put sunglasses in mouth.
Put helmet on head and buckle.
Put on Sunglasses.
Grab shoes out of bag and put on chair next to you.
Grab wetsuit + cap + goggles + bag in one hand, shoes in other.
Head to exit, handing the wetsuit + cap + goggles + bag to an unsuspecting volunteer.
Jog to bike area, running to row "X" by "Y landmark".
Stop at entrance to put your bike shoes on.
Jog down aisle to bike.
Unrack bike and move crank to wake PM.
Jog bike to mount line.
Clean mount at the line, pedalling away softly and safely as you confirm PM is up and running.
Lots of steps, but that is actually HOW you will do it (or close, you can edit) and 10x more useful as you review and prepare.
The steps for T1 and T2 are probably the most uncertain thing for me since this will be my first full IM. At the HIMs I've done, I usually just run up to my spot on the rack and have everything laid out in the order I'll put it on. I noticed from watching the Kona live footage that the transition was very different for an IM.
When I arrived in Tempe and could get into transition before the race, I was going to do a dry run through the transitions and write out the steps. I can take your excellent list for T1 as a starting place and modify as needed.
I would love to get feedback on what the typical steps for T2 look like. For example, on the Kona footage I noticed the pros just handed their bikes to a volunteer. Do the age groupers get the same VIP treatment?
Yes. (My wife says it's a great gig for a volunteer.)
I am usually under 3 minutes for T2, including a pit stop in the porta pottie. here's what I do (it takes much longer to write than do on race day!):
Note there are basically three moving parts associated with the T2 Bag: Shoes ON; Helmet (and for me, sunglasses) OFF and INTO BAG; Grab Go Bag and GO.
I have never had an issue with the sun there, despite only putting on sunscreen in the morning before the race, not in T1 or 2. The sun is low enough in the sky, and the day is short enough that mid-summer type Arizona burns don't seem to be an issue for me. But then I'm neither fair nor dark skinned, sort of in the middle for a Northern European.
I am looking forward to meeting you in person. Coach Rich should let you do part of the 4 Keys talk for this course.
I remember listening to a podcast you and Coach Rich did on IMAZ. I'll have to find it and listen to it this weekend.
Gabe,
With the modifications made to your plan below, based on the advice given, I think you have a bullet proof plan.
Night before the race, take out your training plan, look over it, remind yourself that you have done the work, that you belong at this race.
Continue to review your Race day plan and visualize your execution of those things that you control.
During the race, execute and prepare for the LINE. There will come a time, during the back half of the run, when things will become very, very difficult and you may begin to doubt or speculate on this or that, etc.....make up your mind now to NOT entertain those thoughts, maintain self confidence at all times, and you will see it through that tough period.
I look very much forward to watching you nail your first IM and cross that finish line my friend!
See you at IMAZ.
SS
Good advice. I think I'll print out the plan and take it with me when I check in my bike and gear at transition. I'll run through the T1 and T2 steps until I feel like I've got it down.
The last few miles of the open marathons I've done were a death march. I can only imagine how much mental fortitude it will take to keep moving forward those last few miles. I've got my one things ready!
Looking forward to meeting you next week!
Great job Gabe! Stick to your plan and you will definitely be knocking off people left and right in the run. You will be amazed. Congrats you are now officially ready to complete your Ironman. See you in a few!