2016 IMChoo Race Plan - Yvette Metz
Hi En racers! 
Here is my IMChoo Race Plan. Would love your input, need all the help I can get. Thank you!
IMChoo September 25 2016
2012 IM Florida - 17:06 managed to get lost on the run and add an extra mile.
2014 IM Florida - DNF Swim was canceled, crashed my bike at 56 miles- duct tape the
body and bike, I rode to mile 100 – derailleur fell off –ran with my bike to
mile 104 then the race was over for me.
2015 IM Choo - DNF… missed the 13.1 mile cut off on the run.
IMChoo Goal 14:39:30 – Keep HR stimulated –steady HR all day
Swim: 1:10, (T1 00:06:00)
Bike: 6:45, NP142, IF .65 /.68, Heart rate keep at 147 to 153 (T2 00:03:30)
Run: 6:30, Average heart rate 135/140 Back off @145
Schedule:
Monday: Travel Day about 8 to 10 hours
Tuesday: Travel Day.
Check in to hotel, unpack, shop., Run 25 minutes.
Wednesday: A.M. Drive out to Nick-A-Jack road. Park then bike 45 minutes, turn around go
back to car. Drive the loop in the car. Back to hotel and lay out race
bags- fill according to list / take a photo of each bag with the items, so n
race morning, I do not panic… did I put? in the bag.
Thursday: 10:00 AM. Athlete check in
11:00 A.M. Athlete Briefing
3:00 P.M. Run 30 minutes
6:00 P.M. Dinner with EN @ Blue Water Grille
224 Broad St., Chattanooga, TN 37402 Phone: 423-266-4200
8:30 P.M. Back to room
Friday: 10:30 A.M. EN 4- Keys at Double Tree
407 Chestnut St.
Chattanooga, TN. 37402
12:00P.M. Lunch then back to room and double check by plan
5:00P.M. Dinner/in or /out/ then back to room
Saturday: 10:00 A. M. Bike and Gear Special Needs Bag Check in
Place bento box, tape eGel to bike frame
4:00 P.M.- Dinner with Michigan TPR team@
Downtown Marriott -2 Carter Plaza, Chattanooga, TN 37402
6:00 P.M. Back to hotel
Plug in Garmin 3X10, Garmin910.
Take Map(protein) x 10
Saturday: 7:00 P.M. Night before Race be in bed
9:00P.M. 1. Shake x 3scoops, Map (protein) x 10
2. Drink amino acids all night
Sunday: 4:30 A.M. Wake
1. Shower, dress, vitamins.
2. Breakfast: 3 scoops of Ucan, Apple, 10 map (protein),Sports drink eFuel.
3. Pack for T1, morning fill prepare Efuel Bottles x 2, 1 Tailwinds bottle
Sunday: 5:00 A.M. Transition
1. Body markings
2. Fill tires to 100psi
3. Place /Check edge 910 for power and readings
4. Check stages crank arm, uncover.
5. Place/Check power to Di2 shifters.
5:45 A. M.? Take bus to swim start - line up according to finish time 1:10
1. Put on Wet suit- over– tri top and shorts-heart rate strap
2. Time chip on leg: use safety pins to hold it
Morning Clothes Bag:
3. Garmin watch
4. Goggles
5. Defogger- Bottle of water to rinse goggles
6. Hair tie
7. Swim cap
8. Take 10 MAP pills – bottle of Efuel with water
9. Take 1 - eGel
7:30 A.M. Swim Start
Goal 1:10 Swim only fast as your ability to maintain form. Count strokes stay in my
box, site every 6 strokes, look at last buoy. Be mindful of the current direction to site
correctly. RELAX!
8:50 A.M. Finish swim walk to T1
1. Take wet suit off.
2. Call out number 839, grab bag.
3. Point to volunteer for help.
4. Dump bag on floor
T1 Bag:
5. Jersey- Salt tabs/chews will be in pocket
6. Helmet
7. Sunglasses
8. Socks/shoes
9. ½ Banana or Eat bag of chews and e Gel
Bike nutrition:
400 calories per hour /sodium 700
First two hours use the following per hour:
eFuel powder 3 scoops with 1/8 of base salt.
