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Roy's 2015 Louisville plan - or the longest post ever written

ezellrhezellrh
in Ironman Louisville

Okay, this is serious overkill, but my next Ironman experience includes
a whole lot of stuff including: International travel, crossing the IDL, jet
lag, first time flying with my bike in a bag, 2 weeks in the states.  The list goes on.  Bottom line: 
Lots of logistics and event prioritization for this trip.  For
the ‘here’s how I plan to race’ portion, scroll down to the bottom.

 

Considerations:  My build was not
the ‘go-after-a-PR’ build that I had in mind when I started the OS.  Life, family separation, and significant work
travel kept me from getting after it as well as I had envisioned in the
beginning.  The volume wasn’t what I had
hoped for and the Okinawa summer crushed any hopes I had for any sustained
intensity during my outdoor workouts.  Also,
the physical separation from my family took a much larger mental toll than I
expected it to.  What this means is that
I’m focusing on a race built for comfort, instead of an aggressive hunt for all
out speed.  As I live on the opposite
side of the planet from my family and have very limited opportunities to spend time
with them, some key family events will take a priority over race prep during
the week leading up to the race.  Right
now, being a good father and husband is much more important to me than what
time I see on the clock at the end of Louisville.  This isn’t to say I won’t give it my all on
race day, I will.  I am just managing my
own expectations with respect to where my fitness is, other things I have
scheduled race week, and the anticipated outcome of my race based on all of the
above.  (Okay, enough whining and
excuses&hellipimage

 

Stats:      6th
Ironman (3rd Louisville – previous 2012 &2013).  Current FTP: ~260.  Weight: ~190 (ugg – I’ve gained weight since
the OS).  VDOT is unknown because I
haven’t been able to test recently.  My
last ‘run’ test/ all-out effort was 18:05 3 mile run (work requirement) in late
May, but this does not translate over well to run pacing in the EN plan due to
the heat / humidity here.  My long runs
have been averaging around 9:30-9:40’s with a sustainable HR / PE.   2 swim RR’s in a 25 SCM pool have given me
1:14 total time twice.  Bottom line, I
feel one or two notches fitness-wise below where I’ve been my last two
Louisville’s.  I’m not worried about
covering the distance, but I expect a slower bike time and I’m hoping to hold
serve with my previous swims and runs.  A
cooler wx bump wouldn’t hurt as well, given the change in Louisville race date.

 

Getting to the States:

 

Tuesday - 29 Sept. (Yes, I’m
starting this early) – 1 Hr Trainer ride on the tri-bike, swim 2k, laundry.
I’ll disassemble my bike and pack it in my new Pika Packworks case (which is
still in the box).  I’m giving myself a
calm afternoon to complete this task and two days of “Oh, crap.  I didn’t know I needed X to make this
work.”  If that happens, it’ll probably
take me 2 days to find the Japanese version of X, find where to buy X (it’s
hard to find stuff on a small island), and finish up the packing job.  Once I finish completely packing the bike and
zip up the bag, I’ll open it back up and remove rear wheel (with PT).  Also, see if I can put wheel cover into bike
bag with acceptable degree of risk.

 

Wednesday – 30 Sept. Final
‘long run’ in the am, swim 1k if WX permits. 
Layout bike tools I plan to take, all exercise kit, electronics, and
preliminary clothes for 2 week trip home (combo of heavier stuff for cooler
mornings and lighter stuff for warmer afternoons).

               


Bike tools


  • pedal wrench

  • torque wrench

  • allen wrenches

  • cassette nut

  • tool bag for bike

  • tire levers x2

  • zip ties

  • NO CO2 – doesn’t fly

  • Wrap all of the above in a workout towel to be
    used as a cleaning rag on the other side

  • Wheel cover (COA 1 – Bike Bag, COA 2 – Checked
    luggage)

 

The only other tool I’ll need for bike reassembly is a regular
adjustable claw wrench (which I have at my house in Louisville).  Unless jet lag is uber annoying and I’m awake
long after/before my family is asleep, I’m taking my bike (disassembled) to my
LBS in Louisville for assembly / tune up. 
The tools are just in case and for at home double checks / adjustments.  The wife has already coordinated with the LBS
and I’ll drop off / pick up same day on Monday, 5 Oct. 


