Kim's ChooChoo Plan
Another one stolen from Emily's template. 
It is fairly brief and to the point, hopefully I didn't miss anything major....
Kim DuBord – IMCHOO
FTP: 187
VDOT: 31
WEIGHT: ~152lbs
TIME: Swim: 1:22:00 – T1 – 00:10:00 – BIKE: 7:45:00 – T2 –
00:5:00 – RUN: 6:30:00 – Total: <16:00:00</span>
FRIDAY:
AM Check-in
Bike pick-up/check
10:30: 4 Keys Talk
Run sometime
Dinner
Chill
SATURDAY:
Big Breakfast
Bike/Bag check in
Chill
Early Dinner
RACE DAY!
PRE- RACE:
Rise & Shine ~3:30am
1 bagel w PB/Nutella/honey/banana
1 24oz of Gatorade Endurance
4:30am: Be at transition when it
opens. Visit Blaze, wish him luck, check air pressure. Turn on Garmin,
calibrate PM. Place nutrition and bottles on bike. Grab swim stuff, drop off
morning clothes bag, get body marked, and head to shuttle for swim start.
SWIM: Eat Gu 15 min before
start. I need a little input on this…
I’d like to get in the water ASAP as I need all the time I can get, but
also concerned about getting too beat up getting swum over by fast peeps. I’m thinking of maybe shooting for 7:40 and
trying to stay off to the side and out of the way. I know we don't NEED to get there super early, but what time shoud I shoot for? Thoughts? Nice
leisurely pace….. Just keep swimming,
just keep swimming…
T1: Slow is smooth or smooth
is fast.
BIKE: Bucket of chicken riding for the first 60 minutes just riding
along. Focus on bringing HR back down after transition, start eating/drinking. Drinking
1.5 bottles of Gatorade Endurance per hour and 6 GU Chomps per hour (if hot,
will use Margarita Clif blocks instead for extra sodium) Also have Base salts if needed. Must pee twice. Target watts 131. “Happy heart rate” ~ 135.
T2: Socks, shoes, go bag, go.
RUN: First six miles 12:30 pace. Watch HR and keep it below 150 bpm. Pick it up to the blazing pace of 12:00
after. (Or try to) Walk as much of the
hills as I need to in order to keep running 12’s on the flats and downhills. Drinking
4oz of GE per mile + 1 GU per hour, alternating caffeine and non-caffeine. I likely won’t need additional sodium as most
of my run will be at night so it won’t be as hot…
Comments
Honestly the swim will be so easy and fast I would not worry too much about it. The start is a floating dock start so you walk out sit down and just slide in the water and immediately feel the pull down stream. Not even close to the swim we had at IMFL. I don't have any recall of any major contact at Choo yet still have nightmares about IMFL washing machine as a comparison. I think my IMFL swim was like 1:25 and my Choo swim was 57 minutes, so the current is no joke I did not magically become a swimmer ; ) So just enjoy the swim it will be over before you know it.
For the run out of T2 there is a nice steady pull as you head out so just watch the HR it will be very easy to spike it there. For the hills which come not at the best mile markers as you know just go nice and steady and relax going down which I think is always harder. I just enjoyed the great crowds across the bridge and that helped take the mind off.
Good luck, you will have a great race!
Are the Choo transitions long? If not, girl, you do not need 15 minutes worth of transition time. Might not seem like a big deal at the end of the day, but all about the mentality, not dilly-dallying. You are there to get a job done!
You've got this Kim! You have trained, focused and made amazing gains. You're ready now its time to GET IT and enjoy the DAY! We will celebrate when you get back to CT!!!!
OMG I love this! Note to self, stop baking cookies in the T's! I tend to dilly dally a wee little in transition and really just soak it in. I know that this is one area for improvement moving forward - thank you for the chuckle there Tim, your words will stay with me for a long time!