Betsy's 2016 IMAZ race plan
2016 Ironman Arizona RACE PLAN
RACE WEEK:
MONDAY-WEDNESDAY:
Have to work. Focus on hydration, eating clean, being off feet. 7+ hours sleep per night
Thursday-
IM village early for admin
Early PM: make transition bags:
T1 bag:
Sunglasses
Headband
helmet
Arm warmers, tube sock
Shoes, toe covers with chemical warmers
Nutrition-solid; liquid on bike
Chest warmer bag-
Add race morning: chem hand warmers open in am in shoes, under shoe covers, into black bag. Solid nutrition bp coffee
To bike: garmin 810, check tires
T2:
Running shoes
Go bag:
Visor
Bib/belt
First aid
Nutrition
AM: nutrition flask, bp coffee in bag
Evening:
Destination Kona store party/Smiles charity raffle
FRIDAY:
AM:
Meet ENers
4 Keys talk
3-6pm: TRIBE IRONMAN party/charity raffle
6:30-Bucca de Beppo EN team dinner
SATURDAY:
AM-admin: bike/transition bags to IM village
10am-practice swim. Mostly to practice planned entry, first 100 yards
Big lunch.
Home-binge watch something on netflix, relax
Early dinner
Horizontal in bed by 9am
RACE DAY:
Up 0330:
AM-put on:
Tri suit
Timing chip
Contact lenses
Glide/sunblock
Pants/sweatshirt
Garmin watch and HR monitor
HAVE IN MORNING BAG
Swim cap/neoprene cap
Goggles
Wet suit
Ear plugs
Garmin 810
Sport drink
Water for aero bottle
6x concentrated amino/base salt for down tube
8 oz BP coffee x 2 for each transition
solid nutrition for bike-rice cakes x 6, Rxbar x3
flask of aminos/salt for run
throw away bottle aminos for before swim start
0400-to tempe, hopefully minimal line into garage. Upon arrival,
1- check t1-add open warmers to shoes, warmers on chest bag; sunglasses;
t2-add garmin if not wearing
2- get marked
3- head to bike-check tires, sport drink/nutrition on bike, joule, tube sox/plastic bag
4-to potty-wetsuit, neoprene/swim cap, tempo trainer, goggles, ear plugs, sport drink/almond butter
5- relax, focus
6:30-team pic??
6:45 head to water start, position with 1:30 swimmers
7:00 start. Jump in vertical, go completely under water to get face wet. Start to swim to rhythm of tempo trainer, head out of water if necessary due to hyperventilation. Keep making forward motion until able to put face in water and breath. It will seem slow at first, count strokes, focus on form, long strokes, head relaxed, breath, site every 6 breaths, try to follow bubbles, head for buoys. After turn around, swim slightly to right of buoys
Continue counting strikes, start over when get off count and mind wanders. Rotate form focuses: high elbow, hand entry, fingers pointing down, hanging relaxed head, high hip, two beat kick
exit-let volunteers pull me out, sit gently for wet suit stripper, run to T1 bag with caps, goggles and wetsuit in left hand. Find spot outside to sit, unless really cold and need to warm up in tent. Empty bag, put wetsuit, cap and goggles ear plugs/tempo trainer in
Put on: headband
Helmet
Sunglasses
Arm warmers/-Tube socks-have rolled up like bracelet. Roll up arms later
plastic bag up shirt,
Gulp bp coffee
Take shoes and and nutrition bag, run
At bike: put on shoes, nutrition in back pocket, go!
REMEMBER TO CHANT: SLOW IS SMOOTH, SMOOTH IS FAST. TIRES ARE FULL AND HAPPY AND WILL STAY THAT WAY
BIKE:
Goal 6hours, 3 2 hour loops
First half loop: slow and easy, .6-.65 IF, get legs warmed up, HR down. Let everyone pass you, know you are doing it right
At turn around, work-.7-.72 IF.
Slow at aid stations, stretch as sitting up, fill aero bottle. Make eye contact with volunteer
Drink +/- 20oz per hour. Sip nutrition q 20’, one serving every hour
Solid nutrition -150 cal rice cake/scrambled egg at turn arounds, 100 cal bites protein bar at turns off and on to beeline. Planning between 900-1500 solid cal on bike (yes I have practiced this)
Stay aero
Focus on form, feet midline and not pointed down, neck and shoulders relaxed. Start body sensing early-relax right side where I store tension, early and often.
