Ashton's IMTX Race Plan
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Hi guys, this is my first IM - thanks for the feedback! Already feeling the nervous anticipation...
I know this is a race plan review, but writing it out brought up some new questions:
1) Will there be bike pumps in early morning transition?
2) The "race breakdown" states: "the swim will be a time-trial start…beginning at 6:40am, Age Groupers will jump in Lake Woodlands to swim based on the time they arrived and got into line"
- Does this mean we are not broken down by age group? Any strategy in getting there earlier or later?
- Once in the water, should you ask how fast others plan on swimming and try to position yourself accordingly?
3) I don't have a swim skin, so if it turns out to be too hot for a wet-suit, should I swim in my tri-kit or just my shorts?
4) If I am following the walk-the-aid-station plan, is it best to do that starting at mile 1 or should I start doing that at mile 6?
5) I read lots of posts about people taking salt pills on the bike, maybe one every hour - is this generally recommended? I haven't been doing this on my RR or long rides, so I am guessing now is not the time to experiment, but it has me wondering if I should pop a few right before I dismount on the bike...boost the hydration before running?
6) Caffeine:
- When is the best time use the caffeinated gels for boost? I am planning on one around bike 3:20 which is when my demons hit.
- What about on the run?
- Once you start taking caffeine should you continue through to the end or use it sparingly at key moments?
Race Plan: To finish...hopefully under 12 hours
Saturday: Race
Wake up 4am: 2 cups applesauce, 1cup rice krispies, sports drink, half bagel pb and honey
Get dressed: Chamois, HRM, Tri-kit, Shorts, shirt, flip flops
Arrive at transition - bike:
- 2 bottles G Endurance, top closed, bottom open
- Bento box: 3 power bars open, 5 gels
- Garmin mounted
- Check pressure
Final Suit Up:
- Body glide
- Clothes dry clothes
- Open swim ziplock
- Gel @ 15min
Swim: Goal <1:15</span>
- Find rhythm, pinch that quarter, self checks throughout - find efficiencies
T1: Goal <4min</span>
- Wetsuit off, find bag, find bike
- Sunscreen on, shoes on, sunglasses on, helmet on
- Turn Garmin on
Bike: Goal <6:15</span>
- Relax
- 2 Bottles/hr and gel @ 15min (half bar every other hr)
- First 30min: lower HR to 115-120
- Stay in 120’s beginning to low 130's by end
- Cap 140 on hills/rollers
- Move Garmin to wrist. Water bath
T2: Goal <4min</span>
- Helmet/sunglasses off
- Get bag
- Shoes off and running shoes on
- Sunglasses, hat, race belt on
- Ice/water bath
Run: Goal <4:30</span>
- 1-6mi @ 9:10, HR 130-135
- 6-18mi @ 8:40, HR 140-145, Cap 155
- Walk end of aid station 20sec starting mile 6
- Assess at mile 18-20…push pace
Comments
Swimming in a tri kit can cause some drag if there are pockets. I would swim with a sleeveless wetsuit or just bottoms.
All the advice I've read on EN says to walk all aid stations for 30 steps starting at the beginning. I think it's worth doing from the beginning. It's more important to get your nutrition in than to save a few seconds.
I used the nutrition spreadsheet in the wiki to determine sodium need based on Gatorade Endurance+Powergels (my fuel plan) and I had enough sodium on the bike, but was short on the run, so my plan has one salt cap per hour on the run. Everyone is different though. You should have done the sweat test already to determine your needs.
Couple of small thoughts:
Bike pumps before Texas last year were hard to come by, at least in my section. I plan on bringing my own pump to the start from now on. That little bit of added stress was unnecessary. Also, make sure to turn your Garmin on and let it find the satellites at least once before the race start, then you can turn it back off until T1. Otherwise, you may be a couple of miles into your bike before the GPS kicks in, especially if you've traveled quite a ways from home to get to the race. Once again, an unnecessary distraction when you don't need it.
Good luck! It's an awesome race venue!
1. Bike pumps. Every IM I've done has a bike shop providing support with pumps inside the transition area. As Don says, though, there is ALWAYS some guy in your row with a pump. I usually just politely ask to borrow and have never been refused. Those who bring pumps into he T zone just hand them over the fence to friend/family when done. Lines for "official" pumps tend to be long.
2. TT Swim start. Means you start swimming IMMEDIATELY after jumping in. In you are worried about finishing in 17 hours, then lining up eBay would be important. Otherwise, it doesn't matter. It's a free for all, meaning line up is random based on when you show up, not expected time or AG. I've never done TT start, so no comment on strategy.
3. It might be wet suit optional. If you are not a contender for top five finish or Kona slot, a sleeveless wet suit is OK. If you are fast, the, like Don says, swim in tri bottom, or even a swim skin if you have one. Tip: if you are putting on a tri top in T1 over a wet body, DONT pull it over your head; step into it, to avoid the friction from the water on your shoulders/back.
4. Walking aid station... Coach willrobably say the following @ 4 Keys talk, "Run to the LAST people offering whatever you are getting in that station. THEN start walking, for 10-30 steps. Commit mentally to running after that specific # of steps." IM aid stations are LONG, and are all she up the same. Read the Athletes Guide to learn the order of what will be offered. If only taking fluids, the last two groups are always Gatorade, then water.
5. There's lots of salt in Gatorade Endurance on course. Personally, I've never used salt pills in training or races. If you haven't used in training and done OK, and it not end to use on course Gatorade, you may not need pills.
Caffeine ... Be wary of taking too much. Caffiene pills should be used very judiciously. A better approach, if you are a coffee drinker, is usual dose in AM, followed by additional dosing late in the race via Coke. If you are NOT a regular coffee drinker, be very wary of using caffeine pills during the race. Remember the diuretic effect can be an issue, as well as other metabolic effects being overtaxed.
1. The swim is a rolling start, so once you hit the water, dont try talking to people or you'll get swam over. The "start" line is on shore. You'll line up to enter the water, and you can talk to those around you to "self seed" based on your swim time. They might even have signs out giving you an indication of where you should line up. No age group seeding.
2. If you need a pump and cant find one, try finding me (bib 1941) and I'll have one that you're welcome to use. But I bet there will be plenty out there.
3. I eat salt pills like candy almost. But I'm a heavy sweater, and end up with a film of sweat, especially in the dryer air that we'v had recently. If you've gotten through race rehearsals without cramping or GI issues, then I would think you're getting enough salt. But it might be worth it to carry some with you on the run, just in case. Maybe experiment with it on this last big run tomorrow, just to make sure it doesnt have any negative effects.
4. Can you turn your Garmin on before you leave transition to head to the swim start? If so, it might be a good idea. That way, you can get everything calibrated and synced, and not have to worry about it during T1.