Brian J. Smith's First IM Louisville Race Plan
Hi All,
Please feel free to review and give me some pointers, this is my first IM and my first detailed race plan, so any assistance or comments, etc. would be appreciated...
Thanks, Brian
Tuesday
- Drink Scratch labs hydration all day long.
- Try and get a run in during lunch on the treadmill, as per the plan.
- Start to review my checklist and start to pack what I need to bring with me.
- If at all possible go for a short swim, as per plan, at the gym after the kids go to bed.
- Put the racks on top of the car.
Wednesday
- Drink Scratch labs hydration all day long.
- Try and leave work at a reasonable time to get home and spend time with the kids after school.
- Finish all packing that needs to be done and load up the car.
Thursday
- Leave Chicago to drive to Louisville after I take the kids to the bus and to school.
- Drive about 5 plus hours.
- Check into the hotel.
- Pending the time of arrival, check in at the expo, as I am in the Galt.
- Buy any food needed pending the time, if I don't have it all with me.
- Would like to drive a portion of the bike course if at all possible for those that do not ride that day, either today or Friday if anyone cares to join.
FRIDAY
- No swim for me, going to follow what Coach P said on the webinar, rather sleep in a little.
- If I do not get to the expo check-in on Thursday I will do that on Friday.
- Take a short run/stroll as per the plan down to the swim start to see what it looks like, see where I have to go, etc.
- If I cannot drive the bike course on Thursday, maybe do it on Friday, anyone that wants to join let me know, as I will need a navigator.
- 2 PM Team Coffee - Please and Thank You, 252 East Market Street
- Either pick up wife from the airport or she takes a taxi, pending travel plans, she is still TBD (Fri/Sat)
- If wife is not coming in until Saturday then I can join the team dinner, will know this week for sure.
- Charge batteries for bike and Garmin
- Go over my bike to make sure all is solid, no issues.
- Pack all Transition and Special needs bags.
Race Morning Bag and Morning Bag: (given to wife to hold post bike set up and walk to swim)
- Sunblock
- TP just in-case
- Blister and band aids
- Vaseline / Aquaphor
- Timing Chip (will be put on before I leave the room)
- Heart Rate Monitor (will be put on before I leave the room
- Tri shorts and top (of course on before I leave the room)
- Torpedo bottle filled with GE
- 4 24 oz. bottles of GE, a couple for on the bike one to sip on.
- Bottle of water to sip on
- Body glide
- Extra chamois cream
- 8-10 gels: 6-8 for the bike and 2 for before the race
- 7 Power bars, one for before the race and 6 cut in half for the bike
- Garmin 520 for the bike, fully charged.
- Wetsuit
- 2 pairs of goggles
- Swim cap
- Sweats/sweatshirt for before and after
T-1 Bag:
- Helmet
- Sun Glasses
- Bike Shoes
- Arm cooler/warmers
- Socks
- Cycling gloves (yes, I found out that I like riding that way, I know, I know)
- Long sleeve shirt, disposable
- Power bar and a Gel
T-2 Bag:
- Running shoes
- Change of socks
- Sunglasses
- Hat/visor
- Chamois Cream, small Aquaphor / Vaseline
- Blister and/or Band-Aid
- Ziploc bag
- Race belt and number
- Power bar and gel
- Tylenol
Bike Special Needs Bag:
- Chamois cream
- Pretzels
- 2 Power bars
- 2 Gels
Run Special Needs Bag: (only stop if needed)
- Chamois cream
- Band aids / Blister patches
- Aquaphor / Vaseline
- Tylenol
Eat a good dinner, snack and drink all day, try to get to bed at a reasonable time.
SATURDAY
- Wake up and shower.
- Put batteries on bike, make sure they are paired properly and working
- 9:00 AM - Team Breakfast Wild Eggs - 121 South Floyd Street
- Pick up wife if she flies on Saturday, TBD
- Make sure I have everything done and ready after breakfast.
- Drop off bike and bags with other EN Team Members (time TBD)
- Talk to the kids and parents, thank them for flying in to babysit, get some family facetime with the little ones (7 and 3) for added inspiration.
- Prepare 1 x-labs torpedo filled to the brim with GE Orange, 4 - 24oz bottles of Gatorade Endurance
- Try and get in bed by 8pm and calm the nerves.
Race Morning – up by 3:30AM (like I will be able to sleep anyway)
- Shower (maybe) or just freshen up.
- Cup of coffee and small breakfast, bagel or English muffins, Power bar, apple and/or banana, 32oz GE.
