Critique my bags for IMLP!

daisymack

So I've done about three dozen triathlons and have transitions down to a science...but this my first IM and the whole special needs bag thing has been really hard to get my mind around. Here's what I'm planning so far. What am I missing?

Here's my nutrition plan: Concentrated bottle of Infinit on my handlebars with water in the Speedfil. I plan to consume 200 cals/hour on the bike, alternating Hammer Gel with Infinit for the final 2-3 hours of the bike (this routine was spot on in my last RR). I'm carrying an entire 500 cal flask of Hammer with me on the bike the whole time in case I somehow lose my Infinit bottle on the course early on, keeping a spare flask in the special needs bag in case I need to consume the gel during the first half of the bike. Yes, being able to execute a Plan B is worth the extra weight.

 

I'm wearing my EN singlet and tri shorts for the bike, switching to my favorite running shorts for the run (keeping the singlet on but having a regular t-shirt and body glide in case I start to chafe in that).

 

Things that I plan to use just in case (depending on the conditions or what I'm needing/feeling) are labeled "JIC".

 

T1

Bike shoes

Helmet

Arm warmers JIC

Vest JIC

Glasses

Socks JIC

 

On the bike

Hammer Gel (500 cals)

Spare tube

CO2

Tire irons

Hex tools and torque wrench

Speedfil with H2O

3 hour Infinit bottle (600 cals)

 

Bike Special Needs

Spare Tube JIC

Spare Tire JIC

CO2 JIC

3 hour Infinit bottle (600 cals)

Spare Hammer flask (500 cals) JIC

Arm warmers? JIC

Body glide? JIC

Motivational note

 

T2

Run shorts

Run shoes

Socks

Visor

Body glide, carry on run

Garmin 305

Motivational note

Spare glasses JIC

Spare t shirt JIC

Spare hair tie JIC

 

Run Special Needs

Long sleeve tee JIC

Motivational note

Handheld water bottle JIC

Spare socks JIC

Spare t-shirt JIC

 

 

kevinmartin

Hi Suzanne. Here's what stands out to me:

First, i'd jetison the hex tool and torque wrench.  You should have everthing snug and tight days prior.  Maybe in your SN bag but i wouldnt want to carry those things around all day up the bloody hills on this course.  Also, what else are you using for calories on the bike?  200 would be on the light side for most.

k8trigirl

I love your motivational note idea, I think I will use that in Wisconsin. I carry a small multitool in my saddlebag, it doesn't weigh much so I think you are cool with carrying your tools. You need to carry a medical bag with you on the bike and run. I carry a small ziplock bag with pepcid, GasX, advil, allergy medicine, pepto, Imodium. Don't let something little ruin your day. You may also consider putting your fav treat in your bike special needs bag: cookies, chips, candy just in case you get tired of your nutrition. They will have plenty on the run course so it is a nonissue. I also put a 5-hour energy in my bike special needs bag. You can buy a really small tube of Aquaphor (like the size of chapstick to carry instead of a big thing of Body Glide.

k8trigirl

One more thing, I didn't see any electrolyte replacement such as SCaps? What are you using?

TracyWood

 Some kind of rain jacket?  LP has a history of rain

Be careful of putting valuables in special needs. Although I have never had a problem, they say there is a chance you may not get back

Dominic Malleo

Suzanne - I have some thoughts that I've put in red.  Looks pretty good overall.  Two high level thoughts that have helped me. 1. Putting a lot of extra gear in your bags can lead you to spend time deciding what you want to take/leave and just having to sort through more stuff (less gear can you minutes faster in transition, e.g ever try to put arm warmers on when your arms are soaked?). 2. you should have a good idea of what the weather/temps will be on Sunday based on weather reports and how the temps feel Saturday morning. It's one thing to bring gear for all conditions to Lake Placid, it's another thing to pack all that stuff in you bags. It depends on how comfortable you want to be on the bike/run. Other comments below:

Posted By Suzanne Kinsky on 14 Jul 2010 05:28 PM

So I've done about three dozen triathlons and have transitions down to a science...but this my first IM and the whole special needs bag thing has been really hard to get my mind around. Here's what I'm planning so far. What am I missing?

Here's my nutrition plan: Concentrated bottle of Infinit on my handlebars with water in the Speedfil. I plan to consume 200 cals/hour on the bike, alternating Hammer Gel with Infinit for the final 2-3 hours of the bike (this routine was spot on in my last RR). I'm carrying an entire 500 cal flask of Hammer with me on the bike the whole time in case I somehow lose my Infinit bottle on the course early on, keeping a spare flask in the special needs bag in case I need to consume the gel during the first half of the bike. Yes, being able to execute a Plan B is worth the extra weight. Bottles tend to fly out on the bike course right near the hardware store as you leave town.  If you eject your bottle there, stop and pick it up. Thenew  plastic Specialized cages don't tend to eject bottles at all i've found, so you may consider making a quick switch for $5. That said, a flask of gel is not that heavy. 

 

I'm wearing my EN singlet and tri shorts for the bike, switching to my favorite running shorts for the run (keeping the singlet on but having a regular t-shirt and body glide in case I start to chafe in that). A good dollup of vaseline in the chafing areas also works very well, especially under arms and on thighs.  I pack a small towel in T1 and T2 to dry, and wipe hands as necessary.

