EB IMChoo Race Plan
Emily Brinkley – IMCHOO Race Plan
Based on the feedback from the team, I will continue to revise my plan at the link below. Thanks for your help, gang!
https://docs.google.com/document/d/1FDUz5Ld-hXX_eVrK3DeS1rjfm0iRh8FX6ij09PvGCQU/edit?usp=sharing
TARGETS:
FTP: 211
VDOT: 42
WEIGHT: 58 kg/129
TIME: Swim: 1:07:00 – T1 – 00:04:00 – BIKE: 5:59:00 – T2 – 00:03:00 – RUN: 4:29:00 – Total: 11:42:00
NUTRITION:
Based on Core Diet plan I'll need 32oz/700mg an hour -
see below chart or at link above
TRAVEL AND PRE-RACE WEEK:
Monday:
Last bike check at Uptown Cycles
Tuesday:
Use checklist while packing. Check item off after placing it in suitcase.
SWIM:
ROKA Swim Skin
Wetsuit just incase
2x Goggles
Extra Cap
Travel Johnsons Baby Shampoo
Tri kit
HR Monitor
Sports Bra
BIKE:
Front: Garmin 500/Aero bottle
Frame: xlab bento 4xGE Carb Chews 2xBonkBreakers 3xGuEspressoLove 2xGatorlytes
Behind Saddle: Saddle Bag: 2 CO2, 2 tubes, 2 levers
Gorilla Cage: Carrying 24 oz btl until mile 20 and replacing with GE bottle.
BAGS TO PREPARE:
T1 BAG: With visible colored duct tape, colored mark, and number:
EN coolers for arms (will have on bike and put on during admin miles)
Helmet
Bike shoes
Sunglasses
BIKE SPECIAL NEEDS:
1 extra tube
1 extra CO2
2 extra GE Carb Chews
2 Bonk Breakers
Extra chamois cream
T2 BAG: With visible colored duct tape, colored mark, and number:
Newton Gravity Shoes – Socks inside shoes
Ziploc GO bag: Hat, Sunglasses, Race Belt, Fuel Belt with 4X GE Chews 2 Espresso love Gu. 2 Gatorlytes.
RUN SPECIAL NEEDS:
Dry socks
Dry Shirt
Gatorlytes
Tylenol
Neosporin/Bandaids
THURSDAY:
2:00 - Arrive in Chattanooga. Go through everything to make sure I didn’t forget items.
3:30 - Head to Athlete Check in
5:30 - Team Dinner Blue Water Grille
FRIDAY BEFORE RACE:
7:30 - Breakfast
10:30: 4 Keys Talk
12:00 Quick bike test
1:00 Lunch
3:00-5:00 Pack transition/special needs bags
6:30 Dinner
8:00 Snack/Protein Shake
SATURDAY BEFORE RACE:
7:30 - Big Breakfast
8:00 - 10:00am: Ironkids Race
10:00-10:45am: Bike/Bag check in
11:00am: Eat Lunch
12:00 - on: Legs Up. Movie Day. Hydrate with Gatorade Endurance
6:00 - Dinner
8:00pm - Protein Shake/Lights Out
RACE DAY:
BEFORE RACE:
Rise & Shine 3:00am
1 Naked Protein Drink
1 cup of coffee
1 bagel
2 cups of applesauce
1 24oz of Gatorade Endurance
Start walking to transition. Bring bike pump, Garmin 500/920, nutrition and water bottles. Sipping on Gatorade on the way.
4:30am: Be at transition when it opens. Check air pressure. Turn on Garmin 500, calibrate PM. Place arm coolers, nutrition and bottles on bike. Mentally place landmarks with bike position. Grab swim stuff, drop off morning clothes bag, get body marked, and head to shuttle for swim start.
SWIM: (TARGET 1:07:00) Eat Gu 15 min before start. Line up a bit in front of my predicted swim time. Follow EN protocol picking up pace for the first 300m and settle in to finish. Only swimming as fast as I can maintain form.
T1: (00:04:00)
Immediately start working on unzipping swim skin (point and ask volunteer for help) while headed to gear bags. Head in to tent. Helmet on, glasses on, shoes on. Place skin, goggles, cap back in bag. Find bike, run along outside of the bike racks out onto the course, passing all athletes trying to clip in.
BIKE: (TARGET 05:59:00) Remember the first 30 miles just riding along. Focus on bringing HR back down after transition, start eating/drinking. Carefully put on arm coolers. Garmin 500 alarm is set to beep every 15 min as a reminder to drink. Eating every 45 min until 3 hours in. Switch to gu/ every 45 min OR / 2 chews every 30 min. Focus on getting 1 bottle down an hour and peeing twice. I plan to carry 2x24 oz btls, ditching one at mile 20 aid station, replacing it with GE btl. If over 85 degrees, 1.5 btls an hour. If below, 1 btl an hour of Gatorade Endurance.