- Bathroom
- Apply sunscreen
- Put on race kit
- Put on Timing chip
- Put on HRM Strap,
- Confirm watch is working and no issues.
- Bathroom again
- Put on morning cloths, sweatshirt, shorts or sweats.
- Make sure I have packed my swim cap, 2 pairs of goggles, clear and smoke/mirrored and wetsuit.
- 1 x-labs torpedo filled to the brim with GE Orange, 4 - 24oz bottles of Gatorade Endurance, all filled the night before.
- 6 Power bars cut in half to be put with the bike
- 6-8 gels to be placed with the bike
- 1 Power bar to be eaten after I am done with the bike set up
- 2 gels - one for the walk and one 15 minutes before the swim
- 5:00am head to transition.
- Body Marking
- Put Torpedo on bike
- Put bottle and nutrition on bike
- Put computer on bike
- Put xlabs tool kit holder on bike
- Check bike, tires and gear set up
- Hopefully see other EN team members for some encouragement!
- Will we meet for a photo anywhere?
- Leave transition area about 5:45.
- Put on wetsuit outside of transition body glide, etc., talking to wife and some EN Team members
- Walk down to the start area sipping GE and eating a power bar and gels
- Hand my bag to my wife with all my morning cloths, etc.
- Carry my goggles and race cap.
- Find out where I need to go to line up for the wave I should be in.
Swim:
- Line up in the 1:30 area, as that is my time in the 25-meter pool.
- Kiss the wife and make sure she has all the morning items in the bag.
- Eat a gel, drink some water.
- Try and calm the nerves being my first IM.
- Goal to start to swim my own pace and breath on a three-stroke count.
- Any issues convert to breaststroke to get my bearings.
- Do not breath each stroke as I get dizzy.
- Swim my own race, good form, keep focused on what I can do only
- Don’t get caught up in the moment, it is just another swim.
- Get it done, counting strokes.
- Take it easy getting to the first turn around, then swim outwards away from the island a bit to get a clearer path and use the current to my advantage if any.
- Once to the bridge start to think about the transition.
- At the swim exit walk out get my bearings, goggles on head unzip, wetsuit off with helpers, water if available, walk for a bit then pick up the pace.
Transition 1:
- Get bag and make sure it is mine.
- Ask volunteer for help in transition
- Put on socks and shoes
- Put on arm cooler/warmers
- Put on gloves
- Put on helmet
- Sunglasses will be on helmet
- Apply any cream if need to
- Eat a gel or bar while doing so
- Ask volunteer to help with bag thanks them and head to the bike
- Find bike, carefully get to start line and off I go.
- Say high to the wife who will be in another team’s tent at the exit (friend’s)
Bike:
- Stay in heart rate zone regardless of time.
- As per the videos, easy pace for the first 30 miles or hour and a half,
- Eat a power bar as soon as I get on the bike.
- Gel every 20-30 minutes, opposite ½ power bar
- Start drinking right away, keep drinking, goal to have nothing left to drink on the bike by the time the first aid station comes.
- Always focus on the surroundings, pay attention stay focused.
- Don’t be afraid to use all gears, and let people ride by me if they so choose to, think execution not fitness.
- Ride in my zones and keep heart rate to 135 or lower, if at all possible.
- If heart rate climbs above 135 for a period of time, then back off the pace.
- Stay aero as long as possible on the ride, even on hills, unless they are too steep then come out of the bars on the drops.
- Always pedal, do not coast unless to stretch.
- Stop at bike special needs and assess MY situation, how I am doing, how do I feel, etc.
Transition 2:
- Get bag, ask for help if need be.
- Take off all bike stuff and place on the ground.
- Put on new socks
- Put on shoes
- Put on hat/visor
- Apply cream if need to
- Put on race belt
- Take Tylenol if need to
- Eat a power bar or gel as I do this
- Put plastic bag in pocket.
Run:
- Start run say hi to family and friends on the way out
- Keep heart rate at TRP 119-130
- Gels as soon as the run starts.
- Keep an eye on the heart rate, slow down if it is climbing too high
- Try to have at least one gel per 2 miles
- Stop at every aid station and walk while taking in fluids, only walk the time it takes to get fluids
- Eat as needed other than gels, do not let the tank run on empty.
- Keep focused on what I am doing, why I am doing it and what I can control
- Do not get caught up in the moment, only my box
- Only stop at special needs if I need to, if not pass it by.