 

                Exercise kit
(minimum requirements, I’ll throw other stuff in my bag as I pack)

  • Desoto tri-shorts

  • Desoto tri-bibs

  • Pearl Izumi shorts x2 (old comfy ones)

  • EN bike jersey

  • NPS bike jersey

  • Okinawa Marine t-shirt

  • Running shorts x4

  • Orange Nike running shirts x 2

  • Assortment of old race tech t’s (minimum 4, at
    least 1 long sleeve)

  • Ankle socks x 3

  • No-show socks x 4

  • ‘New’ swim shorts x2

  • Swim goggles x 2

  • Wetsuit

  • Swim skin

  • Bike gloves

  • Arm warmers

  • Road ID bracelet

  • Swimming ear plugs

  • Measuring tape (for bike measurements during
    reassembly / op-checks)

  • Race belt

  • Running fuel belt

  • White skins compression socks

  • Crack pipe

 

Thursday, 1 Oct. – 1 Hr
trainer ride on road bike, 2k swim if WX permits, last laundry.  Focus today is to finish packing before lying
down to sleep.  Requirements:  Bike, papers, suitcase, carry-on bag.  I don’t like to scream “American” in my
appearance during international travel (not that I can hide my haircut and
height), but in this case, the IM bag from 2012 is actually a perfect size for
my carry on requirements.  Decision point:  Wheel cover in bike bag or checked bag?

 

                Bike

  • Put rear wheel (powertap) back into bike bag

  • Final determination on wheel cover

 

Papers (in carry on
– 2012 IM Louisville bag)

  • Passport

  • Leave papers (x2 for TAD parking lot)

  • Flight itinerary

 

Carry-On Bag

  • Aero Helmet

  • White bike shoes

  • Pedals (in shoes)

  • Garmin 910 w/charger (electronics bag)

  • Garmin 500 w/charger (electronics bag)

  • Oki cell phone w/charger (charger in electronics
    bag)

  • Mio HR monitor w/charger (electronics bag)

  • State-side phone (upper pouch)

  • Book

  • Pen for immigration / customs forms

  • Bose headphones

  • Govie lap top in case (hand carry)

  • Govie lap top charger

  • Black Skins compression socks (for use once the
    long flight boards)

 

Friday, 2 Oct. (TRAVEL Day)
– Up at 0500, swim 2k if WX permits (‘old’ swim trunks).  Googles go back into suitcase, Garmin 910
goes back into carry-on.  Decision point:  Jeans or track pants? Answer will drive shirt
choice.   Will be a morning-of call. 


 

                0500 – Up, gel, pool

                0530-0630 Swim

                0630-0730 Back to
room, shower, bags to car.

                0730-0800 Breakfast

                0800-0900 Express-way
to Naha port TAD parking lot

                0900-0930 Port TAD
pass admin / Taxi to airport

                0930-1130 Check-in,
bags, security, gate (Starbucks)

      • Naha Airport is small and efficient.  I’ll check in with ANA (I absolutely love
        Asian based airlines; they are much friendlier and easier to work with than US
        based airlines).  I expect to pay excess
        baggage fees because I’m taking two checked bags.  I also expect to have to dump my carry-on
        each time I’m screened due to the sheer volume of wires that I’m carrying

 

1200 Wheels up

      • Oki to Narita to Chicago – I’ve scheduled
        significant layovers at both Narita and Chicago to deal with any luggage issues
        / flight delays.  I will go through US
        immigration / customs in Chicago (which means picking up and transferring my
        bags).  Likely the first time I’ll run
        into resistance with my bike bag, which I’ll focus on dealing with calmly and
        politely.

