Bob Nelson's IMAZ Race Plan
I'm new to EN and have really enjoyed (and learned a ton!) reading everyone's race plans and suggestions. I would appreciate any feedback that any of you might have on my race plan. This will be IM number 2 with my first being
earlier this year at IMCDA in 12:42.
WARNING: It is very long. So if you're having trouble sleeping tonight or the night before the race, this should do the trick!
Bob’s IMAZ Race Plan 11/16/2014
FACTS:
FTP: 210
VDOT: 45
WEIGHT: 170 LBS 2.7 w/kg
GOAL TIMES:
SUB 12 HRS (SWIM: 01:08 – T1: 04:30
– BIKE: 06:10 – T2: 03:30 – RUN 4:20)
TO ORDER ON AMAZON.COM ON NOV 8TH
AND HAVE DELIVERED TO HOTEL:
IM Perform
Lemon-Lime flavor powder container
EFS
Vanilla Refill, 32oz
ESF,
Vanilla flask
CO2 cart x
6
TO
PURCHASE ONCE ARRIVE IN TEMPE:
CO2 cart x 4 (Expo)
Gatorade 6 bottles
Banana x 2
Unsweetened Apple Sauce (2 cups)
Ensure x 3 bottles
Mini-peppermint patties
Soy choc milk x 4
Peanut butter packets (get from
hotel if they have any)
CLOTHES
Tyr Hurricane 3 wetsuit, Tyr swim
goggles, ear plugs, race cap
DeSoto tri shorts
Top: red, white, blue bike jersey
Garmin 910XT watch
RoadID above left ankle with timing
chip
BIKE
2012
S-Works Shiv, Magura brakes and Di2 shifters with hack shifters on brake hoods
with Zipp 808s and rear wheel with aero disc cover. Garmin Vector pedals.
Shoes:
Giro
Front: Garmin 910XT / Profile
Design Torpedo with IM Perform+one Nuun, and in-frame 20oz bladder with water.
Frame: In Fuselage holder : 13 x salt tabs in plastic
pill container, extra tube with valve extender, 5oz Vanilla EFS, 2 x Gold Honey
Stinger gels, Nuun tab x 3
Behind Saddle: 24oz disposable
bottle of IM Perform+one Nuun & an empty gage
Under saddle bag: inflate valve, “crack
pipe”, 2 CO2 cartridges, 2 tire levers, valve extender
Arm coolers rolled up on aerobars
BAGS
T1 BAG marked with fluorescent green duct tape and numbers on it
Small water bottle to wash feet if
needed
Small towel
Helmet
Bike shoes with small amount of
Vaseline applied to the top of the heel cuff to help foot slide in
Glasses, clear: if forecast to rain
with Rain-X wiped on outside lens
Sunscreen,
Soy choc milk, 8oz
BIKE SPECIAL NEEDS BAG
24oz Bottle IM Perform+one Nuun
tablet
6 Salt tablets in pill container
2 extra tube
2 extra CO2
EFS gel 5oz
Chamois cream
Mini-peppermint paddies x 4 – I’m a
sucker for them
Motivational note from Christi
Nuun x 3 tab
T2 BAG marked with fluorescent green duct tape and race number on
it
Newton running socks in each shoe
and rolled for easy entry
Newton Distance 4 lug shoes with
Garmin cadence sensor attached
Go bag (clear zip-lock) inside T2
bag:
Visor
Race belt with number and 2 Honey Stingers attached
8 salt tablets in plastic pill container to put in shorts pocket
Advil 800mg in plastic pill container to put in shorts pocket
Soy choc milk, 8oz container
Frogg Togg cooling towel
Chapstick
5oz EFS, vanilla flask
Extra sunglasses in a hard case
Small towel
Chamois cream
RUN SPECIAL NEEDS
5oz EFS
Chapstick
4 x Honey Stinger Gels
Chamois cream
Long sleeve shirt—if needed once sun
goes down--that can be thrown away
Advil (800mg)
Sunscreen
Mini-peppermint patties x 4
Soy choc milk
Salt tabs x 10
TO TAKE TO THE START IN ACCESSORY MORNING BAG:
Bike pump
Bottle Perform to sip
Toilet paper in
zip-lock bag—never know if they will run out!!
2 tire tubes
24oz bottle for bike
Perform+Nuun rear of seat
20oz bottle
Perform+Nuun for torpedo bottle
10oz disposable bottle
of water for bike bladder
Bike chain lube
Hand wipes -- in case I get dirty or sticky
Light jacket
Headlamp
5oz bottle EFS,
Vanilla
TriGlide spray can
Flip flops (protect
feet from ground while walking around)
MORNING RACE BAG
Tyr Hurricane 3 wetsuit
Tyr swim goggles
Finis ear plugs
Race cap
INTERARY: BEFORE RACE WEEK
Monday, Nov 3
Go through checklist
and determine if anything needs to be purchased before leaving on flight
Saturday, Nov 8
Order Amazon.com items
for Prime delivery to hotel
Charge Di2 battery
Start taking Airborne
daily.
Sunday, Nov 8
Pick up rental bike
travel case
Monday, Nov 9
10:30 Online check-in with
Southwest
Clean and pack bike. Let some air out of tires for flight.
Tuesday, Nov 11
Wear compression
stockings during flight.
Depart for airport at
7:50am.
Wash hands frequently
Arrive Sacramento
airport 8:30am Southwest Flight 655
On arrival to Phoenix
at 10:30am, call hotel (480-894-1400) for shuttle pick-up
Arrive at hotel. Ask
if Amazon.com packages have arrived?