T2: (TARGET: 00:03:00)
Hand off bike and head to bags. Grab bag, run to tent and drop somewhere in tent to put shoes/socks on. Use volunteer help if needed (i.e. have them grab my Gu, pull things out of bag, get something to drink) Put helmet, bike shoes (if I don’t leave clipped in) in bag. Grab GO BAG, stand up, potty break if needed, out running through the tent. Stop at volunteers for sunscreen. Once on course, open GO BAG: Hat, fuel belt, run belt with number, sunglasses.
THE RUN: (TARGET 04:29:00)
Out running :30 slower than Z1 pace for the first loop of 2 – Watch HR and keep it between 120-130 bpm (first 6-8 miles in the teens if I can swing it.) Walk all aid stations and ask HOW DO I FEEL? WHAT DO I NEED? Do I need nutrition? Salt? Fluids? Am I hot? How is my HR? Can I see straight? Focus on keeping core temp down by taking advantage of ice in go bag, water on cool wings. Focus on form when it gets hard. Hold off for coke until mile 20 if at all possible. Race starts at 18-20.
NUTRITION BREAK DOWN:
Full Chart found on Google Doc link above ^^
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Comments
2. I would personally only take tylenol if it was a serious emergency. Ive read multiple articles against it any pain meds during endurance sports but glad that its tylenol bc anything like an anti inflammatory would be disastrous. I know you have had GI issues in the past, just rather see you crush the last part of your race than have it go down bc of tylenol.
3. If you can start practicing with Perform for "sipping" CoreDiet recommends the different kind of proteins and switching it up pre race. They went over the reasoning in the last webinar. Would start now if you can and since IOS carries it, it won't be a hassle to grab a can.
4. I'm sure you have but just in case, practice putting on arm coolers while on bike- maybe parking lot or in neighborhood since it you'll be doing it on the admin part of the bike out
You're super prepared. Excited to watch you execute and dominate! I'm here if I can help with anything!
1. Good call. I'll need to practice it first.
2. Tylenol was a Coach P recommendation in case knee starts pulling. It's a just in case.
3. I've still got a can. Will do.
4. I practiced at Raleigh 70.3
Will also practice all of this in my Final RR this Friday. : )
Emily, this race plan is very good. If executed as written above, you will do very very well. Knowing the swim, based upon reports from training partners who did Choo last year, don't be surprised if you exit the water in less than an hour.
Go get it sister!!!
EB,
I like almost everything but your nutrition plan. But I also disliked your IMTX nutrition plan, so at least I'm consistent. If Jesse says you need a minimum of 32oz, why are you focusing on drinking one bottle every hour, which if none gets spilled and none sits in the bottom of your BTA bottle, equals 24oz? In reality, it's probably more like 18-20oz with the spillage and splashage. You won't be peeing 2x on 20oz per hour. In fact, you may not pee until the following Tuesday. Regardless, this leaves you short on liquid and short on salt, but you plan on making it up with two Bonk Breaker bars that have almost no sodium, but do have 15% of your daily recommended intake of fat, protein and fiber? This is the one day of the year when you don't actually need the daily allotment of those things. If you drank 1.5 bottles per hour, you'll get 63g of carbs, which is probably all you need per hour. If you're hungry or want to front-load the bike with a few more calories, just eat a couple of GE chews (2 would = 15g) and get that carb intake up to 75-80 (Jesse says 0.6 grams per pound of body weight per hour, which is .6 x 129 = 77.4g/hr. Also, I would recommend dropping that 6:00 feeding if you plan on a 6-hour ride. Seriously ease off the food/calories the last hour to give your stomach a running chance.
You want to JRA for the first 30 minutes of the bike, not the first 30 miles.
If it were me, I'd put my sunglasses on the bike (along with my shoes), and put the rolled-up arm coolers around my wrists in T1. If you crash, there's a 90% probability that it will happen trying to put on the coolers while rolling. Don't crash.
I'm gonna avoid caffeine during race week this year, then only turning to it late in the bike (Mile 70-80) and during the run. You start in earlier (coffee for breakfast), then it loses its effectiveness later in the day when you need the focus kick. I don't think you'll have any problem being awake before the start.
Just my $.02.
+ I put my arm coolers, rolled up like donuts, over my wrist as I jog out of T1 to bike…better to do that / roll up there then when riding in tri rush hour.
+ I tape gatorlytes with elec tape to bottom of handlebars as they are emergency only and don’t need to get in the way.
+ I suggest having a tube of salt pills and a few tylenol that you carry all day, in case. I would put this in your pocket out of T1 and carry all day…don’t want to wait until Mile 13 of run for tylenol.
+ Day before no 8pm protein shake…have 1/2 a powerboat…it’s all “race food”…movie snack time is pretzels and fig newtons…
+ Confirm Garmin won’t go into sleep mode while you are swimming.
+ Execution looks great…work the rollers, you will be flying!
+ If hot plan on 1 bottle GE, 1 water toward the end so you can continually get wet…and start of run same thing (bend over, save shoes from water).
+ On run, if you feel good early, EAT. Don’t stick to a rigid plan as you might miss out…you can start coke earlier if you can’t eat anything else after 1/2 way…