Todd Glass IMWISC Race Plan
Todd Glass IMWISC Race Plan
Background
7 previous IM, 5 at Wisc, IM WISC PR 10:48
I have worked harder this year than ever before
Plan is short and sweet.
Race Morning.
Wake up 3:30 Naked Strawberry Banana x 1.5 , yogurt, ½ bagel if feeling hungry
Leave just after 5:00 with a roctane and GE to sip on.
Drop off special needs
Bike set up
Pump up tires to 100
Stickers on Disc
2 GE bottle on bike
Turn on 520 auto off
Shoes with rubber bands on bike in Big Ring moderate gear
Bento with 3 roctane
Wet suit morning bag and towel to sit on.
Focus on race
Team Pic and to the swim
SWIM
Stay focused and find feet to draft off.
Contact will happen – just move past it.
No matter my time just shrug the shoulders and move on
Goal – 1:00 – 1:05
TRANSITION
Wetsuit off
Inner Helix and move quickly no sprinting
Helmet on and out the door.
Goal – 5 – 6
BIKE
Have over cooked too many times planning on conservative, very conservative.
Focus on Pnorm of 185 during first half and 190 during second half
48 ounces of GE and 1 gel an hour. Hold gel if not hungry – 320 – 400 cal an hour
Salt tabs every 30 min. as it appears like it will be cool may decrease to 1 every 45-60 min
Push stick on way back
Goal – 5:40 – 5:50
TRANSITION
Socks & Shoes on
Grab bag with number, coolers, watch, hat and get moving
RUN
Run as per EN 8:30 for first 6, then drop it down to 8:00.
Focus on HR – Long runs were AVG 138-142 Adjust pace as needed.
Do not spike HR ever. Want first lap to be an easy jog in the park
GU every 5-6 miles with GE and Water every mile. Coke/Redbull after 15
Be prepared for PE to go up as run moves on. I know how to deal with it.
Last 8 dig deep and finish strong.
Goal – PR IM run, want to go 
:45</p>
I know very short and to the point. I’ve been here before. This time I’ve really trained. I want to execute well and feed off the positive energy of the team. Even though it is number 8, I will take all advice.
Comments
What can you tell a man that has completed the IMWI course itself 5 times? "Don't kill anyone?..."
So happy you are on OUR team and, I have enjoyed trading thoughts with you during the cycle.
Wish you great skill and solid execution out there as you take care of business on race day!
SS
I will listen to just about anything. For what is worth, i have walked that marathon twice. I even screwed up the bike royally. I'm just hoping we all have a good race.