Yvette 2017 IM Choo Plan
IMChoo September 24 2017
IMChoo Goal 13:48:00 – Keep HR stimulated –steady HR all day
Swim: 1:10, T1 - 0:00:05:00,
Bike: 6:30, NP?, 17.5 to 18. Miles per hour T 2- 0:00:03
Run: 6:00, Average heart rate 135 low 135 mid 140 -145 high 150 to 155 Back off at 160
Schedule:
Tuesday P.M. /Wednesday A.M. - travel to IMChoo
Wednesday P.M. - Shop for groceries
Thursday 8:00 A.M. – Run 3 miles
Thursday 10:00 A.M. -Athlete Check in
Thursday 11 A.M.- Athlete Briefing
Thursday 12:30 P.M. - Lunch
Thursday 2:30 P.M. -lay out race bags- fill according to list / take a photo of each bag with the items, so on race morning I do not panic… did I put ? in the bag.
Thursday 5:30 P. M. – Stop in and visit Team EN no dinner
Friday: -Drive the run course and then swim
Friday: 4:30 P.M. -Dinner
Friday 6:00 P.M. -Opening Ceremony
Friday 8:00P.M. -Call it a night/sleep
Saturday 10:00 A. M. -Bike and Gear Check in
Saturday all day pre load with NBS /
Saturday 4:30 P.M.- Dinner in room
Saturday - Night before Race
9:00 P.M.
1. Shake x 2
2. solid food
4.MAP
5. Make up bottles of NBS for bike and run
Sunday 4:30 A.M. Wake
1.Shower, dress, vitamins.
2.Breakfast: ¼ cup Oatmeal, (soak night before) Bananna, 1 scoop of protein
3.Pack for T1, Bottles x ___, gather special needs bags.
Sunday 5:00 A.M. Transition
1.Body markings
2.Fill tires
3.Place bento box
4.Place /Check edge 910 for power and readings
5.Check stages crank arm.
6.Place/Check power to Di2 shifters, bike in proper gear for start.
5:30 A.M Take photos with EN team (??)
5:45 A. M. ? Take bus to swim start - line up according to finish time 1:10
1.Put on Wet suit- over– sports bra and shorts-heart rate strap (give shirt to Mike)
2.Goggles
3.Defogger/ Bottle of water to rinse off
4.Hair tie
5.Swim cap
6.Take 10 MAP pills – bottle of NBS water
7.Bananna, salt stick
7:30 A.M. Swim Start
Goal 1:10 Swim only fast as your ability to maintain form. Count your strokes stay in my box, site every 6 strokes, look at last buoy. Be mindful of the current direction to site correctly. RELAX!
8:45 A. M. finish swim walk to T1
1.Take wet suit off.
2.Call out number 1404, grab bag.
3.Point to volunteer for help.
4.Dump bag out on floor
5.Put socks on
6.Shoes
7. Jersey- Salt tabs/chews will be in pocket. With tape on pockets, have volunteer take off.
8. Helmet
9.Sunglass
12.Eat banana and drink NBS
8:50 A.M. Get bike, walk to mount line
T 1-5 Minutes
Bike Goal: 6:30/ 17.5 to 18 miles per hour
8:55 A.M. Start bike
1.JRA: First 12.5 miles (just riding along zone 1 Z one 1 / 65-69% of FTP)
A.Get legs back, head start on fueling, hydration, and ride opposite of everyone else.
B.Bike start eat: 1 ______________,2 salt,1 shot block,5 map
C. Get heart rate down.
2. Mile 12.5 to 77
A.False flats through Cove, Hog Howl, out of Chickamauga back to Cove to start of Hog Jowl for 2nd lap.
Objectives:
A. Setting up mile 18 of run.
B. Keep it rolling.
C. Apply 90% rule, do opposite of everyone else.
3.Strong Zone: Mile 86 to 116 @ 75% of FTP - Strong
A. Eat and drink.
B. Hard left at Hog Jowl through Chickamauga to T2.
C. Conserve momentum on Hog Jowl stay on gas to help with rollers.
D. At Chickamauga on 2nd loop use same or slightly stronger effort uphill then first loop.
Bike nutrition:
187 calories per hour , sodium 650
1.NBS. Power 2 scoops.
2.MAP 1 scoop.
3.Preworkout ½ scoop
4.Shot block 1 cube.
Special needs bag: Pickles/ peanut butter and jelly, potatoes/ tube, cartridge
Dismount bike
T2- 3 minutes
1.Call out number 1404, grab bag.
2.Point to volunteer for help.
3.Put race number on belt.
4.Run shoes.
5.Plastic Bag with items in it, grab and go place items in pocket while running and visor.
6.Eat banana
7.Bottle of NBS
Run out
Run Goal: 6:00- hours
Walk the first 5 minutes
Walk aid stations
Drink 1 bottle of NBS each hour, cliff shot blocks, salt stick
Note AV heart rate off bike
Miles 0-8 run easy
1.Drink and eat
2.Heart rate 135 steady all day / to 145 to 150 finish at 155. Back off when 160
Miles 8 to 18
1.Run steady 135 to 140
The Strong Finish Zone, Mile 18 to 26.2
Special needs bag:_____________________?
Waiting to exhale,
Yvette
Comments
1) I love that you have times listed after the swim for transition and bike start but they faded for the bike dismount/run start. Anyway I take this as a positive/good confidence thing but don't let a 1:15 swim get in your head.
2) Bike - Do you have a NP for the whole bike as there is a question mark with some details in the bike section, .65-.69 to start then .75 for the final 30 miles. What are your targets in between? Also that maybe a little hot for the final 30 miles. What have you done on your race rehearsals?
3) Run - Why are you walking for 5 minutes starting the run? Is this a factor of #2 or to help you not over cook the whole run? If you relaxed the final couple miles of the bike got in some nutrition you should be fine to move in to the easy run out of transition.
Have a great race.
OK here are my notes for you:
* I really want you to test your bike before you check it in. Right now all I see is a run? Can you work in a 20 minute spin on the bike to make sure you're all set?
* you need to plan on a car pulled over breakfast for Saturday morning. Find a place for 8 AM and go munch munch munch. Pancakes, French toast, OJ, etc. this is in addition to your NBS.
* i'm not sure if you normally eat at 9 PM the day before a race, but in my mind that's a bit late. I'd rather have you be doing your final feed around 6 PM so that it has time to get into your system before you go to bed. I defer to your experience on that.
* since you have DI2, bring your charger and make sure you charge that bad boy on Friday after your test ride on Thursday.
* your bike plan looks excellent, especially the part where you remember to eat!! Don't get too tied into the performance goals related to time… Many different things can affect that we just need the process to be good.
* if you have time and on schedule, I recommend stopping a special-needs to quickly stretch.
* you are ready for this race. You have several years of practice and you've had a great year of training. Stay in the moment, focus on making the next best decision, taking them one at a time… And the race will come to you. When I gets hard at the end, do you know what to do!