Rob Sabo's IMLP 2016 Race Plan
IMLP 2016 Race Plan
Friday
7 AM swim with Team
breakfast and then 4Keys talk at 10 AM
Easy run
Pack bags
T1 Bag
Helmet(Aerohead with visor if less then 80 degrees and Synthe and sunglasses if > 80)
Bike shoes
SPI belt with 2 gels
T2 Bag
Banana
Blue Newtons and socks with lube in toe area
GO BAG: hat, sunglasses, Fuelbelt with number and 4 gels in elastic loops and base salt, Sunscreen, and run saver bag
BSN bag
Zip lock with one cut and rice papered Clif bar and 3 caf gels
Tube and CO2
RSN bag
Extra number and belt; and 4 gels
Sunscreen
Saturday
I will sleep in and plan a big breakfast, light lunch and early dinner. I will go to sleep early with plan of 8:30 in bed. The night before, I will mix water bottles for the next day bike and breakfast drink and set up my breakfast.
SUNDAY-RACEDAY
3:30AM Wake up-- 2 cups applesauce and scoop of protein powder and banana and GE. Bagel and peanut butter if still hungry
4:45 head to transition and get body marked
5:15AM powerbar and perform
Speedfil A2/ downtube bottle with Perform and behind saddle holder empty
Will place 2 powerbars cut into 1/4s and wrapped in rice paper into Bento
PUMP tires load fluids put Garmin on bike
Head to lake
Drop off SN bags
Suntan lotion, lube (If you think it might or ever has had issues, PUT Lube on it. Keep hands clean with gloves.), HRM strap, chip goggles and cap,920, and put on wetsuit
EN Team photo at 6:00 AM
6:05 gel no caf/h20
6:30AM start short warm-up and shoulder stretch
seed in 1:01-1:10 front of this pack
Expect to have some contact and elevated speed but settle into race pace as fast as good form will allow; finger tips down, deep entry pull,over the barrel, good body roll, grip it and rip it. Keep up the turnover. Last 1/4 Long and strong
T1
I will get the top half off while moving and remove the rest of the wetsuit with the strippers. I will remove my goggles and cap
after my wetsuit is off. SMOOTH. Don’t forget more sun screen for shoulders arms and lower back.
Put on shoes, then helmet, and maybe sunglasses. Head out quickly to bike.
BIKE
FTP=250W
1st 45 min at JRA pace 65% ~ 166W till left turn on 9. I will be careful not to over cook the rollers before the descent and stay 65% on first loop
and 70-72% on second loop.
After the descent 70% 175W (goal watts)
Second loop will continue at 175 to 185W
Strong effort (HR 125-130) on last run into LP from Wilmington
I will try to drink 1 ½ to 2 bottles 1st hour then 1-1 1/2bottle/hour or more if it’s hot. I should PEE at least twice.
I will eat 1/4 powerbar/ 15-20 min during the first loop as well as some Clif bloks and banana.
Caffeinated Gels are the BOMB!!
Drowsy? Sluggish? Feel flat? Turning your bike into oncoming traffic?
TAKE A CAF GEL
I may need a caf gel earlier but will have a caf gel on second loop at start of Ausable out and back and at Haselton road.
This should give me about 440 cals/hr and 950mg Na/hr with no bars after Jay.
FOCUS on effort for 5 mile lap NP. I will ride my race.
If I have mechanical, be calm/ ZEN. If I get off my bike I will eat something.
Ride easy parts hard and hard parts easy. I will take advantage of free speed on crest of all hills and use all my gears to keep steady effort
going up and down. Gain a gear or two if hill flattens out. Stay Aero often. Eat on Haselton road.
At aide stations, I will be careful, I will be ready ahead of arrival. I will point to my volunteer to grab GE for my bottle cage and
water over my head. No littering and thank the volunteers.
T2
SMOOTH.
Sit by door.
First thing is to turn on 920XT. Eat some banana and put on socks, sneakers, Grab go bag and GO. Put on hat and race belt with #.
I won’t forget more sunscreen which I can put on while I run. I will put on hat and sunglasses and fuelbelt # belt while moving.
Run
I will walk all aide stations <20sec. I will drink GE 4oz then splash water on my head and grab ice for Run saver bag then right back to pace. </span>
I will have a caf gel every 4miles, starting mile 1. I will use Base Salts every 4miles 2 miles after gel
If I keep this up, I will get about 30oz of fluid/hour, 960mg of Na/hr, and 390 cal/hr. These numbers are a little high but I will probably not
take that much GE and only 80% of each gel. When I see an aid station ahead, I will self assess my needs and know exactly what I need
and call it out to the volunteers, thank them and keep moving. I will switch to coke between miles 16 and 18 if gels are not tolerated
but definitely by mile 20. The turn around on River Road is when I start racing mode.
1st 6 miles HR 120 hill cap 125
7-18 HR 125 hill cap 130
19-22 HR 130 hill cap 140
after ski jump hill on second loop HR will be 140+ don’t kill myself at Lisa G Hill
all out after aid station on the top of the hill on the out of the out and back
If my heart rate is low, I need glucose and caffeine and fluid.
I understand I will need to increase my effort just to keep my pace steady. River road turn around is where I get to start to stretch it out and
bring it home. I will consider not walking any aid stations from here out but I know I’ll be on the edge. I will monitor how I feel and my HR
and make adjustments as needed. Run or walk hills as needed. Hills will require absolute concentration on form and turnover
(think baby steps). I will run tangents and look 30ft ahead of me.
Focus on form: Chin up, Elbows back, shoulders relaxed, loose fingers, high cadence, forward lean from ankles with pelvis pulled back.
I am grateful for the support from family, coaches, and EN Team members who have supported my training on line, at races and camps.
I’m happy to be racing healthy and I will honor my training-self.
I will try to smile and cheer on EN Crew.
I will finish up strong, smile at the finish, and not be pushing buttons on the watch for the picture.
While I would like to set a PB, My goal time is to go under 10:59, and run sub 8’s.
<1:05; <6:00; and 
:28 but this will depend on conditions.</span>
Throughout the day I will be paying attention to consistent effort and the times will be what they will be.
I expect fast transitions and no let up of concentration to produce the effort I have trained for. I want to enjoy the day and get the most out of what I’ve got in the conditions that will be presented.
Comments
You have one SOLID plan my friend!! Looks great Rob. I am excited to be out there with you and I know that you will have a well executed- SUCCESSFUL day! Your comment..."Drowsy? Sluggish? Feel flat? Turning your bike into oncoming traffic?- take a caf gel!" MADE ME LAUGH!! I am totally with you there! You have trained so hard- enjoy your day!