Stay in the box-my box is a loop broken into 4 segments-out to beeline, up beeline, down, back Garmin on q 20 min alert to sip
Check in-how am I feeling-how is this going to set me up for the line at mile 18
T2:
Feet out of boa closure shoes (best innovation) after last turn onto Rio Salado
At entry of bike in, Let go of bike and forget about it
Run to T2 bag
Grab bag and sit outside tent-put helmet inside bag
Put on shoes, grab go bag and go!
Always be chanting: SLOW IS SMOOTH, SMOOTH IS FAST. Smile, gratitude
Run:
From go bag: put on visor, run belt, pocket nutrition flask, first aid, sip on bp coffee
Miles 1-6: 11:00 pace, follow breath, AHR, slow down as needed. Stupid easy, don’t overdue it here. Can only control pace first 8 miles of the run
Miles 7-20: focus on 10:30 pace.
Form-relaxed legs, fall forward with gravity, ALIGN. Rotate focuses: relaxed shoulders/ armsdangle every 2 miles ,level pelvis, relaxed legs, peel feet off ground/circular motion of feet/wheel, feel entire midfoot/toes in ground peeling off. Belly breath and increase resp rate.
Fatigue: check posture/lean, slow down pace, practice y’chi:
Y’chi is all about combining your knowledge of what needs to happen with your intention and using your eyes to direct all that energy in the direction your body’s heading. Your eyes are directing the movement, Chi is the energy that circulates through your body and supports your movement. Y is the ability to direct your chi towards a visual ‘goal’ through the use of your eyes. So, y’chi is the skill of directing all of the energies and movement in your body through the focus of your eyes
Mile 21-finish- RACE
Aid stations: take from last volulnteer, 45steps/30s and GO!
Sip serving BCCAs/salt per hour. Coke as needed at aid stations, broth after dark.
Always thank volunteers! Smile!
At finish, SMILE BIG AND EXPRESS GRATITUDE
RACE WEEK:
MONDAY-WEDNESDAY:
Have to work. Focus on hydration, eating clean, being off feet. 7+ hours sleep per night
Thursday-
IM village early for admin
Early PM: make transition bags:
T1 bag:
Sunglasses
Headband
helmet
Arm warmers, tube sock
Shoes, toe covers with chemical warmers
Nutrition-solid; liquid on bike
Chest warmer bag-
Add race morning: chem hand warmers open in am in shoes, under shoe covers, into black bag. Solid nutrition bp coffee
To bike: garmin 810, check tires
T2:
Running shoes
Go bag:
Visor
Bib/belt
First aid
Nutrition
AM: nutrition flask, bp coffee in bag
Evening:
Destination Kona store party/Smiles charity raffle
FRIDAY:
AM:
Meet ENers
4 Keys talk
3-6pm: TRIBE IRONMAN party/charity raffle
6:30-Bucca de Beppo EN team dinner
SATURDAY:
AM-admin: bike/transition bags to IM village
10am-practice swim. Mostly to practice planned entry, first 100 yards
Big lunch.
Home-binge watch something on netflix, relax
Early dinner
Horizontal in bed by 9am
RACE DAY:
Up 0330:
AM-put on:
Tri suit
Timing chip
Contact lenses
Glide/sunblock
Pants/sweatshirt
Garmin watch and HR monitor
HAVE IN MORNING BAG
Swim cap/neoprene cap
Goggles
Wet suit
Ear plugs
Garmin 810
Sport drink
Water for aero bottle
6x concentrated amino/base salt for down tube
8 oz BP coffee x 2 for each transition
solid nutrition for bike-rice cakes x 6, Rxbar x3
flask of aminos/salt for run
throw away bottle aminos for before swim start
0400-to tempe, hopefully minimal line into garage. Upon arrival,
1- check t1-add open warmers to shoes, warmers on chest bag; sunglasses;
t2-add garmin if not wearing
2- get marked
3- head to bike-check tires, sport drink/nutrition on bike, joule, tube sox/plastic bag
4-to potty-wetsuit, neoprene/swim cap, tempo trainer, goggles, ear plugs, sport drink/almond butter
5- relax, focus
6:30-team pic??
