Jacklyn's 2017 Santa Rosa Race plan.
IM Santa Rosa 2017
This is my first IM. I have been walking this road for 4 years to get here. Many injuries and bumps in the road. I will toe the line uninjured and ready to rumble. Without EN and Coach P. I wouldn’t have come this far. I’m in the best shape of my life. I will be dedicating this adventure to my Mom. She would have been so excited to be here. It was her dream to see me complete this. I have enlisted the help of a sports nutritionist. Nutritional failure has been my Achilles heel up to now. Been using this plan since April.
Stats: Age 44, 5’6, 170 lbs, FTP 150, vDOT 34.
Race goal: Have fun. RELAX! I have a tendency to put a lot of performance pressure on myself, especially on the bike. Eat, drink and be merry. Let the race come to me. Actually look at the country around me!
RACE WEEK
Tuesday – pack. Breath, sleep.
Wednesday- Get in the truck. Drive to Santa Rosa @ 8 hours.
Thursday- Start hydrating
0900-breakfast. Focus on complete food. No processed junk. Top off electrolytes and minerals per nutrition plan. After breakfast, coarse recon for bike. I will drive.
1200-Lunch
1300- Athlete check in. Get in/get out!
Get bags organized.
Bike check-kick the fenders and check the brakes.
Go for a run. Short and sweet. Z1-2.
1800- Team dinner. No pasta.
2100-Bed.
Friday-
0900-Big pancake breakfast.
Double and triple check bags. Go over check lists one more time.
1000- Take bike to Lake Sonoma to check in and drop off bike bag. Recon T1.
Go for a swim. Recon sighting points. Maybe try and hook up with team for a swim. Recon bike route again as I drive back into town. Swim is a double lap.
Drop off run bag in town.
Go hang out at the pool and get my legs up. Hydrate lightly all day.
Evening- Get dinner ahead of time. Go hide at the hotel. Lay out gear for morning. Double check special needs bags.
1700- light dinner. Drink 800ml of full strength PRELOAD (1200mg of sodium+ ca,mg.)
Charge Garmin and bike computer.
2100-GET TO BED! Set alarm for 0300.
Bags:
*Morning clothes: tri glide, goggles x2, swim cap, bottle with 800ml of PRELOAD finishing 20 minutes before swim start, PB&J. 2 bottles of NBS Active-frozen and wrapped with tin foil, base salt, towel.( #2 bottles on bike.
*T1 bag: Helmet, sun glasses, HRM, bike shoes, socks, bike jersey(pink),bibs, small towel, tube of chamois butter(goes in jersey), PB&J and bottle of NBS Active(frozen), tums x2. In jersey pockets-#3 bags NBS powder,#2 tubes shot blocks, #4 gummies, #2 bar, #1 PB&J(hour 3), tums(1 per hour), chamois butter.
*T2 bag: Hokas, socks, calf sleeves, camel bak ( loaded with #2 bags of NBS powder, clif bloks x2, gummiesx4, base salt.) Team tri top, tri shorts, race belt w/bib# 766, Team hat, race saver bag, arm coolers, sun screen. Salty PB&J. #1 bottle of ½ strength NBS active + ¼ strength PRELOAD(frozen). Ditch bottle after first couple of miles.
*Bike SN: Chamois butter, #1 bottle of ½ strength Preload with Active, #1 bottle Active. Salty PB&J, spare tub and co2, sunscreen, #3 bags powder NBS active.
*Run SN: Sunscreen, #1 bottle NBS with FS Preload(frozen), salty jelly sandwhich, base salt, #2 tube shot blocks-no caffeine, #5 gummies. Will be able to access SN bag at mile 6 and Mile 18.
Saturday- Race Day
0315- wake up.
Eat bagel, yogurt and coffee. Get dressed:
-Swim suit, shoes, sweat shirt and pants.
-Timing chip left ankle.
-Grab morning bag with wet suit.
Kiss sleeping family.
0345-Leave for shuttle. Walk slowly. Enjoy the day.
0400ish- Take shuttle to lake.
Arrive at T1- set up bike. Check gear, place bike computer, Place frozen bottles in their bags. Drop off SN bags.
-0500- Body marking. Eat sandwhich drink bottle.
-Find my team mates!
0600-Get dressed. Drop off morning bag. Go get wet.
0625- Age group wave start. Now the fun begins! Ya.
Swim
During my OWS pace has been a sustainable 0200/100 yards. Swim is a double lap. Rather odd shape swim. Sighting will be a challenge. Hopefully, able to draft and not a lot of body contact. Expecting a 1:30-1:45 swim.
T1- After leaving the water it’s a ¼ mile, uphill walk/jog to t1. Supposed to be carpeted. No need for shoes. Wet suit off. Get dressed. Lots of chamois butter! Eat sandwhich and drink bottle. Take bottle to bike.
