Chris IMAZ Rookie Race Plan
Rookie IM Race Plan…keeping it simple:
1st IM…unchartered waters…all the works been done…trust it.
vdot 41
FTP 200 ish
160 lbs
Thursday:
Roll early from So Cal, arrive in Tempe in time to knock out check in and athlete meeting.
Last short run. Stretch stretch stretch.
Friday:
EZ ride in the a.m.
EN4Keys & Dinner.
Stretch stretch stretch.
Saturday:
Drop off bike early in day and chill.
Gifts to the folks who got me here.
Stretch stretch stretch.
Get to bed early.
RACE DAY:
4a alarm.
PBJ, 2 bananas, bottle of GE.
Speedos on.
Out the door by 5.
Arrive transition.
Stinger Waffle.
Trii glide and Wetsuit, goggles, watch, swim cap on and get in line.
Hit a gel before water.
Find the 1:30 group.
SWIM:
Ease into a groove. No pushing it. Just another day at the pool.
4 stroke count, cite every 4th set. Try to keep it straight.
No pushing.
Finish and strip suit.
Orderly calm exit straight to…
T1:
Get bag, hit tent, off w Speedos, on with HR monito, on with tri kit.
Halo, gloves, glasses, socks, helmet, shoes.
In jersey: gel flask, salt pills, food baggie.
Sun block and go
RIDE:
Start Garmin & settle HR.
Aero through out, laugh at the folks who arent.
Mount up - Head on a swivel - expect the unexpected. Be safe.
Eat PBJ & drink 15 minutes into ride per timer.
Target about 300 cal/hr:
1 bottle GE (160 cal)
1 Waffle (160 cal)
then move to GE & gels (100 cal) for last 2 loops
Top off with 2-3 salt pills per hour depending on feel
Loop 1: 125 w
Loop 2: 130 w
Loop 3: 135 w
HR avg around 133. NEVER exceed 140.
Basing this on RR and FTP of around 200, from peak of 240 but feels like it decreased over last 6 weeks. Be conservative, avoid tendency to cramp on run by holding back.
T2:
Let it be easiest part of the day.
Sun block
Grab Go bag, number on, Garmin on.
RUN:
Just like RR…keep HR 140 for first 8 miles - even if pace floats close to 11:00/m.
Walk the aid stations to STRETCH more than anything.
Gels every 5 miles, GE as I need it. 2-3 salt caps per hour.
Mix in the caffienated salt caps around mile 13.
Miles 8 - 18: HR 145
Play the long game here - steady effort the whole way.
Mile 18: Flip thru every single workout I put in for last 12 months. Use it to push thru hardest parts.
Mile 20: HR 150
Work on a Thanksgiving toast. Plenty of material here.
Finish strong. Be proud. Thank everyone. Its their victory as much as mine.
1st IM…unchartered waters…all the works been done…trust it.
vdot 41
FTP 200 ish
160 lbs
Thursday:
Roll early from So Cal, arrive in Tempe in time to knock out check in and athlete meeting.
Last short run. Stretch stretch stretch.
Friday:
EZ ride in the a.m.
EN4Keys & Dinner.
Stretch stretch stretch.
Saturday:
Drop off bike early in day and chill.
Gifts to the folks who got me here.
Stretch stretch stretch.
Get to bed early.
RACE DAY:
4a alarm.
PBJ, 2 bananas, bottle of GE.
Speedos on.
Out the door by 5.
Arrive transition.
Stinger Waffle.
Trii glide and Wetsuit, goggles, watch, swim cap on and get in line.
Hit a gel before water.
Find the 1:30 group.
SWIM:
Ease into a groove. No pushing it. Just another day at the pool.
4 stroke count, cite every 4th set. Try to keep it straight.
No pushing.
Finish and strip suit.
Orderly calm exit straight to…
T1:
Get bag, hit tent, off w Speedos, on with HR monito, on with tri kit.
Halo, gloves, glasses, socks, helmet, shoes.
In jersey: gel flask, salt pills, food baggie.
Sun block and go
RIDE:
Start Garmin & settle HR.