6:45 head to water start, position with 1:30 swimmers
7:00 start. Jump in vertical, go completely under water to get face wet. Start to swim to rhythm of tempo trainer, head out of water if necessary due to hyperventilation. Keep making forward motion until able to put face in water and breath. It will seem slow at first, count strokes, focus on form, long strokes, head relaxed, breath, site every 6 breaths, try to follow bubbles, head for buoys. After turn around, swim slightly to right of buoys
Continue counting strikes, start over when get off count and mind wanders. Rotate form focuses: high elbow, hand entry, fingers pointing down, hanging relaxed head, high hip, two beat kick
exit-let volunteers pull me out, sit gently for wet suit stripper, run to T1 bag with caps, goggles and wetsuit in left hand. Find spot outside to sit, unless really cold and need to warm up in tent. Empty bag, put wetsuit, cap and goggles ear plugs/tempo trainer in
Put on: headband
Helmet
Sunglasses
Arm warmers/-Tube socks-have rolled up like bracelet. Roll up arms later
plastic bag up shirt,
Gulp bp coffee
Take shoes and and nutrition bag, run
At bike: put on shoes, nutrition in back pocket, go!
REMEMBER TO CHANT: SLOW IS SMOOTH, SMOOTH IS FAST. TIRES ARE FULL AND HAPPY AND WILL STAY THAT WAY
BIKE:
Goal 6hours, 3 2 hour loops
First half loop: slow and easy, .6-.65 IF, get legs warmed up, HR down. Let everyone pass you, know you are doing it right
At turn around, work-.7-.72 IF.
Slow at aid stations, stretch as sitting up, fill aero bottle. Make eye contact with volunteer
Drink +/- 20oz per hour. Sip nutrition q 20’, one serving every hour
Solid nutrition -150 cal rice cake/scrambled egg at turn arounds, 100 cal bites protein bar at turns off and on to beeline. Planning between 900-1500 solid cal on bike (yes I have practiced this)
Stay aero
Focus on form, feet midline and not pointed down, neck and shoulders relaxed. Start body sensing early-relax right side where I store tension, early and often.
Stay in the box-my box is a loop broken into 4 segments-out to beeline, up beeline, down, back Garmin on q 20 min alert to sip
Check in-how am I feeling-how is this going to set me up for the line at mile 18
T2:
Feet out of boa closure shoes (best innovation) after last turn onto Rio Salado
At entry of bike in, Let go of bike and forget about it
Run to T2 bag
Grab bag and sit outside tent-put helmet inside bag
Put on shoes, grab go bag and go!
Always be chanting: SLOW IS SMOOTH, SMOOTH IS FAST. Smile, gratitude
Run:
From go bag: put on visor, run belt, pocket nutrition flask, first aid, sip on bp coffee
Miles 1-6: 11:00 pace, follow breath, AHR, slow down as needed. Stupid easy, don’t overdue it here. Can only control pace first 8 miles of the run
Miles 7-20: focus on 10:30 pace.
Form-relaxed legs, fall forward with gravity, ALIGN. Rotate focuses: relaxed shoulders/ armsdangle every 2 miles ,level pelvis, relaxed legs, peel feet off ground/circular motion of feet/wheel, feel entire midfoot/toes in ground peeling off. Belly breath and increase resp rate.
Fatigue: check posture/lean, slow down pace, practice y’chi:
Y’chi is all about combining your knowledge of what needs to happen with your intention and using your eyes to direct all that energy in the direction your body’s heading. Your eyes are directing the movement, Chi is the energy that circulates through your body and supports your movement. Y is the ability to direct your chi towards a visual ‘goal’ through the use of your eyes. So, y’chi is the skill of directing all of the energies and movement in your body through the focus of your eyes
Mile 21-finish- RACE
Aid stations: take from last volulnteer, 45steps/30s and GO!
Sip serving BCCAs/salt per hour. Coke as needed at aid stations, broth after dark.
Always thank volunteers! Smile!
At finish, SMILE BIG AND EXPRESS GRATITUDE
0
Comments
So what's for breakfast on race morning? Did I miss that?
DW and TC-I will be looking for you-high fives on the run
BT-5th IMAZ-easy to be detailed-just keep adding and refining it year by year. As for my 'one thing': I am the baby in the 60-64 YOs-good chance for KQ. My time beat the winner by more than 30' 2013,2014. Last year not so much-looked at it as just another long training day. Then I I had GI issues due to some detoxing diet changes a week before and the horrible weather. So, one thing: training self honor race self-you can win your AG!
JB-smile! Make the choice to be happy, expressing gratitude encourages that!
As for breakfast (sorry TC)- I do high fat (dodge an insulin spike/crash early am). 600 cal in a double bullet proof coffee with protein powder. I sip on BCCAS in last hour before race start.
I fuel with balanced food on bike-sticky rice cakes, scrambled eggs and MCT oil, salt
Veteran plan, nothing to add
See you next week everywhere LOL