Scott Davis IMChoo Race Plan
Finally got this done!
Thanks to Emily Brinkley who I may have copied her google doc ;-)
Scott Davis – IMCHOO
TARGETS:
FTP: 228
VDOT: 32
WEIGHT: 180 lbs
TIME Targets: Swim: 1:06:00 – T1 – 00:08:00 – BIKE: 6:12:00 – T2 – 00:05:00 – RUN: 4:48:00 – Total: 12:19:00
Goal 1 Enjoy the day!
Goal 2 Finish with a smile on my face
Goal 3 Target time of 12:19
Bike NUTRITION:
48-72 oz an hour based on temp -
700-1100 mg sodium an hr.
see below chart
TRAVEL AND PRE-RACE WEEK:
Sunday:
Clean Bike, change cages to race setup, (BTA, Gorilla on downtube, Gorilla behind seat)
Detailed check of chain, chainrings, cassette, etc...
Tuesday:
Use checklist while packing. Check item off after placing it in suitcase.
SWIM:
Zoot Swim Skin
Wetsuit
2x Goggles
Earplug
Extra Cap
Travel Johnsons Baby Shampoo
Tri kit
HR Monitor
If wetsuit legal calf sleeves, otherwise put on in T1
Garmin Fenex 3
BIKE:
Front: Garmin 800/BTA Bottle
Frame: bento (tire boot, salt tabs, xtra co2, tire lever, Nuun if it fits)
Behind Saddle: (1 tube, fix it sticks) Attached extra tube to bottom of seat.
BAGS TO PREPARE:
T1 BAG: With visible colored duct tape, colored mark, and number:
Zoot coolers for arms
Helmet with shield
Bike shoes w/Left shoe insert
BIKE SPECIAL NEEDS:
1 extra tube
1 extra CO2
3 extra Honey Stinger Waffles
2 Chia Bars
Extra chamois cream
5 hr energy
T2 BAG: With visible colored duct tape, colored mark, and number:
Hokas – Socks inside shoes, Glob Vaseline in both socks
Ziploc GO bag: Hat, Sunscreen, Sunglasses, Race Belt, Fuelbelt with nuun, shot blocks, Pickle Juice shot, 5 Hr Energy
RUN SPECIAL NEEDS:
Dry socks
Dry LS Shirt
Tylenol -- only for emergency
Neosporin/Bandaids
Wednesday: Drink nuun with h20 while driving
5:00 PM - Arrive in Chattanooga. Check in, Go through everything to make sure I didn’t forget items. Maybe quick short run just to loosen up a bit.
3:30 - Head to Athlete Check in
5:30 - Team Dinner Blue Water Grille
Thursday: Hydrate, Hydrate, Hydrate!!
Sleep in and chill!
Check over bike after traveling, make sure nothing needs a LBS to sort out.
1:00 - Head to Athlete Check in
5:30 - Team Dinner Blue Water Grille
FRIDAY BEFORE RACE: Hydrate, Hydrate, Hydrate!!!!
7:30 - Breakfast
10:00 Snack
10:30: 4 Keys Talk
1:00 Lunch
3:00-5:00 Pack transition/special needs bags
6:30 Dinner
8:00 Snack
SATURDAY BEFORE RACE: Hydrate, Hydrate, Hydrate!!!
7:30 - Big Breakfast
8:00 - 10:00am: Ironkids Race with the Family
10:00-10:45am: Mandatory Bike/Bag check in
11:00 am: Eat Lunch
12:00 - on: Legs Up. Movie Day. Hydrate with Nuun
6:00 - Dinner
8:00pm - Snack then lights out stare at ceiling :-)
RACE DAY:
BEFORE RACE:
Rise & Shine 3:30am
1 scoop of protein powder
1 banana
3.5 cups of applesauce
1 24 oz of Gatorade Endurance
Wait for body elimination (TMI I know)
Start walking to transition. Bring bike pump, Garmin 800/fenex3, nutrition and water bottles. Sipping on Gatorade on the way.
4:30am: Be at transition when it opens. Check air pressure. Turn on Garmin 800, calibrate PM. Place 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 1:06:00) Eat Stinger Waffle 15 min before start. Line up a bit in front of my predicted swim time if possible since it totally depends on when you get there and if wetsuit legal. Follow EN protocol picking up pace for the first 500 yrds and settle in to finish. Only swimming as fast as I can maintain form, stay in my box, count strokes, and enjoy!
T1: (00:08:00)
Immediately start working on unzipping swim skin/wetsuit while headed to gear bags. Helmet on, glasses on, shoes on. Put coolers on wrists., and if not already on, calf sleeves on. Place skin/wetsuit, 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 06:12:00) Remember the first 30 minutes just riding along. Focus on bringing HR back down after transition, start eating/drinking. Carefully roll up arm coolers. Alarm is set to beep every 15 min as a reminder to drink. 2x shot blocks every 60 mins, salt if needed. Focus on getting 2 bottles down an hour and peeing twice. I plan to carry 2 24 oz btls, ditching one at mile 20 aid station, replacing it with GE btl. If over 85 degrees, 3 btls an hour. If below, 2 btl an hour of Gatorade Endurance. Target .7 IF and HR of 135 while keeping watts/hr down on hills and false flats. Try to stay aero to keep from doing stupid stuff.
T2: (TARGET: 00:05:00)
Hand off bike and head to tent. Grab bag, and drop somewhere in tent to put shoes/socks on. Use volunteer help if needed (i.e., 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 04:48:00)
Running the EN way :30 slower than Z1 pace for the first loop of 2 – Watch HR and keep it between 125-135 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 and ice if needed in arm coolers. Focus on form when it gets hard. It’s 26X1 mile repeats at easy pace. Hold off for coke until mile 20 if at all possible. Race starts at 18-20. When it gets hard I will focus on my one thing “I can do all things through JC who strengthens me!”
I will run mile 18 for “4mom”
I will run mile 19 for my amazing team EN!
I will run mile 20 for my training self, and will not allow my racing self to screw this up!
I will run mile 21 thinking of all the naysayers and the fact that I am proving them wrong :-)
I will run mile 22 thinking about all of the weekends I gave up to get to this point.
I will run mile 23 for parents who have supported me in everything that I do.
I will run mile 24 for my daughter Kiana so that she sees that you can stay active in your old age :-)
I will run mile 25 for my daughter Hayden to show her anything is possible if you put your mind to it.
I will run mile 26 for my beautiful bride Michelle who allows me to do this!
I will run the last .22 for me and will enjoy the accomplishment, and all of the hard work.
Link to Google doc for full nutrition breakdown
https://docs.google.com/document/d/1qWROy41yllq3oRDZno9g4MZNAB2bMQ7geWeUmHEW0Yo/edit?usp=sharing
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