KristinKandiel IMPL Race Plan 2015
Race Day Plan IMPL
Wednesday July 22
Run 30 mins - MS: 3 x 3' (1') @ z2/ MP/Steady. Remainder @ z1/LRP/Easy, just as you will run on race day. Finish with 4 to 6 stride repeats.
- Leave for LP (no rush getting up there), 2.25 hr drive
- Check into townhouse, unpack, and relax
Thursday July 23
- sleep in, eat breakfast
- Swim – 1600 in Mirror lake
- Bike - easy 90 mins, bike out of town down Keene and wait for my ride to pick me up.
- Registration –conference Center (open 9am-5pm)
- IM store/village/chat/hang out
- 11 or 2pm athlete briefing – oval (may not be necessary)
- 5pm EN buffet dinner – Crown Plaza
Friday July 24
- sleep in, Breakfast
- Swim - easy
- 10-12 pm 4 keys Talk – Palace Theater
- 12:30 – easy 30 min ride down river rd
- check gears/brakes
- 4-5pm easy 30 min jog around Mirror Lake
- After dinner pack race bags/clean and look over bike
- 6-8pm Opening ceremony/live music vs relax
- Pack bags (lay everything on top of the bags) – check lists printed from web site
Saturday July 25 (final admin)
SLEEP IN
- Big breakfast before 9am
- 10-3pm BIKE CHECK IN and BAG DROP OFF
- walk thru transition
- feet up/rest/movies
- hydrate with sports drinks
- medium lunch (low fiber)
- small early dinner, chicken with side of pasta, go to bed hungry!!
RACE DAY!
Equipment
Bike - Tron (my bike), Zipp wheels- 404 front, 808 back, cassette 11/28,
3 water bottles - 2 on the wing, 1 speedfill between my aero bars
Aero helmet, Tri shoes
2 tubes with valve extender (for 808/404), 2 CO2, 2 levers (extras in transition)
Run - Visor, hand held water bottle, race bel
shoes - Asics gel Noosa, socks
Race Morning
- wake up at 3:30am
- Breakfast – 1 bagel with PB&J, 1 banana
- 4:30- 6am transition opens
- TriTats #972, EN Tats, body marking/special needs bag drop
- give SN run bag to friend/family to walk down mirror drive
- sip sports drinks
- 6am – 1 Gu
- 6:00 EN Pre-race pictures
- 6:30 RACE STARTS!
Swim – goal 1:10
- Gu in back pocket
- line up between 1:00-1:10
- I would like to swim on the line if possible
- use wetsuit stripper, leave goggles and cap on until last
T1 - SLOW IS SMOOTH, SMOOTH IS FAST!
- Take in 1 GU while running into transition
- Use aero helmet if temp is below 75 degrees, above use road helmet
- Tri shoes without socks, sunglasses
- apply blister Band-Aids to prone areas (last 112 ride, I developed a blister medial aspect of heel)
Bike – Goal 6:45
- Lap 1= 6:20, Lap 2 = 6:25 – but don’t push it I’m not feeling these times
Nutrition
300-342 cals per hr on the bike
- 1 bottle of Gatorade En every hr, if warmer then 75 degrees drink 1.5 bottles
- 3/4 Powerbar per hour
- Total cals on bike = 325 cals/hr
- once out of town and over Evan’s yard sale bridge start drinking
- power bar on 10mins and 40 mins
- remain in saddle while climbing, keep HR in Zone 1, let others pass me, take advantage of free speed, race starts at mile 36 on the bike
SN Bike –
-restock on powerbars (4) and tubes/co2 if needed, reassess for socks, sports beans, stretch calves
- reapply chamois cream
Loop 2 –
- stay focused, continue to hydrate and eat, count the people I pass!
- I hurt but so does everyone else!
T2 Slow is Smooth, smooth is fast!
- hand bike to volunteer
- grab T-bag
- reassess blisters, need for band aids
- wrap arch with rock tape
- put on socks, shoes, visor and water bottle
- grab small quart size bag for use of ice on the course
- salt tabs, nutrition in small bag
Run -
Nutrition - 191 cals per hour
Start with water in my hand held bottle
- every 15 mins take 1 powerbar chew, start immediately on the run
- 4oz of Endurance at each aid station
- 1 salt tab per hour
- sports beans if necessary
- switch to coke after lap 1 if/when necessary
- Keep HR in zone 1 plus 30 sec for the first 6 miles
- increase HR to zone 1 until mile 12
- HR may creep to zone 2 the remaining of the run
- walk aid stations/30 steps as needed
- loop 2 will suck/embrace the suck
- one thing!
- RACE STARTS AT MILE 18
First Time Ironman only happens once!!!
- X/B1
- enjoy the moment, smile and have fun!
My goals for IMPL
Swim – stay relaxed and smooth
Bike – keep on top of nutrition despite the weather
Run – stay steady do not surge or slow down
Comments
Great Job.
"Don't push if I'm not feeling these times"...EXACTLY.
Managing the nutrition and keeping your effort controlled is more important than a few minutes on the bike.
You are totally ready.!!
See you in the morning.