eGel x 1
3rd. hour start with following per hour:
Tailwinds 3 scoops
eGel x 1
Mile 56 Take 5 Map pills
8:56 A.M. Get bike, walk to mount line
1. Get heart rate down between 145-153
2. 0 to mile 12.5 Steady (NP 105 to 110) Lap every 5 miles
3. Mile 12.5 to 77 Drink and Eat (NP105 to 110) Lap every 5 miles
4. Mile 86 to 116 Drink and Eat (NP105 to 110) Lap every 5 miles
Bike Special needs bag:
Tailwindsx1, coke, trail mix, tube, cartridge
A. Get legs back, head start on fueling, hydration and ride opposite of everyone.
B. Conserve momentum on Hog Jowl stay on gas to help with rollers.
C. At Chickamauga on 2nd loop use same or slightly stronger effort uphill then first loop.
Dismount bike
1. Call out number 839, grab bag.
2. Point to volunteer for help.
T2 Bag:
3. Put race number /belt on
4. Socks/Shoes on
5. Eat bag of Clif blocks/ banana 1/2
6. Bottle of Tailwinds
Grab& go: plastic Bag with items in it. . Place items in pocket while running,put visor
with Light on.
1 plastic bag for ice, 6 eGels, 2 Tailwind packs, 4 Cliff shot blocks, Power bar, Base salt
Run out
Walk aid stations (30 steps), note AV heart rate off bike. Keep heart rate 135/140
steady. Back off @ 145
1. Drink and eat (246 calories per hour)
Tailwinds w/caffeine drink (refill) eGel,
As needed to change up: Cliff shot blocks, Power bar, Base salt
Mile,2,4,6,8,10…12,15,18,21,24,(25 get rid of the Tailwinds bottle)…. eGel
Run easy: Miles 0-8
Wait for it: Miles 8 to13
Run Special Needs: 1Power bar,2 Cliff shot blocks
Stay focused: 13 to 18
Stay focused: Mile 18 to 25
Strong finish: Mile 25 to 26.2
Concerns:
Finishing the race and waiting to exhale!
Yvette
Comments
Hi Cicely!!
Thank you very much! Those photos have saved me. Especially in the middle of the night when I jump up out of a deep sleep.
Oh my gosh did I put "?" in the bags. 
In the dark scrambling for my phone to look at the photos. Relief then back to sleep! 
Excited to race with you as well!
Best of luck. You're due a breakthrough finish, and I hope this is the one. Strategically, try to remind yourself all day to never stop. Walking is fine, but always move forward. And blitz through both transitions with purpose. Once you sit, count to 60 in your head and try to get everything on within that minute. A couple of 15-minute TAs makes a long day unnecessarily longer.
I don't get all the bodybuilding protein pills the night before, race morning and throughout the race. Maybe you have a condition that requires it? But protein is not a fuel your body will use during the race. If there's no medical need, I would avoid them like the plague. 400 calories per hour on the bike is a ton. If your stomach starts to rebel, please cut back on the calories and go all liquid/gel. Likewise, carrying two PowerBars, six packages of shot blocks and 6 gels on the run sounds like fueling for a weekend camping trip or 100-mile race. Your stomach won't be in the mood to digest those bars. Even if you ditched the two bars and six packages of shots, 6 gels would be more than plenty (probably 2 more than you'll need). Overeating has destroyed tens of thousands of Ironman races. Bonking is something that just doesn't happen at these well-stocked races.
Mike
Hi Mike,
Thank you, yes I defiantly will finish this year.you are correct on the fast transitions, I like the counting idea. I have been working on it this year.
As for the MAP my Dr. has me doing this based on testing. He is 67 and is doing his 41st Ironman this year and giving some guidance. So that is the reason for the protein.
You are correct that the 400 is a lot. My bike calories will be mostly liquids and some eGels, and I will cut back if needed. I trained all my long bike rides with it and was working great. When ever I did less I couldn’t run.
I’m not sure about the run nutrition…. Its still up in the air. I was a runner before doing the IM. I completed 17 marathons and always did the same nutrition. It was a gel at miles 3,6,9,12,15,18,20 and 24, and carried a bottle of sports drink with me.
I think I will change back to the and ditch the bars/block.
On the Bike for nutrition I only take water from the stations and carry my own. The run as well, but sometimes I take what is at the station depending on the weather. Can't wait to finish!
Thanks Amy! Great idea...how do I do that?