      • Chicago to Louisville – Due to the magic of the
        IDL, even though I’ll be traveling for 21 hours, I’ll land in Louisville around
        8 p.m., only “8 hours” after taking off from Okinawa. 

         

Wife will be picking me up in my Explorer so I can put luggage / bike
bag inside (she drives a F-150 with an open bed, no bueno if it’s raining).


 

Saturday / Sunday, 3 & 4 Oct.
- Travel recovery, short (NMT 3 mile) run each day to shake travel off if legs
feel like it.  Look into swimming options
for next week (YMCA, Blairwood).  Stretch
daily.  Work on establishing CONUS
sleeping pattern (NO AFTERNOON NAPS), hydration, and clean eating. 


 

RACE WEEK:

 

I’ve got lots of family requirements to support this week prior to
getting my game face on.  These are more
important to me than the race itself; so although it’s ugly, they are the
priority.  My wife is spending this week
at home, pausing her thesis data collection ongoing in Lexington.  My daughter has Monday and Tuesday off
school.  She’ll miss more than that due
to competing priorities.

 

Monday, 5 Oct. – Run NMT 5
Miles early am before family wakes up, swim if possible.  Shelby off school.  Drop the bike off am / pick it up pm at my
LBS.  If possible buy the following from
the LBS or Dicks.

               


                Race purchases

    • Tires x2 (Conti GP 23 mm)

    • Latex tubes x 4

    • 16 gram CO2

    • Chamois cream

    • Body glide

    • Chain lube

    • Chain degreaser

    • Race nutrition – power bars x 3 (vanilla crunch
      if possible), power gels x 6 (strawberry banana if possible – uggggg)

       

Install wheel cover after Shelby goes to sleep.

 

Tuesday, 06 Oct. – Bike NMT
1 hour, no intensity – just to op-chek the reassembly / wheel cover.  Shelby off school; however, 0915 parent
teacher conference at Shelby’s school. 
Afternoon Cross Country meet for Shelby. 
Time to be announced.  After the
meet, the wife, daughter and I will saddle up in the car and start driving to
Chester, VA (~8:30 total drive time). 
We’ll drive until we get tired and then hit a hotel. 


 

Wednesday, 07 Oct. – Walk
with the family to stretch the legs ~45 minutes.   Finish the drive to Chester, VA and attend
afternoon cross country meet for youngest son. 
After that’s over, the wife, daughter and I will hop back into the car
and start driving back to Louisville. 
We’ll stop once we get tired and hit a hotel if we can’t make it all the
way back.

 

Thursday, 08 Oct. – Run NMT
three miles with some strides.  Get
Shelby to school if there is a decent amount of time left in the day.  1800, Shelby’s birthday party at House of
Boom (big indoor trampoline fun park – this is quite a workout; I’ll
participate and have fun, but won’t go all out).  


 

Friday, 09 Oct. – Dedicated
to race prep in the AM.  Race registration,
bike route recon, last Bike ride / shake out. 
I will start the day at 0900 at Race Registration.  Establish linkup plan with interested parties
vic of Great Lawn and drive the course to the church at Out and Back turn.  Ride
the out and back.  Then drive the
loop x1.  Focus areas: Ballard Road, turn
off Ballard Road, and climb on Acorn Hill. 
I’ll be in my Explorer, so I can fit 3 other folks + 1 additional bike
comfortably.  1800 - Cross Country
Practice for Shelby.  Pack race bags
after Shelby goes to sleep.

 

    • Carb heavy breakfast (pancakes, waffles, etc).   Wild Egg Restaurant

    • Potential Team Photo Opportunity 1.

    • Potential lunch option with team mates who are
      interested.

    • Attend 2 p.m. Athlete’s brief

 

Bike bag

    • Towel

    • Helmet

    • Sunglasses

    • Bike shoes

    • Chamois Cream

    • Socks (ankle - unrolled)

    • HR monitor

    • Power bars x 2

    • Power gels x 3

    • Decision
      Point – additional layers due to cold?

 

Run bag

    • Pocket shorts

    • Okinawa Marine shirt

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