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Yvette MetzYvette Metz
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November 1 2014

IMFL Goal 15:06:57

Swim: 1:38, T1  0:00:12:00,
Bike: 6:30:38, 17.9 average, T2  :6:05,
Run 5:30,  

Weather: 40 degrees and ended at 60 degrees.

 2 A.M. have liquid
nutrition to drink Muscle Milk 4 bottles then back to sleep.

4:00 A.M. Wake

  1. Shower, dress, vitamins.

  2. Breakfast: omelet with vegies  

  3. Prepare EFS bottles x 3, Gather Special needs
    bags, pack for T1 morning fill

 4:30 A.M. -4:45
Transition

  1. Body markings

  2. Fill tires

  3. Place bento box

  4. Tape 8 gels to bike

  5. Check edge 910 for power and readings

  6. Check stages crank arm, uncover.

  7. Check power to Di2 shifters

5:00 5:15A.M Special Needs bags take down (husband)

5:15 Back in Room, pick up swim items.


  1. Put on Wet suit- over– tri top and shorts

  2. Goggles

  3. Defogger

  4. Hair tie

  5. Sea bands

  6. Swim cap

  7. 10 MAP pills

5:30 A.M Walk to swim start

  1. Take photos with       


 

5:45 A.M. 1-power gel (calories 110,200 sodium), and two
salt tabs 425 sodium).


6:15 -6:30 A.M. Warm up in water


1 Goal: Swim only fast as your ability to
maintain form. Count your strokes stay in my
box, site every 6 strokes,        look at
last buoy. Be mindful of the current direction to site correctly.

7:00 A.M. Swim Start


7:45 A. M. finish first loop, water at aid station, walk the
beach to start 2nd loop.(no running per coach)

8:30 A.M. Take wet suit off in water.


  1. Quick walk under showers to rinse off face.


8:32 A.M. Enter T1

  1. Call out number 1640, grab bag.

  2. Point to volunteer for help.

  3. Dump bag out on floor

  4. Put socks on

  5. Shoes

  6. Heart rate strap

  7. Jersey- Salt tabs will be in pocket.

  8. Helmet

  9. Have sun sleeves rolled like donuts put on arms

  10. Sunglass

  11. Jacket

  12. Eat bag of chews


 

8:42 A.M. Get bike, walk to mount line

8:45 A.M. Start bike

  1. First 10 miles, or 45 minutes go easy. 65-69% of FTP

  2. 60 minutes @ 67%

  3. Next 4 hours @ 75%

  4. Last 45 minutes @ 70%  eat extra

Bike nutrition: 254 calories per hour, sodium 650

  1. EFS. Power 1.5 scoops

  2. Power gel w/caffeine

Special needs bag: trail mix

Bike  Goal:  6:30

Dismount bike 3:15 P.M.

T2  8
minutes

  1. Call out number 1640, grab bag.

  2. Point to volunteer for help.

  3. Dump bag out on floor

  4. Race belt on

  5. Run shoes

  6. Bag with items in it, grab and go place items in pocket as running and
    visor.

  7. Eat bag of chews

  8. Bottle of EFS

Run
out at 3:23

Run
Goal: 12:30 pace, walk 20’ @16 minute miles at aid stations

Finish:
5:30 hours

Pace
mile 1 o 8 = 12:56

Mile
9 to 20 = 12:26

Mile
21 to 26.2 = 12:26

Nutrition:
bottle of efs, gel at mile 4,8,12,16,20,24

Any suggestions for changes?


Thank you,

Yvette.

 

 

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