Mark S. Wisconsin plan
General Info: Ironman #5 & third in Madison.
It’s time to execute a good race. Swim easy, Bike with focus, run to your ability.
Friday
Team swim
4 keys
Relax
Pack T1-T2 bags
T1 Bag
Helmet – Bell w/shield
Bike Shoes
Chamois Butter
Sun Screen
Towel
If it’s cold or wet:
· Rain Jacket or vest
· Packing envelop (bubble wrap kind)
T2 Bag
Running shoes / socks in shoes (apply Vaseline to socks for blisters)
Towel
Go bag
In go bag:
· Number belt w/Number
-
Ziploc bag for ice
-
(4) scratch mix
-
(6) honey stinger gels
· Visor – hat if it’s hot
· Sunglasses
· Wrist band
· Sunscreen
Morning Clothes Bag
Body Glide
Wetsuit
Goggles
Ear plugs
Hat
Shirt
Extra goggles/ear plugs & swim cap
Spare tube/CO2 (JUST IN CASE)
For BIKE (in AM cloths bag):
· Garmin
· Water bottle mixed w/Gatorade
· Water bottle mixed w/EFS
No BSN
No RSN
Saturday
Morning:
Sleep in / eat good breakfast
Bike & Bag Drop off
Afternoon:
Relax
Eat early & Get to bed early
Sunday
3:00 AM wake up – eat
Back to sleep
4:30 – wake up again – get ready
Timing Chip on ankle
HR Monitor strap
Garmin watch
EN Tri Suit
5:00 Head to Transition
Body marking
Set up bike – pump tires (borrow pump)
Pictures with EN group???
Find morning cloths bag drop off
6:00 Drink Scratch mix.
6:15 swim warm up
Swim (1:22 +/- 3 min)
Line up just behind & to left side of ski ramp.
SWIM EASY – Smooth is fast – focus on head position & breathing – keep HR low – assess your breathing often & fix it.
SWIM EASY – I must get out of the water without having used too many matches.
Did I mention swimming easy?
T1
Take off top of wetsuit at swim exit – leave on goggles & cap
Find wetsuit strippers
Easy Jog thru transition – get /keep the HR down.
Only helmet & shoes in bag. Put the helmet on, get wetsuit in bag, grab shoes & go.
Easy jog to bike – get the HR down.
Bike (5:40) – find way to save energy.
Go easy on the first few miles out of T1 until past Coliseum & over Hwy.
Target Power
175 (max on stick out to Verona)
190 ( 2 loops)
185 (stick back to T2) easy to lose focus here as you will be going fast down hill.
210 Max on hills (240 on Barlow)
HR should be 135-138 all day.
Nutrition
1 bottle of Gatorade every 40 minutes.
1 ½ oz. EFS each hour (one sip every 20 minutes)
(Set timer on Garmin for 20 minutes – water bottle should be at ½ or just starting new one – take a sip of EFS)
T2
Work out of bag
Socks/shoes on
Helmet / bike shoes in bag
Run with Go bag
Apply sunscreen if needed.
Run (4:40) - need to have a good swim & bike to set this up.
Slow down if it’s hot – check HR often.
Miles 0-8 (first aid station past Camp Randal) at HR 138 max
Miles 8-23 at 138-142
Miles 23-finish whatever it takes
Walk up Observatory hill on each lap.
Walk 30 steps @ each aid.
Run Nutrition
Water bottle w/ scratch (20 oz. /45 minutes)
Honey stinger gel every 4th aid station (2, 6,10,14,18,22).
1 cup Gatoraid every 4th aid (4,8,12,16,20,24) switch to Coke later in run.
Comments
On 9/11, I'll be out biking on the Rio Grande trail, wishing I could cheer all you guys on in person.
Be the Beast!
Mark, look forward to meeting with you and racing with you next week!
HR goals and nutrition looks great.
Best wishes come 9/11!
SS