Keith's IM Maryland 2015 Race Plan
IMMD 2015 Race Plan
Two weeks Pre-race:
Bike Tune up
Bike fit
Confirm SWAT - bladder 3 bottles, aero cage w tools
Check bar tape
change battery in speed/cadence sensor
RACE WEEK
Sunday
Clean Bike
Oil chain
Tuesday
Food - pretzels, oatmeal, yogurt, fig newtons, bananas, Gatorade endurance, Nuun
Cut Nails
Shave with razor
Charge electric shaver
Pack
Spectator chairs
electric tape
Wednesday
Swim 30 in the morning; swim class workout
TRAVEL DAY
Thursday
Big breakfast before by 8 a.m.
Swim race course
Charge Garmin
Ride 60 mins race course; if possible
Team EN dinner 5:30
Drink electorlytes all day
Athlete check-in
T1 Bag
Helmet w sticker on front
bike shoes
gloves
extra contacts
transition towel
4 bottles of crab juice
3 ziplocs of dry crab juice
sunglasses
socks
butt shield/chamois butter
extra goggles
T2 bag
running shoes
running hat
run socks
bottle of infinit
Go Bag
race belt
ziploc of infinit
body glide/sportshield travel size
band aids
blister pads
Prep Bike special needs
4 bottles of pre-mixed of crab juice
2 ziplocs of crab juice
Payday
nekot peanut butter cookies
bonk breaker
chamois butter
extra tube
CO2 cartridges
gatorlytes
Prep Run Special Needs
bottle Crab juice
socks
chamois butter
Friday
8 a.m. Practice swim in CHoptank RIver with ISOTC
BIg Breakfast as soon after swim as possible – Carbs heavy
drink Electrolytes all Day
Smart Lunch
salty Snacks
Bike drop off after Lunch:
Walk route from water to bags to bike to exit. Think about transitioning from swim to bike mentally; leave the swim behind youS!
Look for landmarks and markers for bike rack position. Note row/column of t bags. Back to Hotel to Chill, Stretch, Watch Movie, Etc.
Light Dinner by 5 pm -- rice/pasta chick.
In Bed by 9pm -- Final review of Race Plan.
T1 Bag
Helmet w sticker on front
bike shoes
gloves
extra contacts
transition towel
4 bottles of infinit
3 ziplocs of infinit powder
sunglasses
socks
butt shield/chamois butter
extra goggles
HR monitor
T2 Bag:
running shoes
running hat
run socks
bottle of crab juice
Go Bag
race belt
ziplocs of dry crab juice
body glide/sportshield travel size
band aids
blister pads
Special Needs Bike:
4 bottles of crab juice
2 ziplocs of crab juice
Payday
nekot peanut butter cookies
bonk breaker
sport shield/chamois butter
extra tubes
CO2 cartridges
gatorlytes
Special Needs Run:
Extra Gatorlytes
2 x caffeinated gels
Crab juice bottle
socks
chamois butter
Morning Bag:
Swim Cap with tinted Goggles / TriSlide in them.
Back up Swim goggles.
Bike Emergency Kit
Hand Towel
chip & chip strap
sunscreen
Friday Night
Sharpie for race number & AG
Race Numbers
Bandaids
Chip on ankle
RACE DAY Wake Up
Eat Breakfast:
2 cups applesauce, banana, bottle gatorade with gatorlytes
oatmeal
Coffee or Latte Coconut water
Get Dressed:
EN Team tri shirt & ISOTC shorts
Chamois Cream
Transition Check
Nutrition bottles on the bike
Three bottles of Crab Juice
Bladder filled with Crab Juice
bonk breaker
Sunglasses in helmet with doo rag & gloves
Tire pressure check.
5:45am cliff bar
Crab juice with coconut water
Team Picture --
Final Suit Up
chamois cream
Body glide
cap, goggles, spit anti-fog.
Clothes into dry clothes bag.
drop off morning bag
PreSwim
Goggles under cap!
Water and Gel at 20 minutes.
Easy warm up if possible with a few short efforts.
The Swim -- Just Keep Swimming!
Start Easy and smooth - focus on form and gliding
Focus on: (1) breathing (2) sighting (3)
Never stop moving!
T1
Find Bike - INSERT LOCATION,
Wetsuit goggles & swim cap into T2 bag
Put on socks & shoes.
Sunglasses & gloves on.
Put infinit ziplocks in tri top
Helmet On / Buckled.
Jog bike to Mount Line
Bike Strategy
Settle In, confirm everything is good and working.
First 7 miles are easy and focused. zone 1; collect yourself mentally, enjoy the moment of finishing a 2.4 mile swim
Zone 2 effort
Adjust position as needed - stay relaxed
Maintain HR zone 2 low zone 3
Smooth cadence; 85-95 rpm
stay aero as much as possible
Bike First 30 Minutes:
Start fueling with crab juice @ 15' mark.
Fluid targets = 2 bottles per hour of Infinit
1 Gu per hour.
goal is to pee by Mile 30.
T2
Dismount
Take off Helmet on the move.
Find bike
take a deep breath and smile.
running hat
Race belt with number on.
Shoes (on top), single sock in each.
Start walking out with GO Bag.
Run
Keep pace at about 10:30 for first five miles BUT KEEP MOVING
Cadence
Drink immediately
Eat gu or chews at aid stations
Drink Crab Juice
refill crab juice with water at aid stations
Maintain sodium intake 1000mg per hour
run steady
if you have anything left save it for last three miles to run negative splits
0
Comments
1. the 60 minute bike recon..... I would scrap it. Drive the course instead. Too much bad can come from riding your bike in a town where there are too many athletes in one concentrated location. Some people shake their legs out on the bike, spin if you need to, if you're driving, maybe take trainer instead? Personally I would put myself in a bubble but thats just me.
2. I can't figure out your nutrition breakdown to save my life. I don't know what crab juice is and I don't know how much infinite you're drinking so I will just say this, if you've practiced it all and it works.... FANTASTIC! If not make sure you are taking enough sodium (get BASE salt if not its the best) make sure you are taking enough calories etc. It seems like a lot of moving parts to me. I know you are use to infinite and mixing bottles in shorter courses and half irons etc. I haven't been paying enough attention to your training to know where you are here, just throwing out in my best mom voice "make sure you've checked that"
3. This is very detailed and Im glad you have it all together. I know you're nervous but I would make sure you have the 4keys down pat. Remember to stay in your box. Keep the box as big as you can for as long as you can. Staying steady, calm, cool and collected all day. Remember to have your One thing (and back up one thing's 1, 2, 3, 4, 5) and at mile 18.... STEAL SOULS! I am so excited to watch you race, even if its virtually. Ive trained with you, I know your game face and I know your "I'm scared" face. Throw it all together for a "I GOT THIS" face! Its a long day and a lot can happen, so keep that fantastic smile of yours turned on, tune in your EN Ninja brain and I have zero doubt you will hear "Keith, you. are. an Ironman!"