Duensing 2015 IMC Race Plan
Whistler Race Plan
Lauren Duensing
Monday - Wednesday:
Pack, get excited, eat healthy and lean
Thursday:
Travel to Canada
Head to Village first thing to pick up rental wheels. Either pick up wheels then, or Friday if necessary
Eat Healthy and lean
Friday:
Register
Pick up wheels if did not do this Thursday
Swim 30 minutes
Drive the course noting the grades and turns as recommended in the webinar
Ride the part recommended in the webinar
Eat Healthy and lean
Hydrate
Saturday:
Drop off bags and bike, helmet on bike
T1 bag
8 salted caramel GU
8 salt tabs
arm warmers
bike shoes
bike socks
tylenol (last year I got a migraine on the bike. I am not going to get a mirgraine this year.
T2 bag
running shoes
run socks
running shorts
bib belt
sunglasses
hat
run fanny pack with 5 GU and 5 salt pills
Advil
Go back to house,
Rest
Hydrate
stay off my feet
go to bed by 8:00
Goal Times:
Swim 1:20, bike 6:30 Run: 4:35 Transitions 3:30
Sunday:
Get up at 4:00
Apple sauce, banana and protein mix, gatorade
0430 Race Day Outfit: dress in bike swim kit with warm clothes for later
Swim bag, goggles, wet suit, cap, swim cap, 2 gatorades bottles to go on bike and fill drink bottle.
450 Leave house w/Family –Walk with family the 2 miles from Village to T1 or takethe shuttle and family can walk and meet up with me there.
545 Body Marking, Check Tires, Fill drink bottle,. Drop special needs bags.
6:15 use bathroom, put wetsuit on body glide and suntan lotion
0635 Make way to beach.
Race Execution:
Swim: Target 1;20
Seed at 1:20
Get going and push through any panicky discomfort. You did awesome last year in a windstorm white capped water in Coeur D’Alene! Get your breath and space and lean into it.
Bouey on the left, enjoy being sandwiched between two swimmers as this provided you comfort last year. Breathe every 3 strokes, if feeling strong, switch to a 4 stroke breathe, 3 stroke breathe pattern.
One goggle out, long pulls, body floating on the water.
Remember this is the refreshing part of the day. Enjoy!
Transition 1: Target 3:30
Unzip out of the water, be prepared for the strippers. Run to bag, grab shoes and socks, and place gu and salt in pockets
Place arm warmers in pocket
Fast walk run to bike
Put socks and shoes on, helmet, run to mount line.
Thank volunteers
Bike: Target 6:30
(note to Patrick: my last 3 big rides = 90 plus miles, 6500 elevation. Average HR = 138 (cool day) , 137, and 141 (hot day). I think my zones are off so this is what made sense to me. What do you think?
Skip first station use rack fluids - take gatorade from then on out.
first 30 minutes, heart rate 135 - 140 (Z2)
Remainder of ride, 140 - 145 (Z3) with exception of climbing heartrate pops on climbs
drink 1.5 bottles an hour
GU every 45 min
salt tab every hour
Transition 2:
hand bike and helmet to volunteers
change in tent into run shorts. They will feel really good!
put socks and shoes on and hat on
clip fanny pack and bib belt on
thank volunteers
Run: Target 4:35 (average 10:30 pace)
11 - 11:30 miles first hour heart rate 140 - 145
heart rate 150 for next 2.5 hours. (10 - 10:30 pace)
last hour, whatever I have left.
small steps, lean forward, stretch toes
I do not plan on walking until needed. I did not walk during long runs - so I would like to keep with that.
Gatorade in fanny pack when needed.
GU every 45
Salt tab every hour
Ice down my front
If need be, coke towards the end
Make my family proud. Tomorrow (day after IronMan) Mike and I will celebrate 30 years of marriage and travel for 2 weeks! Woot woot?
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Comments
I think you've got a solid plan and I'm sure you'll get several pieces of feedback. You've likely got a plan for the following but didn't see it specifically called out in the race plan.
--Take the shuttle on race day, that is what folks advised me. Perhaps our families can all walk together.
--Be careful with the Tylenol and Motrin. You are taxing your body pretty hard already. Perhaps our resident EN docs will advise
--Helmet in the T1 Bag as well
--Are you using special needs bags
--You might want to add timing chip and watch to your checklist after breakfast
--Sounds like bike mount line is far from the racks, you might want to run carrying shoes, check this out at bike check in
--Have you done the math, are you getting enough sodium and calories in both bike and run
Congratulations on 30 years of marriage.
I did the math - yes, I am good.
I do plan on beating my brother or better yet, having an epic cross the finish line at the same time moment!
I will add Helmet in t1 bag, as well as special needs.
Noted other items as well. Thank you thank you.
Lauren....plan looks good. Can't comment on your HR goals for bike, but sounds like you've got a handle on what you want to see (and not see!).
I am a physician, so I'll comment on the Tylenol/ibuprofen issue, as suggested by Jason. I don't think there is much harm in tylenol during/before a race....liver is not so stressed that tylenol would be a problem...at normal dose.
Ibuprofen, however, is harmful at high doses/prolonged periods of time, or when DEHYDRATED to the kidneys. Not to say that you will go into kidney failure if you take two ibuprofen, but if you slam a lot of them or are dehydrated it is hard on your kidneys. My "doc advice" would be to carry tylenol and use that for headaches/aches/pains if you need. Ibuprofen only for emergency or tylenol failure as long as you're voiding and not dehydrated. Just my $0.02.
Looking forward to meeting you. My wife will be looking for company to T1 as well....although I may just walk with her despite the advice to take the shuttle. Will see how my nerves are at that point....a little walk might do me some good. Plus, 142.6 doesn't sound that bad!