Betsy's 2015 IMAZ Race Plan
Betsy’s 2015 IMAZ race plan
AGE 59, weight 110, FTP 155
4th IMAZ
Goal: to beat last year's time. 2014 was a 25 MPH day on the bike and I finished about same time as previous year. So, it all depends on conditions. I am anticipating wind, never know how strong it will be. I experienced it all over last 5 weeks-mild wind, strong winds, changing direction winds
Training: Got all the training done, and feel confident after the last 5 weeks of long riding on the beeline highway course. I also participated in the run durability program so goal is to fulfill expectations on the run and NOT slow down. Thankfully, I have not had any major injuries this year, and am ready to race!
Goals
swim: 1:30
T!- 7 min
Bike 6 hours
T2 3 min
run: 4:30
Total: 12:10
Friday 11/13
AM:
Check in
4 keys
PM: team dinner
Saturday 11/14
AM:
Skip swim
Rack bike
Get out of IM village
PM:
1530-massage
early dinner
bed by 2100
Sunday 11/15
AM:
0330-up
apply sunscreen, glide
dress: tri suit, garmin hr monitor on, comfy clothes over
Breakfast: double bullet proof coffee,
Bags in car x3: 2xspecial needs, morning clothes bag
0400 leave for Tempe, park
1-bags to special needs
2-check t1-add open warmers to shoes; t2-add garmin
3-get marked
4-head to bike-check -tires,
place on bike: sport drink/nutrition, joule, tube sox/plastic bag
5-to potty-wetsuit, neoprene/swim cap, goggles, ear plugs
6-relax, sport drink/almond butter
7-6:45 head to water entry, position with the 1:30 swimmers
7:00 start
swim to rhythm of tempo trainer, it will seem slow at first, count strokes, focus on form-long strokes, rear finish, high elbow, breath, site every 6 breaths, try to follow bubbles, head for buoys. After turn around, swim slightly to right of buoys
Exit swim-let volunteers pull me out, sit gently for wet suit stripper, run to T1 bag with caps, goggles and wetsuit in left hand.
T1
Find spot outside to sit, unless really cold and need to warm up in tent. Empty bag, put wetsuit, caps and goggles in
Put on: head band
Helmet
Sunglasses
Shoes
Arm warmers
Take nutrition bag, run
At bike: put on tube socks, plastic bag up shirt, nutrition in back pocket, go!
BIKE:
Goal 6hours, 3 2 hour loops
First half loop: slow and easy, .6-.65 IF, get legs warmed up, HR down. Let everyone pass you, know you are doing it right
At turn around, work at .7-.72 IF.
Slow at aid stations, stretch as sitting up, fill aero bottle. Drink +/- 20oz per hour. Make eye contact with volunteer, grab water bottle, empty into aero bottle and go
Stay aero
Focus on form, feet level, neck and shoulders relaxed
Stay in the box. Watch set to beep q 20 min to drink, eat solid nutrition every 40-60'
Check in regularly-how am I feeling-how is this going to set me up for the line at mile 18. Don’t fight wind
T2
Feet out of shoes after right turn on to Rio Salado for last time
At bike in, let go of bike and forget about it,
run to T2 bag
Grab bag and sit outside tent-put helmet inside bag
Put on calf sleeves, shoes, grab go bag and go!
Run:
Start: at slow trot, put on visor, garmin, race belt, pocket first aid bag/nutrition flask
Miles 1-6: 11:00 pace.
follow breath, cadence to metronome, slow down as needed. Stupid easy, don’t overdue it here. Can only control pace first 8 miles of the run
Miles 7-20: focus on 10:30 pace.
Form-relaxed legs, fall forward with gravity, ALIGN. Rotate focuses: relaxed shoulders/ arms dangle every 2 miles, level pelvis, relaxed legs, peel feet off ground/circular motion of feet/wheel. String from belly button to crown pulling me tall. Belly breath and increase rate.
Fatigue: check posture/lean, slow down pace, practice y’chi:
Y’chi is all about combining your knowledge of what needs to happen with your intention and using your eyes to direct all that energy in the direction your body’s heading. Your eyes are directing the movement, Chi is the energy that circulates through your body and supports your movement. Y is the ability to direct your chi towards a visual ‘goal’ through the use of your eyes. So, y’chi is the skill of directing all of the energies and movement in your body through the focus of your eyes
Mile 21-finish- RACE
Each Aid station: take drink from last volunteer, 45 steps/30s then, GO!
Finish:
Big Smile, express gratitude!
Comments
Can't wait to see everyone on Friday.
@Julie-wish you were here too! You have family-you need to come volunteer and get in for the next year! i am excited to see if 'run durability' helps me NOT SLOW DOWN. I also have made a concerted effort to ride at 85 or greater cadence and i am noticing a big difference in the run ( I used to sit 78-80)
@David-yes, lets hope i don't leave my solid nutrition in day bag this year. I put BCCAs and MCT oil in my bottle, a teaspoon MCT per hour serving BCCA. Solid food is going to be my mashed yucca with butter/cream-wrapped in plastic wrap,golf ball size, easy to bite and suck out like a GU (without the osmotic load or extreme sweetness, probably a little higher on the glycemic scale than UCANN but oh, so much more satisfying). It is definitely going to be colder this year. I am putting sleeves on in T1 which I didn't do last year as well as throw away tube sox. I am a little worried about the bike and being cold-going to have to wait until closer to race day to finalize what i wear-this am rain was predicted but that has now changed. I will probably have a long sleeve T in T2 bag and something extra in run special needs bag I have never needed the extra shirt i have had in runs special needs bag every year
Clark-looking forward to meeting up with you on Friday too!