Dinhofer 2014 IMAZ Race Plan
Goals:
Swim – 1:26 – anything under is happy 
T1 – 0:04:00
Bike – 5:30 – based on IMMT & Tim’s prediction 
T2 – 0:03:30
Run – 3:50
Thursday:
- Arrive at roughly noon, rent car, drive to Race site,
- stop on way at convenience store for 2 high calorie shakes(odwalla?), Gatorade, H2O bottle for start & other food needs for room
- Registration
- Check out expo
- Pickup bike from TBT, check into Hotel
- Make adjustments to Garmin 510 & 910
o Turn off auto pause, configure multi-sport & screens on 910
o Set up time reminder on 510 for every 15 mins
- Find Tim & Heather before dinner, drive to dinner with them?
Friday:
- Morning run per Training plan
- 10:15 AM Group Pic (at 4keys) at 1015AM,
- 4 keys
- Lunch?
- Bike Recon w Al T & others?
- Prep Transition Bags
- Lots of work to do for the office, feet up, laptop, work
Saturday
- Clean up email inbox
- Do some work projects
- Feed up, laptop, and finish up “House of Cards”
- charge garmins
Morning Bag:
- Wetsuit
- Goggles
- Swim cap
- Garmin (on wrist)
- Phone w headphones
T1 Bag
- Bike shoes
- Bike Gloves?
- Helmet
- 1 Celebrex in plastic bag – don’t forget to take it on bike
T2 Bag
- Running shoes
- Sox
- Ziploc bag containing Visor, sunglasses, number belt & 1 gu for immediate consumption
- 2 extra CO2 Cartridges
- 2 Extra tubes
- 4am wake up. sunscreen, dress, then eat.
- Dress: HR strap, Garmin 910. , Desoto Bibs, EN top, En Jacket & warm up pants, Pocket a Gel for swim start
- Eat: shake, banana, coffee.. Leave for start 5:00am.
- Check Bike and tire pressures, setup garmin 510. H20 bottle on rear, fill speedfill w Gatorade
Swim:
- Position same spot as 2011, half-way between wall and line, about 8 yds back. Start strong easy strokes, Don’t over swim, you know from training that long smooth strokes produce faster times, Count your strokes and sight every 10, swim straight!FOCUS on smooth
- Count on 10-12 minutes of congestion.
- Find your rhythm sooner than later - FOCUS on a clean smooth stroke, you KNOW what this is
- This is your weakness, your shoulder will hurt, it won’t affect you, you did great at IMMT, be more focused than you were there!
T1:
- Lap button on 910
- Smile, the hard part is done.
- RUN to the T-zone. Grab bag on run,
- stop before the tent, dump your bag,
- Helmet on & Clipped
- on with shoes
- hand bag, wetsuit & swim gear to a volunteer for stuffing.
Bike:
- Relax, settle in, start drinking nutrition once past the football stadium
- Goal watts 170 (185 on the beeline hill)
- Stay focused on Aero… it’s ok to break aero when wind is behind (not across) but only for a minute. 2 breaks per lap at turnarounds
- Nutrition per hour
o 1 bottle Perform
o 1 bonkbreaker
o 1/3 – ½ banana
- Feet out of shoes on way past Football stadium (lap 3)
T2:
- dismount barefoot. Hand off bike, Pres Lap button on 910 take off helmet on run.
- Get bag, dump it, socks, shoes on.
- grab go bag
- smooth is fast
Run:
- Settle in, Take the first 3 mi sloooow. Remember that legs open up after 2-3 miles
o 9:10 per mile 1st 6 miles
o 8:40 per mile through mile 13
o Test 8:30 at mile 14
- Easy does it on the hill on the backside of course, on lap 2, this will hurt, remember that a slow slow run is faster than a fast fast walk
- Open up stride on downhills, you know how to run these well. A few ups & downs on paths around the lake to take advantage of
- If hot, water dump on head at every aid station
- Per NYMary & IMMT, only walk long enough to get liquid down, then get moving… save the steps for aid stations after mile 20 if needed.
- Nutrition plan for Run:
o 1 cup of perform every other aid station, alternate with H2O
o 1 Gu per hour
o 1/3 banana per hour
One thing - Remember – people ARE watching. Trust your training and stay focused, plenty of time to limp & cry after the race.
Ironman’s Hurt, when the hurt starts, the time left to hurt decreases by about 8:40 per mile, the faster you finish, the faster you eat pizza!
