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Ken Adler IMChoo Race Plan - My First IM

kadlerkadler
in Racing Forum 🏎

OK, IM Chatanooga will first IM after having done 5 half IM's and and 2 marathons over the past 4 years. As some more background I am 51 years old, 5'8" and 154 pounds.  FTP is 240is, VDOT is 43

All comments appreciated. I suspect particular help needed with thinking through transitions as the events I have done in the past have not been organized with transition tents and bags as are IM events

Tuesday


  • 60 minute bike

  • Pack what was not sent with TriBike Transport

    • Cyclops Joule and charger cable

    • Garmin 910XT and charger cable

    • Heart rate monitor strap

    • Flip flops

    • Running shoes

    • Casual clothing

    • Safety pins

    • Sleep at least 8 hours

    • Electric tape

    • Colored tape to identify bags

    • Beet powder

Wednesday


  • 30 minute easy run (only if Archilles feeling great!)

  • Beg Dinhoffer to call hotel and confirm late check in time for Thursday

  • Sleep at least 8 hours

Thursday


  • 30 minute swim

  • Leave work no later than 5PM, take taxi to Airport

  • Fly from Westchester Airport to Chattanooga


    • US AIR 3945 departs :6:59 PM arrives 11:39

  • Taxi to Stone Fort Inn,  East 10th Street 1-866-599-6674

  • Hopefully asleep by 1am

Friday


  • Athlete check in at Ross’s Landing (9am-5pm)


    • Pick up Scott Dinhoffer’s swag bag and only give to him if hotel works out, otherwise post it on Ebay

  • 4 keys talk (10:30am-12:00pm) DoubleTree Hotel, 407 Chestnut St

  • 2pm athlete briefing at Ross’s Landing

  • Pick up Bike and gear at TriBike Transport at expo and get it back to hotel (2 trips?)

  • Drink electrolyte laden drinks all day, good meals, early dinner

  • Review of Bike / Bags


    • Morning Bag

    • T1 Bag

    • T2 Bag

    • Bike Special Needs

    • Run Special Needs

  • Test ride bike in late afternoon, check out a little of course

  • Pack bags in evening


    • T1 bag


      • Bike shoes, socks, gel flask, mini pump??, belt with gels or use gel from course?

    • Bike special needs


      • 2 Co2, 2 tubes

    • T2 bag


      • all in to go bag except shoes and race belt (still open on if will carry fluid nutrition or not and which belt to use)

      • On sock in each shoe, with shoes on top of to go bag

      • Hat, sunglasses, extra socks, Naproxen

      • Keep to go bag for ice

    • Run special needs bag


      • Band aids, vaseline, peanut M&Ms, Water bottle with iced coffee drink

    • Morning bag


      • Post race shirt, shorts

Saturday


  • Bike and Gear check in (10a-3p)

  • Ride bike again for a mile or so to check

  • Walk route from water to bags to bike to exit.

  • Look for landmarks and markers for bike rack position. Note row/column of t bags.

  • Get lunch and order a to-go dinner for later

  • Buy breakfast for next morning, bagel, 2 banana, yogurt, 2 bottled iced coffee

  • Safety pin chip to ankle before bed

  • Charge bike computer and garmin


    • Set up Garmin

RACE DAY



Wake Up at 3:30


  • Eat Breakfast, 700 calories

  • Naproxen

  • Dress, HR strap / EN kit / Garmin

  • Bring sports drink bottle, wetsuit, goggles, cap, bike computer, morning bag

Out the door at 4:30


  • 25 minute walk to transition

Transition Check


  • Nutrition bottles on the bike


    • Two bottles of Perpetuem on Frame ???

    • One bottle of Perpetuem in Between Bar Hydration system

  • On Bike storage


    • Zip ties

    • 1 canister of salt tabs

    • Computer mounted, calibrated.

    • Check/pump tires.

  • Head to get Body Marked

  • Team Picture -- 6:30am SHARP – in front of Ice Cream shop right by body marking and bright IM light

Final Suit Up


  • Body glide

  • Wet suit

  • Cap, goggles.

  • Clothes/flip flops into Morning (white) clothes bag.

  • Hand off bag

PreSwim


  • Drink and Gel at 15-20 minutes to start (about 7:30a).

Swim (1:15 target):


  • Go out easy, focus on low heart rate for first 10+ minutes

  • Use the shoreline and nearby swimmers to sight for me.

  • Get into a rhythm by concentrating on smooth breathing, smooth stroke

  • Do not stop swimming during sighting

T1 (8:00 target)


  • Hand wetsuit & T1 bag to nearest volunteer.

  • Put on shoes, place sun sleeves and gel flasks in jersey

  • Leave tent and find Bike

  • Power On Computer

  • Helmet On / Buckled

  • Jog bike beyond Mount Line  .

Bike (6:30 target)



Bike // Pacing -- Steady + Aero


  • Settle In; confirm everything is good and working.

  • Put on sun sleeves

  • Target 165w all day (.70 IF). Climbs up to 200w as needed.

  • HR in 120 area, never above 130.

