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Gerry Gordon's IMLP '15 Race Plan

GAndrew GordonGAndrew Gordon
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IMLP RACE PLAN                        

Thanks for reading and for any comments or suggestions.  This is based off of my very successful RR2 plan and IMLP camp.  Confidence is high; fitness is all there; so execution is the key.

Saturday:  Big breakfast; normal lunch; light dinner (bagel, PB & banana); sip GEF all day

Sunday:

Wake up at 3

1st breakfast @ 3 hours before start (3:30):  12 oz Gatorade Endurance Formula; applesauce; banana

2nd breakfast @ 1 hour before start (5:30):  1 Bonk Breaker; sip GEF

15 min before start (6:15):  GU (decaf) & 8oz H2O

Race:

T opens at 4:30; head to T @ 4:15; body marking, T/bike set up (aero bottle, gels, fluid, pump tires) – plenty of time, take your time; when done, take swim stuff and get out; meet family and team @ EN spot @ 6; special needs and dry clothes bags drop off (will have a family sherpa to do this)

Race start @ 6:30

Swim:  2.4 miles OWS; wet suit, cap, goggles, garmin, HRM, tri kit, glide; self-seed around 1:00-1:05; as fast as good form allows; coming out of water: wetsuit to waist, find big helper to strip WS, cap & goggles on head as jog into T1 while regaining balance and lowering HR

T1:  No rush (but no dawdling); sunscreen, helmet, shades, shoes, depending on weather: arm warmers, gloves, helmet liner, socks; garmin onto bike.

Bike:  1st 2 hours (approx. 35 miles (around 86 from Jay to Wilmington)) @ high zone1-low zone 2 (<2.2); remainder @ low to mid zone 2 (2.3-2.7); nutrition: 1.5-2 bottles of orange GEF/hr (start with 2 bottles on bike; refills from course), GU every 45 min (alternating decaf and caf; carrying all on own with refill at special needs); if hot/humid and sweating more than usual, may add saltcaps tab every hour.  Coming into T2: loosen up back and neck; last of nutrition; think about T2</span>

T2:  No rush (but no dawdling); socks, run shoes, Go Bag: hat, race belt/#, 2 GU (1 decaf, 1 caf), 5 saltcaps (keep bag for ice); garmin on wrist.

Run:  First hour (approx 6 miles) @ zone 1 + 30" (has been between 1.5 - 1.8; 113-123 bpm);  approx. miles 6-23 @ z1 to low z2 (<2.2-2.3; up to 133 bpm); last 3.1 @ best possible; walk 30 steps every mile; nutrition:  GEF every mile, GU every 3 miles, saltcaps every 45 min.</span>

Comments

  • tim cronktim cronk
    Well that was short and sweet... Look like you mean business...

    "Confidence is high; fitness is all there; so execution is the key." Nothing left but the doing!

    Wishing you Good Skill out there on the 26th !
  • donymodonymo
    Gerry, that's a tight race plan! You're going to do great!
    Just don't dawdle, alright!!??
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