- At mile 18 access my body and where I am at physically, if I feel good by mile 20 pick up the pace, if I am status quo keep a steady pace, DO NOT WALK,
- Remember this is my first Ironman, my first almost injury free training season in my life for any event, I owe this to myself to complete it, I owe it to my family for putting up with my training, and I especially owe it to my loved ones who would have loved to race with me.
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Comments
you have yourself drinking "skratch hydration all day long" on Tuesday & Wednesday, but not Thursday. Is this a salt/electrolyte mix only? or calories? I generally do not do sports drink until day before reace day. I only do Hyper hydration the night before and morning of, if it is going to be a humid day. Assuming this is an alteration from past behavior, your body may not like it. "nothing new for race day" mentality.
Nutrition comment - I used to do my own think which was 2 bottles of concentrated infinite and grabbed the 2nd from BSN.. over time Ive learned to get it on the course and accept that this is an IM.. might consider ditching the powerbars, pretzels & gels in BSN and on your bike. IM caters the day for you. That said, if you have a sensitive stomach, do what you trained with.
I don't know what IM # this is for you, assuming first or one of the early ones. At mile 20, you will be a superstar if you are able to pick up the pace, if you can keep on track (keeping HR steady to where it was for 1-19), you will be awesome, and you need to KNOW that when you get there so you keep your mind positive that others are faltering. You will see a walkathon going on around you while you are still running, that's what you have to key into.
Looking forward to sharing the course with you and meeting you next weekend!
You said "Remember this is my first Ironman, my first almost injury free training season in my life for any event, I owe this to myself to complete it, I owe it to my family for putting up with my training, and I especially owe it to my loved ones who would have loved to race with me." This is your "One thing". Think about this often on the run!
I am looking forward to meeting you Brian! See you in Louisville!
I have to admit that the plan was bootleg off of all of you guys, so I can only take credit for the writing and thinking part...ha for the drinking scratch labs, I usually drink that at work during the day (usually 32-64 oz a day), versus water, so I figured I would keep that going as it has no GI effects on me like others. Overall, I like the GE, but it is too salty for me to drink all day and too much of it without food give me a little bit of stomach issues.
Thanks for the input on the nutrition, I am so used to carrying "everything" on my rides so I do not have to stop I guess I am still in that mentality. Oh and this is my first IM, so I do not know what to expect, and I guess that is a good thing!
@Dave Tallo
@Scott Dinhofer
Thanks for the vote of confidence, it is definitely needed and appreciated. If anyone wants to drive the course with me on Friday let me know, as I can drive it if someone navigates.
Also, let me know when people (you guys) plan to bring bikes to transition, etc., it would be great to pick your brains on how to handle this race and situation in front of me, being that you all have experience.
I hope to arrive later in the afternoon on Thursday, pending the traffic getting out of Chicago, which can sometimes take as long as this drive would! :-)
- For morning race bag and Bike special needs: consider taking a tire and tube with you in the morning bag; I've always done that, needed it just once in about 50 IMs and 70.3s. In the BSN, maybe place a spare tube and CO2 cartridge (if you're using them). Again, I've always done that, but never needed it. But you can't really count on speedy assistance from "neutral service", you can easily lose up to an hour you have already used your tube and need another the second half of the race.
- Run nutrition: running 26.2 after biking 112 and swimming 2.4 is a whole different beast than what we experience in training. Most folks have trouble absorbing substantial calories as the run goes along. A gel every 2 miles plus GE @ each aid station can quickly add up to 4-500 calories an hour. Your body will rebel if you try to keep that up. Getting good calorie intake on the bike, and then taking a gel in T2 and another 4-6 miles in may be all you can handle, or you may be able to take in more. But don't force fuel into your GI system if you're feeling at all bloated.
EN race execution strategy of Just Riding Along for the first 60-90 minutes of the bike, keeping HR comfortably in Zone 2, running the first 6-8 miles "stupid slow" (should feel *easier* than your typical long runs) is the key to getting yourself to the last 60-90 minutes of the marathon still willing and able to run, which is the true measure of success in a first or a 30th IM.Agree with Al on the calories. You won't be able to eat a bar in T1, maybe a gel ... but surely that can wait until you're on the bike. In T2 don't try to eat anything, maybe start running with a gel tucked into your shorts
@Al Truscott
@Paul Curtin
Thanks for your feedback and info, i am taking it all in. I have added another tube to the mix and affixing it under the saddle, able to squeeze it in there. Appreciate all your help and see you guys later this week.
Anyone want to recon the course with me on Friday let me know as I can drive...