Eric Miller's IM TX plan
Saturday
RACE DAY IS FINALLY HERE - PREPARING SINCE JANUARY 18, 2009 (JEK)
Confirm 5:30 Transition Opening? It is 5:00AM now.
Wake up at 4:30am - Breakfast of Bagel, Banana, PBJ, 24 oz Endurance, coffee
Fill 5 Bottle of Endurance - 3 Throw Away - 2 EN all Endurance
One to sip / one to dump into aero bottle / one down tube / 2 off the back
Throw away bottle on bike will be placed on down tube
Sara dropping me off at 5:10
Sip on Endurance through transition set up / Gel 15 min prior to swim
Clif Bars taped to Bento Box (back set up)
Electrical tape for Xtra Gels / Cliff Bar
6 Gels / Salt Pills in Tic Tac container in the Bento Box (top tube)
Fill tires - asking for pump
Turn on 510 and calibrate power meter
Bike cleats will be separate from bike
Catch ride with CD to swim start or walk
6:40 Rolling Swim Start
Swim
Estimated Swim Time 1:20
Deep breath and visualize a smooth, confident swim. Maintain form and don’t get caught up in chasing the bubbles, you are competing only against yourself. Upon turning into the washing machine, maintain focus and know the end is near briefly shifting thoughts to transition. Exit slowly / HR is bumping - RELAX / Transition tent to grab bag making way straight outside to get situated. Efficient, smooth, relaxed, GO!
T1: Slow is smooth, smooth is fast
Estimated T1 Time 0:05
T1 bag contents
Helmet / Glasses / Bike shoes with socks (opened to maximum width) / 2 packs of Chamois cream (opened) / 3 x Gels & 4 x Clif bar (opened) / arm coolers rolled up / HRM strap unless swimming in EN kit or Wetsuit
Bike
3 bottles Gatorade Endurance in first hour with 1/2 Clif Bar / GU Gel and a Salt Stick tablet at :30 (GEL) / :40 (SALT) and :60 (1/2 CLIF). After first hour 2 - 2 1/2 bottles / hour depending on temperature - salt tabs consistent on the :40.
FTP = 264
First 30 minutes JRA slowly building watts during first :30 to 175-180.
Settle into 185 watts with emphasis on smooth efficient EN race execution through mile 40 with no surge and consistent power / pressure to the pedals.
At mile 40 move the watts to 190 and stay here until the chip seal.
At mile 50, rollers here so be careful! If it feels better at 190 stay there and make it up in the faster section 60-65 - 190 watts the rest of the way in as long as it feels good.
Turning the corner into the wind get aero, streamlined, and focused on VI and hitting the watts. With 30 miles to go start picking up water at aid stations and get soaked to cool the core down all over.
Bike is a means to be well fed and hydrated for the run. Execute.
T2: Slow is smooth, smooth is fast
Estimated T2 Time 0:05
T2 Bag Contents
Fuelbelt with 4 Bottles of Endurance / 10 Salt Tabs in Tic Tac / Race # & Belt / Eagleman Hat / Running Shoes with socks rolled up / cooling towel
Run
Endurance at all aid stations, ice in hat, and wet the cooling sleeves and towel around neck. Gu gel if food is going down well every 20-25 minutes (can always back down to on the 30-35-40 if feeling uneasy) Salt tabs on the :45. Repeat until I can’t drink that anymore and switch to coke. Aiming to keep shoes dry but there is a very real possibility that it won’t happen.
Run special needs bag
Socks / Salt / Duct tape
First 6 miles just watching HR keeping as close to 140 as possible using short walk breaks at aid stations to help slow down if necessary. Staying cool with ice water. Expecting to range anywhere from 11-12 min / mile but not looking at clock - solely pacing that is dictated by HR.
Next 8 miles picking it up a bit and switching over to pace / HR screen. HR in check, see how the heat is affecting it and adjust from there. No spikes, no Ricky Racer up or down hills / stairs. Smooth and efficient, no wasted movement - good thoughts.
Fully expecting “THE SUCK” but trying to keep at bay for as long as possible. When it comes my argument is solid, 6 years in the making. I am looking forward to seeing what dark looks like in conditions where I have met all nutritional requirements and just need to muster enough mental stamina to pull through for the final lap/s.
I know this is last minute but if there is anyone that can look at my bike #s specifically and confirm or guide me if they look according to FTP. Expecting to finish 6:00 - 6:20.
THANK YOU IN ADVANCE!!!!
Comments
Good luck tomorrow man. You're going to do awesome!! And see if you can do something about shutting DMB Down, since I wont be there in time.