Do not take up entire
hotel room with my tri stuff leaving only a small sliver of the bed for
Christi’s usage. Let her have at least half the bed!
Assemble bike. Install UltraFast optimization chain. Ride
bike to check set-up.
Wednesday, Nov 12
Take hotel airport
shuttle to pick up rental car (Avis Conf #: 23306958US3)
12pm Ride Beeline Hwy around
the same time of day I plan to be on my third lap
Visit grocery store to
purchase needed items
Ask hotel front desk
if Amazon package has arrived
Review race day plan
Thursday, Nov 13
9am Check-in, buy CO2
containers x 4, register for 2015 IMAZ, walk Expo quickly, leave ASAP to avoid
the tension
11am Jog the hill on
E. Curry Rd.
2pm Athlete briefing
Attach race number to
race belt. Put in Run bag.
Attach numbers to bike
and helmet.
Fill Run and Bike SN
bags from pre-filled generic bags packed at home
Review race day plan
Friday, Nov 14
Celebrate wife’s
birthday – yes, she is spending her birthday with me in Tempe as the Sherpa!
Begin to slightly
increase protein and carb intake.
Trim finger and toe
nails – don’t want to put a hole in wetsuit.
10:30 am EN Four Keys
Talk
5pm Birthday Dinner
Reservation at Monti's La Casa Vieja on S. Mill St. (Note: to those that have been there before, they are closing on Nov 17th! Owner said he is going to redevelop the 2.5ac and that the economy is such that he will shut down Monti's.)
Review race day plan
9pm Bed time
Saturday, Nov 15
6:30am Carbo/protein
loading breakfast of waffles, bacon, and coffee at Denny’s (open 24h) 650 N. Scottsdale Rd.
9:00am Practice Swim at Tempe Beach Park. Take bike,
run bag, and bike bag to check in once done.
Have Christi watch them while I swim.
“Line up” near the center of the start buoys and see what it will look
like. Get a “feel” for what I will need to do to swim the tangent to the
turn-around buoy and not swim next to the buoys. Pay close attention to how to exit the lake
during the race. Find a landmark to
sight off during return leg.
10am Bike check-in, run bag, bike bag. Plastic bag over handle/aero bars attached
with rubber bands. Let some air out of tires.
Drink Perform throughout
the day
Take 2 salt tablets
three times today (Na=1290mg during the day).
(Will get the rest of Na requirement from meals/liquids.)
Avoid fat and fiber
today.
Lunch at Riazzi's Italian Garden, 2700 S Mill Ave, Tempe,
AZ 85282– and pick up a
“to-go” entrée for dinner in the hotel room.
Rest. Stay off legs.
Catch a movie at AMC
Century Point 11 Theaters on S Mills Rd.
BE CAREFUL WHAT MOVIE YOU PICK! Before IMCDA, you and Christi went to
see Jersey Boys and you sang “Oh What a Night (December 1963)” in your head for
nearly the entire bike ride. Glad I
liked that song!!—at least before singing it for 6 hours straight. Lol.
Mix IM Perform+Nuun
for bottles x 3 + Profile Design Torpedo+Nuun Put in freezer
Pour soy choc milk in
bottles x 2. Put in refrig
Charge Garmin watch.
Give Christi bike
check-out ticket
Review race day plan
8:30pm In bed relaxing
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Comments
There is an EN team dinner Thursday night at Buca DiBeppo. Didn't see it listed in your plan.
Hope to see you out there!
I love the detail in your well thought out plan. Looks like you're set for a major PR, all you have to do is stay in your box and execute. One of the main differences between veterans and novices is their ability to handle the unknowns and uncontrollables that pop on race day......and they do pop at EVERY race. Vets are good at not allowing those things to throw them off from executing their plan and racing their race,............ they focus on what they control, let go of the surprises and deal with the moment at hand.
Looking forward to meeting you and watching you crush a new PR come Sunday!
......always KMF!
Bob - if you missed something, I couldn't find it.
Go to the spreadsheet for this race, and put yourself on it. Info on the Team Dinner Thursday night is there:
https://docs.google.com/spreadsheet/ccc?key=0At8t0x4dO0EHdGhBVWQydXN3cHNtTHBKUF8tMXVhSUE&usp=drive_web#gid=136
Shaughn: Yes, will race like a veteran this time even though it is only my second IM 140.6 and still have a ton to learn. I learned a lot from my first race--when my goal was to survive and finish--and now I'm working on my execution. That's where all of you with EN has been a great help!
Al: Thank you for the spreadsheet info. Will pull it up soon.
Bruce: Yes, I understand about plans not going as planned. I have already found that out the hard way as Christi & I sit in the Phoenix airport. My suitcase did not arrive with my flight! The Southwest baggage person said it may have gotten delayed in the TSA inspection area in Sacramento and didnt make it on my flight. But it could be worse: at least my bike case made it (haven't opened it yet but at least it is here). So I'm trying to control what I can control and come up with Plan B if needed. All my pre-packed race day bags are in that suitcase along with my racing kit. So Christi and I are sitting here making a list of what might need to be bought at the expo and elsewhere. Fortunately I have my race plan and checklists so I know exactly what needs to be obtained, if the suitcase is lost. Suitcase or no suitcase, we WILL make it happen.
Thanks again for everyone's input!
Just the thrill-ride you needed before your IM! Glad you got your bags. You are going to have a great race day. The plan is solid and you know what to do, so just follow the plan to the finish line! See you soon!