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Nemo's IMMD 2015 Race Plan

Nemo BrauchNemo Brauch
in Racing Forum 🏎

Folks around here know I like lots of detail in my plans.  So although I have written out details for the week leading up to race day, I'm going to spare you all those details and focus on just the key days here.  I'll be using UCAN for this race and have both trained with it all year and used it successfully at 2 Half IM distance races.  But it will be the first time for me at the full.  With that said, here goes!

Thursday:

7:00 am   Drive to Cambridge (4.5-5hr drive)

12:00pm   Lunch

1-5pm      Registration, short 30 min Swim (optional)

2:00pm    Athlete Meeting (find out if we have access to run/bike bags race morning)

5:30pm    EN Team Dinner at Riverview at the Point (1 A Sunburst Highway)

7:30        Start packing SN Bags & Put numbers on Fawkes

9:30pm    Bedtime

Friday:

??:00am   SLEEP IN- wake up whenever and just relax.

9:00am    Breakfast (nlt 9:00 or rest of day meals will be messed up).  Last time to eat any real fiber.  Biggest meal of the day.

11:30am   Check in bike and bags (10-3:00, but not too early or you’ll be in lines)

12:00pm   Big Lunch then just relax & get supplies for dinner & B-fast.  Movie(?)

6:00pm    Light Dinner (salmon, salad, potato)

7:00pm    Pack bottles & nutrition.  Set out Breakfast for the next day and set alarms.  Charge the Garmin, Clear memory, and turn off “auto-split” and “auto-pause”.  Change FB settings so Joe can auto-tag.

9:00        Bedtime

RACE DAY! (Saturday)

4:00am    Wakeup Call. Eat Breakfast- Coffee, Oatmeal w/Peanut Butter & Banana. (sip H20 throughout morning but not too much)  Get Dressed & Relax, let morning ritual take place. 4:45am    Walk to Transition (25 min walk, Transition area opens at 5)

5:10am    Drop off SNBags. Pump tires, set H20 and 1 UCAN flask on bike. Calibrate Power.  Put UCAN bottles in Bike and Run bags

5:50am    Stand on line Bathroom & Relax

6:15am    Put on Wetsuit/speedsuit, take 2 scoops UCAN w/protein (made w/cold coffee)

6:30am    Give Dry Cloths Bag to Joe to take to bag drop-off.  Walk over to start and line up for 6:50 start.

 

Swim:  Estimated 1:15-1:30.  Relaxed and easy.  Stay calm and smooth. 

T1: No Rush. Don’t let HR spike. Take UCAN (1 scoop).  Stop for sunscreen & Port-o-pottie

  • Get from T1 Bag: Chamois Cream, Helmet, Sunglasses, Bike Shoes, Gloves, wristband, 1 flask w/ 2 scoops UCAN w/protein (put it jersey pocket). 

Bike:  Estimated 7:15-7:30

 

  • 2 Bottles of H2O
  • Bento box: lipbalm, sunglass cleaner, Imodium, tums, chamois butter, Anti-itch wipe, bugspray wipe, Base Salt, Caffeine pill, 1 gelflask w/ 1 scoop UCAN w /protein.
  • Toolbag on back: tools, tube, duct tape, $1, C02, Tire Levers, electrical tape.

Bike Pacing:  FTP = 140

Time

Watt

Max HR

0-1:00

JRA

140

1:00-7:XX

95

150



Bike Nutrition and Hydration

UCAN every hour on the hour

Base Salt every hour on the 0:30

Caffeine pill at 4:15

Water every 15 min

Bike SNB Mile 58:  Stop to get 3 flasks of UCAN (4 scoops total).  Tube and C02 if needed

T2:  No Rush, stay calm, Hand off bike & walk to transition

Get from T2 Bag: Socks, Shoes, Big Ziploc with: (Visor, Bib # & Belt, and Hand flask w/ 2 ¼  scoop UCAN-no protein and sunglass wipe, lip balm, lubricant, Base Salt, Imodium, and Tums in flask pocket).



Run:  Estimated 5:00-5:30

Run Pacing 

Mile

Max HR

1-6

150

6-20

155

20-24

160

24+

Just finish



 

 

 

 





Run Nutrition


¾ scoop UCAN every hour on the hour
Base Salt every hour on the 0:30
Caffeine pill at 2:15
Water at every aid station

Run SNB: Mile 8 or 19  Stop to refill Flask with 1.5 scoop UCAN

FINISH!!!!!

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