IMChoo Race Plan "Celebrating Life"
IMChoo September 27 2015 “Celebrating Life” said Coach Patrick!
My journey to IMChoo became a race for life! My husband Mike has been struggling with Aplastic Anemia for the last 7 years. In January he relapsed and on June 10th he received a bone marrow transplant. He always said “this is not happening to me it is happening to us” … so true.
My training journey to IMChoo became my foundation to survive watching my husband go through a horrific disease /procedure and being his caregiver for the last nine months. Feeling blessed that a 23 year old from Europe with a 10/10 match was willing to donate his marrow. Mike will be post-transplant 109 days on race morning. The doctor approved his travel to IMChoo with me.
2012 IM Florida – 17:06 managed to get lost on the run and add an extra mile.
2014 IM Florida- DNF Swim was canceled, Crashed my bike at 56 miles- duct tape the body and bike ? rode to mile 100 – derailleur fell off –ran with my bike to mile 104 then the race was over for me.
2015 IM Choo – Excited to be back …. Celebrating Life!
IMChoo Goal 16:00:00 – Keep HR stimulated –steady HR all day
Swim: 1:30, T1 - 0:00:08:00, (should only take 1:10)
Bike: 7:00-7:30, NP154, IF .65 /.68,
Run: 6:30, Average heart rate 135 low 135 mid 140 -145 high 150 to 155 Back off at 160
Schedule:
Wednesday A.M. -Hospital then travel to IMChoo
Thursday 9:00 A.M. -Athlete Check in
Thursday 11 A.M.- Athlete Briefing
Thursday 1:00 P.M. - Shop for groceries
Thursday 2:30 P.M. -lay out race bags- fill according to list / take a photo of each bag with the items, so on race morning I do not panic… did I put ? in the bag.
Thursday 5:30 P. M. - Team EN Dinner
Friday: 10:30 A.M. - EN 4- Keys at Double Tree
Friday: -Drive the run course and then swim
Friday: 4:30 P.M. -Dinner
Friday 6:00 P.M. -Opening Ceremony
Friday 8:00P.M. -Call it a night/sleep
Saturday 10:00 A. M. -Bike and Gear Check in
Saturday 4:30 P.M.- Dinner
Saturday - Night before Race
9:00 P.M.
1. Shake x 2
2. ½ cup apple sauce
3. Peanut Butter and Jelly
4. MAP
2 A.M.
1. Shake x 2
Sunday 4:30 A.M. Wake
1. Shower, dress, vitamins.
2. Breakfast: Oatmeal, fruit , 5 map (protein)
3. Pack for T1, morning fill prepare EFS Bottles x 3, gather special needs bags.
Sunday 5:00 A.M. Transition
1. Body markings
2. Fill tires
3. Place bento box
4. Place /Check edge 910 for power and readings
5. Check stages crank arm, uncover.
6. Place/Check power to Di2 shifters.
5:30 A.M Take photos with EN team (??)
5:45 A. M. ? Take bus to swim start - line up according to finish time 1:20
1. Put on Wet suit- over– tri top and shorts-heart rate strap
2. Goggles
3. Defogger
4. Hair tie
5. Swim cap
6. 10 MAP pills – bottle of EFS water
7. Power gel or shot block (calories 110,200 sodium), and two salt tabs 425 sodium).
8. Blanket
7:30 A.M. Swim Start
Goal 1:20 – 1:30: Swim only fast as your ability to maintain form. Count your strokes stay in my box, site every 6 strokes, look at last buoy. Be mindful of the current direction to site correctly. RELAX!