Bike- Expecting between 7-8 hours. Santa Rosa is a maritime climate. Steady eastward wind at 3-4 mpg until mid-afternoon then wind starts increasing to 8-10mph. Average temp 85-87 degrees. There is hope of moderate temperature.
Z1- 0-104 watts z2 104-112. HR less than 130 bpm.
We start climbing 5 miles into the ride. Climb last for about 20 miles. Try and limit damage of climbing. Be conservative. No ricky racer! There’s plenty of time to make up speed. Early heart beats are more important than late ones. Drink and eat as able. Course flattens considerable after mountains. We transition into a loop course at mile 85 and do two laps before T2.
Nutrition;
Drink 800 ml of NBS per hour. Eat 3 clif blocks, 1 bag of gummies, half a granola bar hourly. At hour three eat PB&J. Stop at all aide stations and fill up and wet down. Will be carrying powder. I have to back off the calories some. My stomach doesn’t process quickly.
Calorie goal: 230 calories, 800 ml per hour. + my PB&J.
T2-Hurrah!! Go change. Eat food, drink. Put arm coolers on that are in a ziplock with water. Breath. Life is GOOD!
Run: Triple loop course. Mostly shade. Should be windy. Heat management.
Mile 1-6: Run average HR off last hour of bike. Should be 130’s. Walk as long as it takes for knees to loosen up. Be patient. Plenty of time. Hug family. EAT<DRINK!
6-18: build to TRP (11:15-11:45) with out causing HR to go CRAZY!
18-25: Just get it done! Try to keep HR less than 150. Embrace the suck. Whicj I’m good at.
25-26- best effort.
Nutrition- Walk aide station. Refill camel bak hourly. Have NBS with.
-Cliff block every mile. Bag of gummies hourly. Expect that to decrease in later miles. Have found I need semi solid on the run.
Drink coke after Mile 18. Tums hourly.
HAVE FUN! DON”T CRY! SMILE OFTEN! HIGH FIVE AS NEEDED! FINISH.
Thanks EN you’re the best.
Any and all advice. Especially logistics is hugely appreciated!
Comments
As for the clothing. I can't do the bike in tri shorts. I tried 3 different types. I already have a saddle sore so I need to pad accordingly. I would like to but I don't think it will work. I'm a quick change artest! I would like to start the bike in wet clothes. But no dice.
As for food:
Are there clif blocks? I see cliff shots on the food list but not blocks. Bloks would make it so much easier!!!!
The pb&j is only one at the third hour. For some reason my tummy really likes it.
As for the frozen bottles. I have them int he freezer now to see how hard they really freeze. With the high sodium content not sure they're going to be much more than a slushy. We will see. I am open to all things. As I was mixing the bottles I redid my math and altered a few mixes to simplify the recipe. Sodium content being equal.
I was thinking about the HRM under my suit. I can just see myself loosing the monitor in the tent.
Last piece of advice is important. Don't let the day overwhelm you. Break it into parts so that you can handle each piece...that'll start with swim,t1,bike,t2,run....but at some point, likely on the second half of the run, break it down further if necessary. For me that sometimes becomes thirds, then aid station to aid station, etc. And don't forget to soak in that finish. There is NOTHING like that first time IM finish.
You have trained hard. Work is done. Go execute! See you next week!
In the athlete guide they mention being able to get at the bike SN at T!1 the morning of the race. Will need to verify for sure.
I am planning on bringing the bloks with just in case. I hope they are there but not too worried. I'm used to being a rolling vending machine.
For example, if you stop at every aid station on the bike that is 10 aid stations. If you take five minutes of each of those aid stations that is an hour. If you were pedaling for an hour or you would've gone 15 miles but you have not because of this, have you done the math on that?
You can absolutely swim in bicycle clothes under your wetsuit. I did it in my first Iron Man, and even ran the run and bike shorts also fine. I recommend full cycling kit underneath your wetsuit so that when you get into T1 all you need to do is load up your pockets. Remember to put your hands over those pockets as you move quickly to your bike so nothing bounces out!
Hourly:
800 mls of NBS = 80 calories
3 cliff blocks = 100 calories
Bag of gummies = 100 calories?
Half a granola bar = 80 calories ?
TOTAL = 360 calories
T1 and at hour three on bike, PB&J x2 = 600 calories (and one before the swim)
If bike is about 7.5 hours that = 3,300 calories or 440 calories/hour. That is too many calories to process while you are racing.
Also, with the conditions of a cool morning in Santa Rosa drinking Preload the night before may not be necessary. It can also have the effect of causing you to pee all night to regulate osmotic load. You would be fine with one bottle in the morning. However, I don't want to conflict with the person you are working with ... just consider you could be very bloated. If you are following this plan it is highly unlikely that you will need base salt, one less thing to carry and I believe it's on course