Sabra Gonzalez - IM Lou 2017 - Race Plan
Ironman Louisville 2017 – Race Plan
IM Lou will be my first full IM attempt and I have never run a marathon. I joined EN this past NovOS. This was the first year I have trained using power on the bike and HR on the run. While I’m not the most technically savvy when it comes to understanding all the data, I feel I am a completely different athlete than I was just a year ago when I did Augusta 70.3 as my A race.
My goal for next year is to learn how to better analyze the data and use that to gain further improvement, especially on the bike. Until then, completion of this race successfully will be a dream come true! Success for this race is defined as “just swim”, smooth transitions, keep up with my nutrition and don't spike watts on the bike (too badly), and stay patient and in control on the run.
I am so grateful for my family, especially for my husband, for picking up the slack around the house which has allowed me to go for it! Special thanks to @Coach Patrick and to all the EN WSM for the feedback and encouragement I’ve received throughout the season. I can’t wait to meet up with the Lou Crew! It’s going to be an awesome weekend!
Stats:
Height: 5’2”
Weight: 116-118
FTP: 182
vDOT: 43.7
Thurs, October 12
Drive to Louisville, approx. 6 hour drive from Marietta.
Check in Spring Hill Suites/unload car get settled in. Depending on the time, go to athlete check in. Dinner with Endurance House Atlanta friends?
Friday, October 13
Morning swim at YMCA Downtown- $10 day pass and bring ID
10:00 athlete check in if not already done the day before, attend 11am Athlete briefing
12:00 lunch, then bike course recon in car ?
2:00pm Team Coffee – Please and Thank You, 252 E Market Street
5:30pm Gather up for dinner at Kellie Moran-Jones’ home
5:30pm Friends land and they will uber to hotel
6:00pm – Team EN Dinner at Kellie’s home
Saturday, October 14
“Sleep in”
9am - Breakfast with EN @ Wild Eggs
Last minute bike check/ bag check then drop off.
Lunch out and grab dinner (or eat something from home, TBD)
Back to hotel, stay off feet, watch Kona, chill
Make bottles for next day to get me through swim start and to the first aid station on the bike. Lay out nutrition to add to bike the next morning, make salted jelly sandwich for b’fast and special needs bike bag.
NLT 6pm Eat dinner
Apply Tri Tats
Lights out 9pm
Sunday, October 15 – RACE DAY!
4:03 am Wake up ready to face the day!
Sherpas to get coffee from downstairs
Get dressed – 920xt, Road ID, Sports Bra, HRM, tri shorts, t-shirt and jacket over top
Put on timing chip w/ safety pin
Socks and shoes to keep feet warm
Pre Race Breakfast:
Coffee w/ almond milk
2 cups applesauce w/ cinnamon
Salted jelly sandwich on GF bread
Small banana
Use bathroom
Grab morning clothes bag/Sherpa bag containing: bike pump, wetsuit, cap & 2 pair goggles, GE to sip, clif blocks, Body Glide, Phone, headlamp, cheap throw away flipflops
5:30am – enter Transition and set up bike,
Turn on Garmin and calibrate
Pump tires to 95psi
Add nutrition/Tylenol/Base Salt to bento box
Aerobottle and other bottles on bike
Double check Garmin that it’s set to the right profile
Check Garmin again!
Head to swim start, drinking GE, Find sub hour swim section. Sit wait it out.
30 min before start, drink Beet Elite. 15 min before swim start, eat 3 clif blocks, drink water/ pee where I can. Put on wetsuit. Body Glide on neck.
Hand off any last minute stuff to Sherpas.
Swim
Swim Goal: Sub 59:00
Jump in water, stay calm!
Just swim around the island, find my rhythm, and relax. Just swim, this is what I know.
Once around the island, go toward middle of river and continue swimming.
Sight off bouys, then start looking for bridge. You are almost done! Start thinking transition… Slow is smooth, smooth is fast.
Get out of water, unzip wet suit half way, and get to a wet suit stripper. Jog to T1 but don’t spike HR. Take off cap/goggles en route to changing tent. Get my bag
T1:
Find a chair, sit and open bag.
Alcohol in ears
Towel off and put on EN Top.
Lube the bits!
Tube socks on arms and/or vest depending on temperature - TBD
Bike shoes, ON, no socks
Hair back
Helmet, ON Buckle it! Make sure shield is there
BioFreeze Shoulders and neck
Wetsuit in bag
Pee?
Bike:
Make sure Garmin is set and ready then head out.
BBS has me at about 6:19 based on my stats
River Road – STAY CALM!
