Anna's IMMT race plan
Goal: Finish! HAVE FUN!!!!
FTP: 164 / VDOT: 35 / WEIGHT: 62.5 kg/138 lb
TRAVEL AND PRE-RACE WEEK:
Wednesday: Travel
Thursday: athlete check in, bike recon, swim?
Friday: swim recon, bike dial-in, briefing
Saturday: bike + gear bag check-in (12-4), feet up, hydrate, eat, sleep
PREPARE:
SWIM:
Tri-shorts, sticker under strap, sports bra or pasties?, wetsuit, Garmin strip, swim cap, Garmin watch, sun block, anti-motion sickness bands, shimmy butter
BIKE:
Front: Garmin, salt
Frame: Speedfill w. GU Perform (250 cal/bottle), Aero Bento box with 4 packs Gatorade chews (pre-opened), pain pills, extra salt pills
Behind Saddle: 1 feeder bottle of GU Perform, One bottle pre-mixed
Saddle Bag will include 1 tube, inflate valve, 2 CO2 cartridges, mini-tool.
T1 BAG:
Bike shirt
Arm coolers?
Helmet
Bike shoes
Socks (Vaseline inside)
Chamois butter
Garmin heart rate receiver
T2 BAG:
Running shoes
Fresh shirt?
Socks (Vaseline inside)
Ziploc bag: Race belt with number: 3 GU chews, scratch mix, salt pills, pain pills, sunglasses, Sweat towel
Fuel bottle filled with Scratch, 3 extra mixes
Bike Special needs:
Extra tube, cartridge
second feeder bottle?
Shimmy butter
Run Special needs:
Socks
Long sleeve shirt
Extra Scratch, GU chews
Band-Aid
Compression socks?
SAT BEFORE RACE:
Mandatory bike and gear check-in (T1/T2) After bag drop off we will walk transition, study terrain from bike position to mount area and return to the hotel. Early dinner,
Drinking Gatorade Endurance all day.
RACE DAY:
BEFORE RACE:
Rise & Shine 4:00am
Eat Breakfast: bagel, apple sauce, stinger waffles
1 btl of Gatorade Endurance or Scratch
Don’t forget bike bottles
5:30am: Be at T1
T1: Check air pressure, turn on Garmin, try to swim to warm up
15 minutes before start, Water, Snack
SWIM: start in the middle and try to stick to a group. Only swimming as fast as I can maintain form and breathing. Try to ignore people swimming over me, no stopping, no frog swimming, and swim until hands touch the ground
T1: Place swim items in bag. Wipe feet, heart rate monitor, socks, shoes, arm coolers?, helmet, jog out, grab bike, find a clear spot outside of T1 to mount, turn on bike computer
BIKE: (.69 IF; 320 TSS) Goal watts are 110 for the first 30-60 min., focus on bringing HR back down after transition. Focus on getting fluids and food in. Ride rest of the race at NP 113 goal watts. Focus on staying aero, and hydrated. Nutrition: at least one bottle per hour (250 cal) + couple chews, plus 1 salt pill every 1.5 hours
T2: Dismount, jog to T2 place. Remove shoes, helmet, fresh socks?, shoes, grab GO BAG, potty break, once on course, open GO BAG: glasses, run belt with number, salt.
THE RUN:
First 180 min. HR: 154-158 (up to 162 on hills), then HR 163-166 (up to 170 on hills), last 6 miles as fast as I can
Walk aid stations when out of Scratch (open bottle before, get mix in, get water refill), drink Water. Focus on form when it gets hard
Smile at the finish line! Then break out in tears. ;-)
Any comments appreciated.
Comments
:-P
- Turn on your bike computer before you go to the swim, make sure auto-off is turned off, that way it'll already have satellites and all that good stuff
- Is there a reason you can't have your HR monitor on already for the swim? Putting it on during T1 sounds like a waste of time, especially when everything is harder to do in T1
- for the fresh shirt in T2, I've never changed tops but I have changed shorts in both my IMs. If you have an EN tri top or other EN gear, I'd highly suggest wearing it. The mojo that you get from the team on the course is really really helpful during the run, and the EN brand makes you easy to recognize!
- I vote no on compression socks in special needs. Trying to put them on at that point sounds like a nightmare, and there is a good chance you won't get them back if you leave them in the bag. If you usually run in compression sleeves, I'd do the whole day in them, otherwise, forget them.
Thanks Rachel!
Really good tips. ?? I'm getting excited.
I will turn on the Garmin in T1 (I do that as part of bike set-up in the morning).
The heart rate monitor sometimes doesn't work after the swim (doesn't like the water). I will wear the strip and just clip on the receiver.
I am planing on wearing the EN top. I thought about changing the short but was worried it would be difficult and take too much time. I will put a pair in the bag and decide there...
Thanks Rob. I am still trying to figure out what to wear. I thought about the arm warmers and west. don't know what to do with it when it gets warmer. I will bring everything with me and maybe do the recon ride at the approximate time to see how it feels.
LOL. You would think after using it for two years I would know how to spell it....
Anna...if it is cold, you might want to wear arm warmers, vest & gloves. As it warms up and you do too, you can roll the arm warms down. If it gets even warmer, you can take arm warmers, gloves, vest off at bike special needs and put them in the BSN bag. Last year at IMMT I wore arm warmers & gloves for the first loop of the bike, then took them off, putting them in BSN bag and rode the 2nd loop without them.