8:45 - 9:00 A. M. finish swim walk to T1
1. Take wet suit off.
2. Call out number 979, grab bag.
3. Point to volunteer for help.
4. Dump bag out on floor
5. Put socks on
6. Shoes
7. My app belt tracker
8. Jersey- Salt tabs/chews will be in pocket.
9. Helmet with mirror
10. Sunglass
11. Jacket
12. Eat bag of chews
8:55 A.M. Get bike, walk to mount line
T 1-8 Minutes
Bike Goal: 7:00 - 7:30 hours
9:00 A.M. Start bike
1. JRA: First 12.5 miles (just riding along zone 1 Z one 1 / 65-69% of FTP)
A. Get legs back, head start on fueling, hydration, and ride opposite of everyone else.
B. Bike start eat: 1 bar,2 salt,1 shot block,5 map
C. Get heart rate down.
2. Ninja Zone: Mile 12.5 to 77 @ zone 2 - 67%to 69% of FTP.
A. False flats through Cove, Hog Howl, out of Chickamauga back to Cove to start of Hog Jowl for 2nd lap.
Objectives:
A. Setting up mile 18 of run.
B. Keep it rolling.
C. Apply 90% rule, do opposite of everyone else.
3. Strong Zone: Mile 86 to 116 @ 75% of FTP - Strong
A. Eat and drink.
B. Hard left at Hog Jowl through Chickamauga to T2.
C. Conserve momentum on Hog Jowl stay on gas to help with rollers.
D. At Chickamauga on 2nd loop use same or slightly stronger effort uphill then first loop.
Bike nutrition:
480 calories per hour (ave with bike special need food), sodium 650
1. EFS. Power 1.5 scoops.
2. ½ power bar.
3. Power gel w/caffeine
4. Shot block/margarita.
Special needs bag: Orange, peanut butter and jelly, coke, trail mix, tube, cartridge
Dismount bike
T2- 8 minutes
1. Call out number 979, grab bag.
2. Point to volunteer for help.
3. Put race number on belt.
4. Run shoes.
5. Plastic Bag with items in it, grab and go place items in pocket while running and visor.
6. Eat bag of chews
7. Bottle of EFS
Run out
Run Goal: 6:00-6:30 hours
Walk aid stations
EFS drink, power gel, cliff shot blocks, power bar salt stick caps 2
Note AV heart rate off bike
The JRA Zone, Miles 0-8 run easy
1. Drink and eat
2. Heart rate 135 steady all day / to 145 to 150 finish at 155. Back off when 160
The wait for it Zone, Miles 8 to 18
1. Run steady 135 to 140
The Strong finish Zone, Mile 18 to 26.2
.1 Want to be a “Rock Star” so I need to raise heart rate in final 10 k to finish with 155 hr
Special needs bag: long sleeve shirt, orange, pretzels,.
Concerns:
Finishing the race in 16 hours with the race starting at 7:30A.M.
Waiting to exhale,
My journey to IMChoo became a race for life! My husband Mike has been struggling with Aplastic Anemia for the last 7 years. In January he relapsed and on June 10th he received a bone marrow transplant. He always said “this is not happening to me it is happening to us” … so true.
My training journey to IMChoo became my foundation to survive watching my husband go through a horrific disease /procedure and being his caregiver for the last nine months. Feeling blessed that a 23 year old from Europe with a 10/10 match was willing to donate his marrow. Mike will be post-transplant 109 days on race morning. The doctor approved his travel to IMChoo with me.
2012 IM Florida – 17:06 managed to get lost on the run and add an extra mile.
2014 IM Florida- DNF Swim was canceled, Crashed my bike at 56 miles- duct tape the body and bike ? rode to mile 100 – derailleur fell off –ran with my bike to mile 104 then the race was over for me.
2015 IM Choo – Excited to be back …. Celebrating Life!
IMChoo Goal 16:00:00 – Keep HR stimulated –steady HR all day
Swim: 1:30, T1 - 0:00:08:00, (should only take 1:10)
Bike: 7:00-7:30, NP154, IF .65 /.68,
Run: 6:30, Average heart rate 135 low 135 mid 140 -145 high 150 to 155 Back off at 160
Schedule:
Wednesday A.M. -Hospital then travel to IMChoo
Thursday 9:00 A.M. -Athlete Check in
Thursday 11 A.M.- Athlete Briefing
Thursday 1:00 P.M. - Shop for groceries
Thursday 2:30 P.M. -lay out race bags- fill according to list / take a photo of each bag with the items, so on race morning I do not panic… did I put ? in the bag.
Thursday 5:30 P. M. - Team EN Dinner
Friday: 10:30 A.M. - EN 4- Keys at Double Tree
Friday: -Drive the run course and then swim
Friday: 4:30 P.M. -Dinner
Friday 6:00 P.M. -Opening Ceremony
Friday 8:00P.M. -Call it a night/sleep
Saturday 10:00 A. M. -Bike and Gear Check in
Saturday 4:30 P.M.- Dinner
Saturday - Night before Race
9:00 P.M.
1. Shake x 2
2. ½ cup apple sauce
3. Peanut Butter and Jelly
4. MAP
2 A.M.
1. Shake x 2
Sunday 4:30 A.M. Wake
1. Shower, dress, vitamins.
2. Breakfast: Oatmeal, fruit , 5 map (protein)
3. Pack for T1, morning fill prepare EFS Bottles x 3, gather special needs bags.
Sunday 5:00 A.M. Transition
1. Body markings
2. Fill tires
3. Place bento box
4. Place /Check edge 910 for power and readings
5. Check stages crank arm, uncover.
6. Place/Check power to Di2 shifters.
5:30 A.M Take photos with EN team (??)