Aero through out, laugh at the folks who arent.
Mount up - Head on a swivel - expect the unexpected. Be safe.
Eat PBJ & drink 15 minutes into ride per timer.
Target about 300 cal/hr:
1 bottle GE (160 cal)
1 Waffle (160 cal)
then move to GE & gels (100 cal) for last 2 loops
Top off with 2-3 salt pills per hour depending on feel
Loop 1: 125 w
Loop 2: 130 w
Loop 3: 135 w
HR avg around 133. NEVER exceed 140.
Basing this on RR and FTP of around 200, from peak of 240 but feels like it decreased over last 6 weeks. Be conservative, avoid tendency to cramp on run by holding back.
T2:
Let it be easiest part of the day.
Sun block
Grab Go bag, number on, Garmin on.
RUN:
Just like RR…keep HR 140 for first 8 miles - even if pace floats close to 11:00/m.
Walk the aid stations to STRETCH more than anything.
Gels every 5 miles, GE as I need it. 2-3 salt caps per hour.
Mix in the caffienated salt caps around mile 13.
Miles 8 - 18: HR 145
Play the long game here - steady effort the whole way.
Mile 18: Flip thru every single workout I put in for last 12 months. Use it to push thru hardest parts.
Mile 20: HR 150
Work on a Thanksgiving toast. Plenty of material here.
Finish strong. Be proud. Thank everyone. Its their victory as much as mine.
0
Comments
A couple of questions / suggestions if you're interested. Any reason for the speedo under your wetsuit instead of just wearing your trisuit? The trisuit would allow you to 1) start your day with the HR strap already on, 2) just strip your wetsuit in T1 and go and 3) skip the tent in T1 all together. I will be wearing my tri shorts, HR strap and tri top under my wetsuit during the swim. The tent can be interesting, to say the least, so regardless of what you decide, try to spend as little time in the tent as possible.
Did I read correctly that you're shooting for one bottle of GE per hour? Is that what you did during your RR rides? That seems low to me, so don't hesitate to drink more if you are feeling thirsty. It's much easier to pee an extra time on the bike than it is to try and rehydrate on the run...
It's been fun following your training this season. I'm looking forward to meeting you this weekend.
Hey Clark,
First off, thanks for the feedback on my race plan I made changes based on your suggestions. (This is my first IM too) A question on this plan. What do you miss by not going into the tent? I'd love to get free time wherever I could.
Kevin
Same thing holds for T2. Find a spot on the grass, before you get to the tent. Put your shoes on and then run through the tent and out of transition. Again, for a faster T2, don't change in the tent.
It will be more clear when you scout transition on Saturday.
I've done AZ5 times, and I ve never done any thing in the tent except run through it. Also, the sun is a non factor. I come to the race from way up in the grey northwest, meaning very pale face. Ive always done just fine putting sunscreen on @0430, and needed no more the rest of the day. Dont bother with it in transition, IMO.
I've got a little routine I call "putting on my war paint" the morning of an IM (0430). Part is getting that sun screen lathered in real well. And part is lubing up the nether regions - I use Aquaphor - to a fare-thee well. Tri-Slide or Body Glide also work OK. In 25+ IMs, I;ve never had an issue with chafing or rawness there. I do use a true tri suit, with a thin cycling pad, not the thick ones found in actual cycling clothes. They dry off very quickly, I never notice being wet at all. If you do try to put on clothes (tops or bottoms) in T1, you'll quickly find another reason not to besides saving time. Your skin is wet, and that fabric just does not want to slide over wet skin. It;s maddening.
1st IM…unchartered waters…all the works been done…trust it.
Ease into a groove. No pushing it.
Be conservative,
Let it be easiest part of the day.
Play the long game here - steady effort the whole way.
Nice and relaxed and you will surprise yourself... Enjoy every minute!
I've been at it now for a year, a year where I stayed in my box every single day, trusted the workouts, fought thru some injuries, but accepting what I could control and banishing what I couldnt. No need to abandon that mindset now that Im just 72 hrs out.
Godspeed to us all!