Jim Cremering 2016 IMMT Race plan
Jim Cremering 2016 IMMT race plan
This will be my first IM.
I started with sprints 3 years ago and have done 4 - ½ IM with a PR of 5:27 this spring. I just turned 56 and weigh 153lbs, height
5’10” FTP 209.
My goal is 1) to
finish and hopefully under 14 hours, 2) have fun and enjoy the day. Although my goal is under 14 hours I am
targeting 13:30.
Thursday
Arrive in town later in day get situated, expo/food etc…
Friday
Bike ride Duplessis and Montee Ryan, short run and consider
getting wet
Athlete briefing
Meet up for a EN dinner?
Hydrate all day
Saturday
Late lunch/dinner and get all gear together the usual OCD
check
Leave shoes and arm warmers on bike
Charge Garmin’s, mix up 2 bottles with Ucan
Remember to hydrate all day
T1
Helmet and sweat band
Sun glasses
Cliff bar, granola bar pre opened
BSN bag – 1 tube, 2 co2, extra socks
T2
Run shoes
Extra socks
Hat
Race belt with GU and S caps
RSN bag - extra socks
Try for a 9:00 pm sleep
Set alarm for 3:45
Eat chia pudding, and some apple sauce and a bagel with
almond butter
Walk to T1 4:45 and drop gear, fill torpedo, and attach 2
bottles of water/ucan, calibrate power meter, make sure bike is in low gear,
pump tires.
Swim – target 1:25 -
1:30
Have a gel, get wet and make sure I have a good seal on
goggles. I am wave 7 of 9 so should not
have to many people crashing in to me 
.
Try and get a good rhythm and breathing in first 10 minutes. Remember about the “box” and stretch, count
strokes and remember all the training will pay off – relax it will be a long
day.
Bike – target 6:40 –
6:50
Overall target of 150W however need to start slow and
monitor HR - if under 140 keep on it.
Take 1 S cap and 1 power gel every hour. Eat cliff bar after 10 miles or so and resist
temptation to pass people – remember the suck zone is coming! Continue
drinking/sipping throughout and topping off at aide station. Get off bike at least once to pee and straighten out back. Consider a banana at aid stations.
Run – target 4:45 –
5:30
The big wild card here, not sure what to expect. I have done 7 marathons and I have a problem
of going out to strong and paying later so I am very aware of what I need to do
or what not to do. I plan on starting
slow keeping HR below 140 walking if I have to.
After the six-mile mark I hope to be able to keep a pace going and HR ~
140. I need to remember that I will be
feeling better now than later so need to drink and gel up in the early
stages. Plan on 3 gels and 3 S caps
before mile 18 and to at least sip water every aid station. After mile 18 just keep the feet moving – I
will own this time so keep pushing it.
Race guy owes it to the training guy!
Look for Rita and smile you did it!