5:45 A. M. ? Take bus to swim start - line up according to finish time 1:20
1. Put on Wet suit- over– tri top and shorts-heart rate strap
2. Goggles
3. Defogger
4. Hair tie
5. Swim cap
6. 10 MAP pills – bottle of EFS water
7. Power gel or shot block (calories 110,200 sodium), and two salt tabs 425 sodium).
8. Blanket
7:30 A.M. Swim Start
Goal 1:20 – 1:30: Swim only fast as your ability to maintain form. Count your strokes stay in my box, site every 6 strokes, look at last buoy. Be mindful of the current direction to site correctly. RELAX!
8:45 - 9:00 A. M. finish swim walk to T1
1. Take wet suit off.
2. Call out number 979, grab bag.
3. Point to volunteer for help.
4. Dump bag out on floor
5. Put socks on
6. Shoes
7. My app belt tracker
8. Jersey- Salt tabs/chews will be in pocket.
9. Helmet with mirror
10. Sunglass
11. Jacket
12. Eat bag of chews
8:55 A.M. Get bike, walk to mount line
T 1-8 Minutes
Bike Goal: 7:00 - 7:30 hours
9:00 A.M. Start bike
1. JRA: First 12.5 miles (just riding along zone 1 Z one 1 / 65-69% of FTP)
A. Get legs back, head start on fueling, hydration, and ride opposite of everyone else.
B. Bike start eat: 1 bar,2 salt,1 shot block,5 map
C. Get heart rate down.
2. Ninja Zone: Mile 12.5 to 77 @ zone 2 - 67%to 69% of FTP.
A. False flats through Cove, Hog Howl, out of Chickamauga back to Cove to start of Hog Jowl for 2nd lap.
Objectives:
A. Setting up mile 18 of run.
B. Keep it rolling.
C. Apply 90% rule, do opposite of everyone else.
3. Strong Zone: Mile 86 to 116 @ 75% of FTP - Strong
A. Eat and drink.
B. Hard left at Hog Jowl through Chickamauga to T2.
C. Conserve momentum on Hog Jowl stay on gas to help with rollers.
D. At Chickamauga on 2nd loop use same or slightly stronger effort uphill then first loop.
Bike nutrition:
480 calories per hour (ave with bike special need food), sodium 650
1. EFS. Power 1.5 scoops.
2. ½ power bar.
3. Power gel w/caffeine
4. Shot block/margarita.
Special needs bag: Orange, peanut butter and jelly, coke, trail mix, tube, cartridge
Dismount bike
T2- 8 minutes
1. Call out number 979, grab bag.
2. Point to volunteer for help.
3. Put race number on belt.
4. Run shoes.
5. Plastic Bag with items in it, grab and go place items in pocket while running and visor.
6. Eat bag of chews
7. Bottle of EFS
Run out
Run Goal: 6:00-6:30 hours
Walk aid stations
EFS drink, power gel, cliff shot blocks, power bar salt stick caps 2
Note AV heart rate off bike
The JRA Zone, Miles 0-8 run easy
1. Drink and eat
2. Heart rate 135 steady all day / to 145 to 150 finish at 155. Back off when 160
The wait for it Zone, Miles 8 to 18
1. Run steady 135 to 140
The Strong finish Zone, Mile 18 to 26.2
.1 Want to be a “Rock Star” so I need to raise heart rate in final 10 k to finish with 155 hr
Special needs bag: long sleeve shirt, orange, pretzels,.
Concerns:
Finishing the race in 16 hours with the race starting at 7:30A.M.
Waiting to exhale,
Yvette
0
Comments
I am SOOOOO excited to share the day with you Yvette! You are one hell of a woman and athlete. I will be looking for that smile all day long!!! You inspire SO MANY!!! xoxoxo
Is 480 calories per hour to much for the bike? The reading on the WIKI and counseling I have received indicate it may be.
You got this!
Yvette, Great plan and a lot motivation coming through. Good luck to you and your husband. A couple of items you probably have covered but did not make to your checklist. Make sure your devices are charged up (and don't leave plugged in the wall), and you may want to put your chip on your ankle secured with a safety pin the night before the race.
Good luck and have fun!
I LOVE IT! CELEBRATE LIFE! Enjoy every minute of your celebration tomorrow!
Thank you everyone for the great suggestions.