This is a learning experience, put yourself in a dark place and get out of it
, you want to get to kona in another year or two? race like it!
Comments
background.
this is my 5th IM & my 2nd since returning after a Misdiagnosis of a cardiac condition. Did IMMT in August, bouncy training since then, Feel good about my swim & run, I am sure all is fine.
This is my 3rd time doing IMAZ and I have a significant time goal in mind, that said, I am racing by the #s and no matter what happens, if i have a good race and no issues the time will be a significant course PR.
Looking forward to seeing Old EN friends on and off the course as well as spreading the good mojo with new friends that I have been virtually training with this fall.
I don't see sunglasses in your T1 bag! Bike gloves - seriously?
It will be warmer for your race day run than your previous two marathons this year. Those temps mean it's "pay me now or pay me later". You should expect your projected overall time to increase by 5% or so. You can accomplish that by either discounting your projected pace right of the bat, or by walking or running very slowly after mile 16 - which do you prefer? Use your HR to keep yourself in check before mile 16, staying at or below high Z1, then use it as a whip to get into low Z2 until mile 22-4, then the gloves come off and you can let it rise to the top of Z2.
I plan on showing only HR and cadence on my main screen for the run; along with auto-lap set at one mile, that's how I will monitor my performance.
I only ran one Mary this year (IMMT) temps were in the lo 70s, NYC was colder, Nov 13
also, based on the thread regarding the "hot" weather in the IMAZ forums, "heat" should only be a factor for the 2nd hour or so of the run, with much of the first hour somewhat shaded by the buildings on the south of the lake...you do make a point, a good one, and I will ensure I am conscious of that.
Scott,
Good plan. You know what you're doing. Best of luck. Hope you have a stellar race, break 10:30 and shatter your expectations.
The best pre-race thing I did in AZ was a practice swim in that thing they call a lake. It was 59 degrees, so I got the shock and pain out of the way on Friday, so I wasn't surprised race morning.
I hate wearing the 910 during the swim. It's not hydro, it can be a pain, and it can interfere with wetsuit removal. I don't need to know my swim time. WTC will record it for me. I'd just put it on in T1. But that's just me.
On the bike, I have no problem with elevating the watts to climb a hill. But I don't consider the Beeline to really be a hill. It's a 10-mile-long gradual incline done in the aerobars and big chain ring. I would never put my watts above target for 35 minutes straight, especially during the first and second loops. Perhaps you plan to elevate the watts the last half mile or so to the top? Again, because it's in the aerobars, I'd also skip the biking gloves (I only touched the drops to get on, get off, and turn around 5 times).
Nutrition plan looks good, other than I would stop eating solids after 3-4 hours on the bike and go to gels. Again, that's just me and my stomach.
Looking forward to watching your progress/success from my couch.
Race smart , execute just like you did at IMMT and let the time take care of itself.... Re-read my first sentence and last sentence above and think about that for a minute.
Although, do you (should you) really take a Celebrex?
Be curious if any docs here have an issue with it during an endurance event, my doc seemed good with it.
updated - spoke with doc, recommended I take one on Saturday morning & another on race morning before heading to transition...
As a physician with the Infantry while on active duty and as a concierge (family medicine) physician now, I have had and currently have patients who are taking NSAIDS like Celebrex while performing endurance events. Assuming you've taken Celebrex before in training without any issues...just make sure you take it with some food (like a gel at the least) and avoid getting dehydrated after taking it. The gel will help protect your stomach and the fluids will help protect your kidneys. So make sure you're urinating on the bike and the run.
Best of luck and hope to meet you in AZ.
Scott, you've been taking the stairs for the last 11.5 weeks! Enjoyed following you, reading your posts and watching your workouts on Strava.
Some good advice below. We can trade stories Fri/Sat and get our heads on straight regarding bullet proof execution, patience and discipline.
I have already phoned ahead, spoken to the IMAZ race directors and warned them regarding what you are about to unleash on the back half of the run!
KMF!
You got this. And I agree with Tim, you are capable of way more than you think you are...
@Shaun - chasing you will be motivation
@JW - you totally inspire.. our conversations and your insights as well as me watching you the few glimpses I had as we passed each other in MT lay down the challenge for how deep one has to go. I know how for you a IM wiht a 10 handle was a big step to what you did at MT.. following in your footsteps!
All systems go. Plan looks good, and you're ready. I agree with JW and Tim, theres a lot to be had on this course, focus on execution and don't let your goals limit you, put the pedal down after mile 20. See you soon!