Jen Dat's IM AZ plan
This will be my 5th IM. My first was AZ 2010 so I am eager to see how I will do 4 years and 4 IM's later. I did IM Canada in 2012, IM CDA in 2013 where I made the podium in my AG, and then IM CDA earlier this year where I had a PW ( personal worst). I am hoping to correct the mistakes I made earlier this year and have my strongest race to date.
STATS: FTP 230, Vdot 44, weight 142
I will be arriving in Arizona with the family in tow on Sat Nov 8. My parents and sister live in the area. I also grew up in the area and still have many local friends. The week will be spent relaxing and enjoying time with family and friends.
Race morning: Wake up at 4:00. Breakfast of steel cut oats with TBS of peanut butter mixed in. 1 banana.
Head to T1 planning to arrive at 5:30ish.
Body mark, put nutrition on bike, check tires, Calibrate garmin, put bike in correct gear, deliver SN bags. Stay warm! ( socks, beanie on head, sweat pants, sweat shirt). Last stop at port potty around 6:00 am Get into wetsuit at 6:20. Make sure it is pulled up in crotch and under arms, Neoprene cap, goggles with anti fog, race cap. Garmin 910XT in multisport mode. Give clothes bag to husband. Head to swim start.
SWIM: Time 1:15 ( RR have been 1:13. PR at IM Canada 1:10)
Get in water at 6:45. Make my way towards front ,to left if possible. Tread water, take the time to look around and reflect on what is about to happen. Start a bit quicker than race pace, settle in and focus on smooth strokes, keep head down, breathe in pocket, high elbow, timing. PATIENCE! Remember it is going to seem like you are out there forever! Suck it up and stay strong and focused. Do not rush the exit, find each step and get my bearing. Goggles go on head, un- zip suit, take arms out, find wetsuit stripper.
Jog to T1, get bag which I will find easily as it will be marked with rainbow duct tape. Quickly towel off feet, socks on, helmet on, sunglasses on, shoes in hand. jog to bike, shoes on, head to bike out.
Bike: 5:30-5:40
I will start with 3 bottles of OSMO on bike. I know this may seem crazy, but I think it is more important that I carry the fluid that I know works for me than to save the weight and try to live off of the course. I had big issues at CDA with dehydration and I do not want to repeat that experience. I will also be able to bypass most of the aid stations. I WILL take extra water later on to supplement the OSMO if it is hot and I need more fluid. I will also carry a couple single serves of OSMO in my bento box in case I need more before I reach special needs. I plan to stop at special needs and replace the 3 original bottles with 3 previously frozen bottles of OSMO. I think I can be in and out of special needs in under a minute.
Planning on 1-1.5 bottles of OSMO/hour. ( each bottle has 100 cal and 540 mg Na)
I will have honey stinger waffles cut into quarters ( 40/cal per quarter)
I will also have honey stinger chews ( 16 cals each).
I will eat a quarter of a waffle every 15 minutes for the first two hours, then alternate a quarter waffle with 3 chews every 15 minutes.
Goal is 275 cal/hour. This is high as I only need about 225/hr. I am giving myself a "buffer" and will adjust a bit as necessary.
If nutrition goes completely south ( even though I have been training this way!) I will take bananas from aid stations as a back-up plan.
Starting at 4 hours I will take one "tums" each hour for the remainder of the race.
Stay Aero! Stay in the box. Garmin will auto lap every 5 miles.
Target is 165-168 watts. Do not exceed 170! Back off in headwind. Use power meter as regulator not whip. If 165 feels too hard in wind, back off. Conversely, Keep watts up in tailwind. Do not coast on the descent. Keep pedaling. Stand and stretch as needed and then right back to aero.
Be PATIENT!
T2
I plan to have two bottles of OSMO in T2. I will take a couple big swigs before heading out and then carry a second bottle with me. I may end up ditching the bottle, but will keep it as long as I can tolerate it. Go-bag will have race belt, gel flask with 4 power gels ( mixed strawberry/banana, and tangerine) visor,small bottle of tums, single serve of OSMO powder and bottle in hand held device .As I write this, I realize I will need to practice the logistics of getting everything out of bag and on my person prior to race day.
Run: 4:08
Start slow. 9:15-9:30 pace! Remember to "keep it easy". Pick up pace to 8:50-9:00 after first 6. I do not plan to stop at first couple aid stations unless the weather is hot. I will than take only water and ice. water over head, ice in sports bra. I will refill water bottle and add OSMO powder on the go around mile 6. This should get me to special needs, If I need to, I will take on extra water until Special needs. I will quickly stop at special needs and pick up previously frozen bottle of OSMO already loaded in a 2nd hand-held device with a single serve osmo in pocket. If I can not tolerate carrying bottle any longer, I will take a few big swigs and leave it. I will also pick up 2nd gel flask. If I have to toss bottle, I will go to bananas and water. Perform only in an emergency.
I plan to take the equivalent of 1 gel ( 2 big swigs from flask) every 4 miles. I will BE ABSOLUTELY SURE to take in water or OSMO with these gels! I will also take one tums each hour. After Special needs I will start with Coke as necessary.
I am keeping Al's words in my head "NO more half-assed races". I will keep moving forward. If I start to feel like stopping, I will slow down a bit and keep moving forward. No making excuses to stop. No stopping needlessly at porta-potties. KEEP MOVING FORWARD.
Husband will be at finish with sweats, sweatshirt, beanie, blanket. In previous IMs I have had a huge drop in body temp immediately after finishing. I have vomited after 2 of the 4 IMs. I think this was primarily due to dehydration, but I would like to avoid the med tent if possible!
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Comments
Jennifer, loved reading your race plan! Your experience from the first 4 IMs shows in the plan and the commentary. Have you considered any HR ceilings or data points for the run to go along with your well written pacing strategy? I too am using pace as my primary regulator but have since also considered Al's guidance on HR as a second measure which I believe can validate my pacing strategy or help me re-correct as the unknowns pop up along the way.
Look forward to meeting you and family at IMAZ and watching you lay down that experienced KMF execution to the finish!
SS
Hi Jennifer! I am so impressed with your race plan and would say I'll cheer you on as you pass aid station at mile 23...but sounds like you'll be long gone. Of course I am volunteering (7:00 pm shift), and signing up Monday morning for 2015. Your hard work and commitment to EN's program is a huge motivator for me so thanks for sharing.
Dana
Shaugh,
Thanks for the input. Yes, I have considered wearing a HR monitor, but I have not been training with one this go-around. The strap really chafes bad even with body glide. I also find that I do better on the run by going with RPE.
I also wanted to add that I am NOT going to do math or count down the miles on the run. I find I get discourage when I reach those early miles and still have 22, 20, 18 etc. to go. I am going to choose a person from my life for each mile and think about them, possibly construct a letter in my head to them. I am hoping this will motivate and distract me!
Don't forget your Game Day Face; whether its a smile or a vacant stare, keep it fixed through to the end. Let your outer countenance reflect your inner determination.
WhoooWheew, this is gonna be a BIG race day for you. I can feel it. As Dave Tallo told me, scrub those time goals from your mind, and just execute like a ninja, the time will take care of itself. This is the course for going for it! See you soon!