  • Remember to shift down on hills, small hills and false flats

  • Stay in Aerobars as much as possible

  • Never stop pedaling, coast as little a possible

Bike // First 20 Miles // JRA Zone:


  • First 11 miles are super easy until the beginning of the loop

  • Fluid target =  Try for 2 bottles of Perpetuem for first hour (500 Calories).

Bike // Miles 20 - 90 // Ninja Zone


  • Allow HR to climb but never over 130

  • Settle into target normalized power of 155 to 165

  • Do opposite everyone else and ease up on the hills, focus on constant energy

  • Fluid target = 2 bottles of Gatorade Endurance per hour (300 calories)

  • Use Gels to top off calories and get to 300 to 350 calorie / hour target

  • Salt stick pill if hot and needed

Bike // Miles 90 – T2 // Strong Zone:


  • Stick with a HR target of 130 max.

  • Stay strong with a target normalized power of 165 all the way back into town.

  • Fluid target = 2 bottles of Gatorade Endurance per hour.

  • Mentally prepare for the transition to running.

T2 (7:00 Target)


  • Hand off bike.

  • Take off Helmet

  • Find bag, head to tent.

  • Bag down & Open.

  • Race belt with number on. Have a 8 gels in loops on race belt and water bottle with Perpetuem or belt with no hydration ????.

  • Shoes (on top), single sock in each.

  • Start walking out with GO Bag.G

  • Sunscreen station

  • Exit transition to Run Out.

Run (5:00 Target)



  • NO SUCK UNTIL MILE 18.

  • 30 steps walking reward at all aid stations.

  • Don't walk between aid stations

  • 250 calories per hour (more if possible in first half of run) as much through hydration as possible topping off with gel, bananas, pretzels or whatever


    • 4oz Gatorate Endurance = 25 calories

    • 4oz coke = 47 calories

    • 10 mini pretzel = 50 calories

  • Grab base salt, use salt stick each hour

  • Miles 1 - 6


    • Put on hat and sunglasses

    • Hit the hill out of T2 very easy.  Do not raise heart rate on this hill!!

    • Force the pace to be slow…..STUPID SLOW

  • Miles 6- 18


    • Constant exertion

    • No negative thoughts allowed

  • Miles 18+


    • Finish strong, decide what point pace can pick up to finish line


Celebrate with EN team and wife if up for it

Comments

  • Mariah BridgesMariah Bridges
    1. Move as much admin duties to your first two days and away from Saturday -- Saturday should be bike check in eat and rest- rent movies, feet up, mental game prepared. For instance, buy your groceries when you get there, don't make that a saturday chore.

    2. 25 minute walk to transition? How far away are you? Can you take an uber, get a ride, thats 20 minutes more than you should walk

    3. Team picture is now earlier looking at 530 - Will go over one more time but looking like people want to be on the bus a lot earlier, FYI

    4. The less moving parts in transitions the better - can you have your computer turned on when you leave it at transition and make sure it doesn't fall asleep? Just a thought.

    5. Would encourage you to switch to BASE salt for all sodium instead of salt stick if needed easier and absorbs faster into the body

    6. For T2 would also encourage you to use course fluids here, don't know the reason for wanting fuel belt but if your body can handle endurance on the course, less moving parts, less weight on you, take the gels and race number and go, if you can deal with gels on course do that too, race number and go

    You're going to do fantastic. As your race captain if you need anything, don't hesitate to reach out. Stoked to watch you execute!!!
  • kadlerkadler
    Good tips Matriah,

    Ditching the fuel belt.

    Will get an Uber or something

    Will switch my computer to never shut off and turn on prior to swim

    Thanks for the heads up on the picture!
  • rlh2000rlh2000
    Unless T2 is very long (don't know Choo), don't make your goal 7 minutes- make it 2-3!! Don't give yourself permission to take your time! I'd try to hold off on coke until mile 18 or more, make it a reward. Love the "No negative thoughts allowed"- make sure you have plenty of positive thoughts/one things to replace them with! You might find taking gatorade gets really hard in the run. Try to frontload your run calories as it will get harder to get any in towards the end. Is your run pacing based on pace or HR? I really liked pacing on HR and not even knowing what pace I was going. Make sure you keep your go bag to hold ice if at all warm. This will be a savior! 10 mini pretzels at every aid station? That would add up to 260 mini pretzels. Unless you trained with this, I'm a bit wary. I generally take the approach on the run of taking what looks good to me, within reason. SO sometimes pretzels, sometimes banana, sometimes gu.

    Have a great race! You are ready!
  • kadlerkadler
    Thanks Rachael.

    Have little clue about these transitions so will adjust my goal.

    Am with you "eat what looks good" approach and the front loading of calories My stomach is generally good with that.

    Making my postive thought list now!
  • Neill MorganNeill Morgan
    What they said, Ken, especially the transitions. Few moving parts, put the sleeves on your handlebars with a rubber band and you can put them on during your JRA time instead of transition. Also, are you sure you want to use naproxen instead of acetaminophen? NSAIDS can have nasty effects during endurance activity. You are ready for this, you're going to do great.
  • kadlerkadler
    Neil,

    Genius idea about the sleeves. Will read up on the Acetaminophen switch.

    Thanks
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