Get the HR down, start drinking and don’t blow the Watts. Let them pass me. Aim to drink 24-36 oz GE/hr, 2-3 blocks, and Base for first hr, then settling to 24 oz GE/hr, 2-3 clif blocks and Base.
Goal: HR 120-125, Overall Watts: 125-130
JRA, watch for the tight shoulders of the road. It’s just another bike ride. Take in the scenery.
The section going out to LaGrange will be net uphill. Don’t kill watts, keep HR steady, don’t spike, eat/drink.
LaGrange Loop – The Hills begin. Don’t spike, Keep HR as low as possible and Watts controlled in the big climbs, stay in small ring, let them pass you. They are doing it wrong, I’m doing it right.
After the two loops, then the TT to Home section back to T2. OK to “push” it here a little. Hopefully passing some people that passed me on the up hills, just get to T2 safely and in one piece.
Bike Special Needs? – I don’t plan on stopping but it’s there if I need it. – packing an extra CO2/Tube. Extra salted jelly sandwich. Anything else??
Take a couple caffeine blocks when I start to feel “low”
Mile 75 or so, take 2 Tylenol depending on how I’m feeling
Mile 100, take 2 TUMS to get stomach settled for run if stomach is feeling shaky
Use Aid stations for GE, water, Clif Blocks, splash water over me if it gets warm, ditch the tube socks as it warms up. Take an occasional banana.
Aim to pee at least 3 times.
Slow is smooth, smooth is fast, start thinking transition.
T2:
Hand off Bike
Find a chair, sit and open bag:
Bike shoes, OFF
Helmet, OFF
Cycle shorts, OFF
Running shorts, ON
Running socks, ON
Shoes, ON
GO BAG – contains: EN Visor, Sunglasses, Zip Lock Bag, Race Belt w/Race Number (contains: clif blocks, Base, Tylenol, tums, immodium)
PEE?
OUT
Run:
Run Goal: Sub 4:00
Miles 1-6 – just like in the practice runs, walk the aid stations. Drink GE and take in extra Clif Blocks in anticipation of stomach shutting down later on in the run. Aim to keep HR at 130. If over 140, start walking to re-group.
Miles 7-13 – find the groove. Still keeping HR in 135 range, run at TRP. Take Tylenol at mi 13 and will probably need to take a quick pit stop.
Miles 14 – 18 – Keep the line at bay. Continue at TRP.
Miles 19- 22 – If feeling good, slowly increase HR and test it out. Dig Deep. My one thing! Don’t. Slow. Down.
Miles 23-26.2 – Hang it all out. Whatever is left in the tank, get rid of it.
Nutrition plan on the run: Alternate GE and water w/ blocks the first 6 miles, 7-13 continue this alternation w/ Blocks for as long as I can. If I start burping or feel the stomach is getting shaky, just water at the next aid station, eat TUMS. 14-26.2 – prob just GE/Water/Coke at this point.
Run Special Needs – Again, don’t plan on stopping, but putting an extra pair of socks, Body Glide in bag. Anything else??
Cross that finish line with a huge Smile!
Comments
I look forward to meeting and racing with you next week!
Overall excellent plan. You have things covered and in a great position for a strong day. BSN..don't think you have forgotten anything. As you said, you don't plan to stop so it's just a backup. For RSN, I put nutrition in there...not a lot however one cliff bar or what you prefer. In case the course doesn't have what you want, it's nice to know you have this in reserve.
Travel safe and look forward to meeting next week.
Dawn
@Brian Hagan I'll keep Red Bull in mind. I absolutely hate the smell of it, but never say never, right? I may need that late on in the race. My run goal is certainly a stretch goal, but I think it can be attainable...throwing it out there and we'll see what happens.
@Dawn Cass - good idea on the RSN nutrition...you just never know.
@Francis Picard - looking forward to sharing the race course with you as well!
Thanks, all for taking the time to read and to make comments. See you all NEXT week!!
Don't be surprised if you don't run at TRP and are instead slower. I hope you are able to run at TRP but let your HR guide you. One thought I like during the run is "don't cheat yourself. You have plenty of training to not walk.'
Have fun and smile during the race! It really helps. Also remember that this is your one and only first IM. For me, that meant I decided to slow down some on the bike the last 20 miles to help ensure a good run. That probably cost me 20 minutes but that's OK because I had a great overall time on my first IM and I really enjoyed the experience. A negative split marathon was also nice. It feels great to pass a ton of runners in the second half of the marathon.
Have a great race! Your training is solid.
The run should be interesting. You definitely have speedy feet and will be passing people the entire way!