Jason Brandt IMSG70.3 Race Plan
Race Plan For St George—Jason Brandt, M41
Bill will bring me: Threaded CO2, Banana and 2 gallons drinking water. Thanks Bill!
Wednesday, April 29th
Consider Short swim, Bike, Run
Box Bike (pedal wrench, presta adapter, torque wrench, seat grease, wheel cover, spare tubes, bike lock, aero bottle (NO CO2))
Pack my Run/Bike/MC Bags(race belt, race kit, USAT card, items for each bag)
MC: (Wetsuit, Goggles, Cap, Body Glide, Timing Chip, water bottle, post race clothes if not wearing them that morning, presta adaptor for disc wheel)
Bike: (Socks, Shoes, Helmet, Sunscreen, salt tab)
Run: (Race belt/number, socks, Running Shoes, 1 gal Ziploc (hat, sunglasses, salt tabs in bag, sunscreen, 1 gel)
Special Needs: N/A
Additional: USAT card, morning warm clothes, shoes, clothes for rest of weekend
Thursday, April 30th
1PM Leave for Airport
4:05PM Flight SEA to LAS
6:25PM Arrive LAS airport, picked up by Paul Keller
Dinner, Assemble Bike, No more than 1 drink
Friday, May 1st
7AM Drive to St George (2:15 drive time)
Packet Pickup & Run Bag Drop (9-6PM)
Bike & Bike Bag Check In (2-7PM Sand Hollow State Park) (practice swim?)
EN Dinner (Chef Alfredos 5PM) May not go depending Friday afternoon admin activities
Saturday, Nov 16
4AM Breakfast (3 cups applesauce, 1 banana, whey protein, sports bottle)
7:09AM Start (Wave is 7:09 red caps, this is first wave after professionals (good smooth water ahead)
RACE DAY Specifics
0410 Breakfast 3 cups applesauce, 1 scoop whey protein, 1 banana (Don’t Forget), 1 bottle sports drink
0420 Race Day Outfit: EN Tri Top, Desoto Bike Shorts or EN Shorts, Timing Chip. Sunscreened. Light pants and long sleeves for wear before wetsuit and post race. Gel and Sports Drink to take with. Garmin Watch 910XT
0430-0530 Athlete Shuttle from T2 Town Square (25-30 minute shuttle time)
0500-0645 Body Marking & Final Bike Check (presta adapter needed)
0630 Don wetsuit, drop morning clothes bag.
0650 Ready to get in water, or warmup swim if allowed
0709 Race Start
Swim: Plan :31 swim. Wave start, plan to start 3 people back and in middle.
First 400 yards, find my rhythm and breathing, relax, if comfortable push the stroke rate
Settle into groove, find fast feet to follow
Last 400 start thinking about transition
T1: Unzip, Goggles, Cap come off and remain in wetsuit sleeve, find a stripper
Socks, Shoes, Sunscreen, and Helmet If volunteer assist have them lather sunscreen. Run with bike past mount line.
Bike: Focus on getting heart rate down, lots of folks will pass me. Aim for 226 watts NP per lap. Try to flatten hills, ignore the people passing me climbing. Free drafting opportunities prior to passing. Aero the whole way except for turns and aid stations. Steady Watts. 226
Drink and drink often. Drink until I am about burping the perform back up. Goal will be 2 bottles per hour and no qualms about peeing while I bike. Watch will beep when it is time for my gel (every 45 minutes—this may not be necessary if hydrating well)
Mantra: Stay on target, Stay on Target, Don’t worry what those around me are doing. I am going to ride my race. Don’t be social and ride the watts. Snow Canyon is 7 miles but you will be spinning out/coasting all the way back into T2. Coast over 35mph or upon spinning out.
First Hill comes Mile 3-4 and ranges in grade from 5-7%.
Snow Canyon starts mile 37. Hard right Turn marks the 1100 foot gain in 5 miles. Grade range is 2-9%. Watch the watts and follow the BBS guidance from your watch or cue sheet.
Near finish, feet on top of shoes, be careful dismounting
T2 Hand off bike if volunteer or rack bike, jog to transition, sit down, optional sock change, shoes on, race number, grab Ziploc with hat, salt tabs, gel, sunscreen
Run. 8:12/mile for 3miles. Put on hat, take 3 salt tabs, and either sunscreen or chuck it. 4 ounces of sports drink or coke every aid station if every mile. If feeling good, increase to 7:28/mile (more likely run NGP equivalent given hills). 80 degrees add 20 sec to pace (7:49). 90 degrees add another 20 seconds (8:10) Continue nutrition routine, add salt tabs 1-2 every 5 miles. Don’t refuse sponges or ice when offered. You are wearing your HR monitor, use that to make smart decisions or confirm if body is giving you feedback pace is not correct.
Start of mile 10 this is where race is won. It also is generally downhill back to the finish. Destroy the quads and leave it all out on the course. You can do anything for 3miles. Be mentally tough. Don’t negotiate, you owe it to how hard you trained. You worked way to hard to give in to an early celebration or negotiation in your mind that XX time is still a great performance. Be grateful that I am able to do this and have the loving support of my family. I will not be passed, I will be doing the passing.
You just did arguably one of the toughest half ironmans in the western United States.
Enjoy the post race food, get a massage, careful with the beer.
In Town--Go to Veyo Pies for a pastry or Iceberg Drive Inn downtown for a large shake
Sunday:
Coach Rich recommends drive to Springdale and have breakfast at Oscars
Ride your bike into Zion Canyon. The road is closed to vehicle traffic, only vehicles allowed are the NP shuttle busses. It's a very scenic ~9mi in, 9mi back and you can just totally noodle it.
Lock up your bike and take the shuttle to The Narrows and walk/hike that. You're basically walking up a river in a red rock canyon. Stunning, bring water shoes and a walking stick is recommended. You can rent stuff shoes and sticks in Springdale.
Zion Adventure Company in Springdale, UT. Get Gear (Pants, Socks, Boots, Pole) an then catch park shuttle. Runs every 15 minutes and take to the end of the road (45 minute shuttle) Temple of something or other.
Consider lunch at Oscar—get a murderburger
Be on the road to Vegas by 4PM (2:15). Just a placeholder…whatever group decides
Monday Flight home is at 7AM (be at airport at 5AM….ouch)
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Comments
What do you mean by don't be social? I fear I get distracted by others... is this what you mean?