IMAZ Race Plan - Josiah Garrison
2014 IMAZ Race Plan
Thurs -- Arrival / Admin Day
Check in/expo
Grab any last minute gear (CO2’s?)
Build Bike
Team Dinner
Friday
AM - Attend Four Keys Event
PM -Course recon/ ride crux portions – with EN teammates if possible. 80-90 min @ race pace/power.
Run 20 min Z1
Sat
Big Breakfast. Fluids all day long.
9:00 Swim practice @ Tempe Town Park - 30 min.
Family arrives!
Early dinner 5:30 -6:00 PM
Get to sleep by 9:00
Race Morning
If I wake up after 2:00AM – 500 liquid calories – “Naked Protein Zone”
4:00 AM Wake up - drink some coffee (as usual). Oatmeal & Banana Breakfast
5:00 Head to Tempe Beach Park
5:30 Body Marking & Special Needs bags drop
6:00 Bike Prep: bta & aero bottles full. Out back - 1 empty slot, spare tube & levers in 3rd bottle. Gearing set.
6:15 wash down 100 calories of gu chomps with water. Wet suit on.
6:40 get in the water. 5 Min warm up then into position near middle of the course – breathing to my right.
Swim Estimate 1:06 - go out hard first 400, try to get a good draft. Then settle into steady pace, no surging. Perfect smooth form! Last 100, good medium kicking to wake up the legs.
8:10 T1 Swim exit, butter baby, smooth, deliberate economic motion. Get out on that bike and get moving.
Hourly Bike Nutrition
Start drinking Perform. Sipping every 15 min. Consume at least 1 bottle, increasing up to 1.5 bottles based on temps. And .08 – 1.25 PowerGel(depending on fluid consumed). Plus full bag of goo chomps in first 3 hrs. Front- loading for an average of 390 Cal/ 900 mg sodium. Bring 2 salt tabs in bento in case of heat. Drink, eat & stretch every 30 min.
|
Item |
Quantity Per Hour |
Schedule |
Calories |
Carbs |
Sodium |
Potassium |
|
Perform, 20oz bottle |
1.5 |
|
263 |
64 |
713 |
38 |
|
PowerGel w/ Caffeine |
0.8 |
|
88 |
22 |
160 |
16 |
|
Gu Chomps (4) w/ Caffeine |
0.4 |
|
36 |
9 |
20 |
16 |
Bike
As an IM rookie, not sure what to expect time-wise, will focus on steady power. FTP 225.
Take first 30 min to relax, gradually bring down HR stay at 65-69% of FTP - easy does it. First lap stay under 146 to base of incline, stay under 160 on the hill. DO NOT EXCEED 170!
Lay down three identical power profile laps. Pay it forward for the last 6 run miles by staying patient & aero. Be the metronome.
Expect 2 natural breaks, ID best 2 options on lap 1. Smooth and easy, get it done, a few extra minutes won’t kill me.
Remember to drink, eat & stretch every 30 min.
T2 ditch, grab, go.
Hourly Run Nutrition
Drink 4ox at every station, snack more if so desired. Gel at miles 6, 12, 18. Salt tab at mile 3 & 13 ish. Drink coke if I feel it after mile 18.
|
Item |
Quantity Per Hour |
Schedule |
Calories |
Carbs |
Sodium |
Potassium |
Sugar |
|
Perform 4oz Cup |
6 |
|
210 |
51 |
570 |
30 |
30 |
|
PowerGel |
1 |
|
110 |
27 |
200 |
20 |
10 |
|
SaltstickCap |
0.5 |
|
0 |
0 |
108 |
32 |
0 |
Run
Miles 0-6 Z1 easy plus 30 sec. HR below 135 9:15 miles plus 30 sec/ aid station.
Miles 6-20 HR 140 – 140. Flatten any rolling hills by adjusting effort level. Be the Metronome.
MIles 20-26 HR up to 150 ok but stay strong. Finish it!
Mind over matter. If you don't mind, it don't matter. am a soldier, I know how to suffer so suck it up.
My one thing is setting an example for my kids & making my family proud!
Playlist
AC/DC - Hell’s Bells
Imagine Dragons - I’m on top of the world
U2 – Where the streets have no name
Mary J/ U2 – One
Eminem- Lose yourself
Mary Lambert – Secrets
Clean Bandit – Rather Be
And if I need a good laugh to lighten my mood, some purely cheese pop: Miley Cyrus - The Climb
Comments
Feedback is greatly appreciated!
Josiah looks really great with good detail! Well thought out on the nutrition and pacing. You may be a newbie, but you are smarter than 80% of the field going in with a plan like that.
Its just execution, patience and discipline then adjusting for the unknowns and uncontrollable as they come forth during the day.
Come and shake my hand on Fri/Saturday so I can meet you and remember, no matter what, just KMF!
Appreciate the feedback. Done plenty of Oly's but going this long is a first, should be interesting. I look forward to meeting you in PHX.
KMF for sure!