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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

  • @Sabra Gonzalez, Well thought out plan! It doesn't sound like you're new to EN or your first IM. You're well prepared and will crush this race. I'm also trying to figure out what to put in bike special needs. Since I had 2 flats in my last IM and rode the last 25 miles with no spare, I'm planning to have one tube/CO2 in my BSN. Keep in mind we won't get these bags back. I'll see you next week!
  • @Sabra Gonzalez Wow, awesome plan!  I've seen your runs in your race rehearsals, and I believe your goals are all within reach.  It's probably good you have never run an open marathon, because this will feel nothing like it.  I like the Red Bull better than the coke, because I feel the boost is more even and lasts longer (but I know everyone is different).

    I look forward to meeting and racing with you next week!  
  • @Sabra Gonzalez
    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
  • great plan Sabra !! travel safe!! looking fwd to see you and for once we will share the same bike course where you cant grab jerseys !!! =)
  • @Derrek Sanks thanks so much! It was funny as I was writing out my plan, I thought it totally read as  "newbie" so thanks for the comments! 
    @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!!  :#


  • Nice plan. A few thoughts and questions. Are you going to have salt that you can take on the run? I found that salt is especially helpful during the run when you are not drinking as much gatorade. Coke is great during the latter parts of the run as is red bull. I found that alternating red bull and coke works well.  
    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.
  • Can't wait to see how you do @Sabra Gonzalez!  That swim will be easy for you.  One tip on sighting: if you're in the middle of the river the buoys will be too far left so use the kayaks on the right to sight.  Once you hit the first bridge start making your way inward

    The run should be interesting.  You definitely have speedy feet and will be passing people the entire way!
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