 

Things that I plan to use just in case (depending on the conditions or what I'm needing/feeling) are labeled "JIC".

 

T1 - Decide before the race under what conditions you'll use JIC items. Recommend lots of chamois cream just before you put on your wetsuit to set you up for more comfort through bike and heading into run. Gloves IF you race with them, but they drag in the wind .  also suggest small hand towel to dry/clean feet and hands.

Bike shoes

Helmet

Arm warmers JIC

Vest JIC

Glasses

Socks JIC

 

On the bike

Hammer Gel (500 cals)

Spare tube x2 (hide one under your seat or in bento box)

CO2 x2 (this should cover you for whole race or with a CO2 fail, if you can fit it neatly on bike)

Tire irons

Hex tools and torque wrench - You should tighten everything pre-race.  But the hex tool can save time in an emergency.  Don't need the torque wrench.  Just don't go nuts on over-tightening.

Speedfil with H2O

3 hour Infinit bottle (600 cals)

 

Bike Special Needs - I've always gotten my BSN back at LP. They tend to leave the bags in place overnight.  Lost it at CDA, so beware.

Spare Tube JIC

Spare Tire JIC

CO2 JIC

3 hour Infinit bottle (600 cals)

Spare Hammer flask (500 cals) JIC

Arm warmers? JIC

Body glide? JIC

Motivational note

 

T2

Run shorts (running in tri-shorts may eliminate thigh chafing with vaseline/body glide/extra time, if you can practice it.  Changing costumes takes a lot of time)

Run shoes

Socks

Visor

Body glide, carry on run (lube up well in T2.  Carrying things on run = no fun.  If it fits in your bike jersey, no worries)

Garmin 305 (heart rate strap?)

Motivational note

Spare glasses JIC - visor should eliminate need for extra glasses. 

Spare t shirt JIC

Spare hair tie JIC

 

Run Special Needs

Long sleeve tee JIC - great idea

Motivational note

Handheld water bottle JIC

Spare socks JIC

Spare t-shirt JIC

 

I'll be out there routing for you.  Good luck! 

 

Beth_S

Your bsn bag looks like most of the ones I saw while volunteering at Wisconsin -- and love the motivational note. I loved seeing the faces of all the people with notes from their kids, etc. Favorite? Somebody packed a picture of his dog.

daisymack

Okay good stuff here! Thanks for the reminders about scaps and my tums goodie bag- things I train with but didn't make it on the list.

As a fairly lil peep, 200 calories/hour is enough and thigh chafing in run shorts is a non issue since they don't really rub. Plus i've heard complaints about the diaper feeling that happens when you start dumping water over your head. Special treats are a no no, sadly. Bad things happen in the gut after the third hour....

An aquaphor tube is a great idea - I was planning on spending an arm and a leg on a tiny body glide tube that could fit into my singlet pocket but that's a better solution.

I really want the ability to make adjustments on the fly based on a bad race experience in May, so I'm pretty set on the tool but I guess I don't need the torque wrench. I was thinking I'd only carry enough to fix A flat on the bike with a spare in SN in case I actually fixed one in thne first half. What are the odds I'd get multiple?

Al Truscott

Another vote in favor of a small allen wrench - I carry a small "T" which has 3 different sizes, one on each arm. Once, I had to tighten my saddle bolts, which had loosened during the ride. But a torque wrench?

Notes from someone else (so you don't know what they say!) sound like a good pick-me-up. I've also seen people riding with small photos of children, grandparents, someone they want to remember or acknowledge during the day.

They give you two race bibs @ IM. I use a race belt, so only need one. But I put a spare race belt and the second number in my T2 bag, JIC.

I would jettison the idea of a spare tire in special needs, mostly because you might not get it back. Ditto the arm warmers and body glide. The med folks at aid stations will probably have vaseline if you need it. A dollar bill or PowerBar wrapper works well as a boot to cover almost any slash in a tire. I do bring a spare tire and tube in the AM, ever since I arrived at T! to find a flat tire from an unseen slit in the tire.

kcb203

Does anyone make single-serving size packs of vaseline, like a ketchup pack or gel pack? That seems like a good way to carry it--as long as you don't mistake it for a gel at mile 22.

Leigh Boyle

I'm with Al, I keep my second number in my T2 bag and my number belt/real number in my T1 bag.

Coach Rich

All good advice. You'll know before the race if you need to pack the armwarmers, vest, and other weather related advice. Absolutely bring some form of multitool. Would hate to ruin your race for lack of a 5mm allen...

Al Truscott

Posted By Keith Buell on 15 Jul 2010 04:43 AM

Does anyone make single-serving size packs of vaseline, like a ketchup pack or gel pack? That seems like a good way to carry it--as long as you don't mistake it for a gel at mile 22.

A nurse or doctor should be able to appropriate a few from their vast supply. Or medical supply house or non-chain drug store.

Nemo Brauch

Just one little word of caution. It's really tempting to put 2-3X everything in those bags and stuff them with every sort of "what if" solution. Try not to over do it. Otherwise what you end up doing is dumping your T1 bag out on the ground and then staring at everything, trying to make wardrobe decisions while your in transition. Make sure you have a really clear idea in your head what you are taking from that bag before you get into transition.

Also, I highly recommend you lable everything you put in that bag with your bib number. It will help the volunteers to figure out what stuff that fell out onto the floor goes into what bag and you are more likely to get it back again.

Kitboo

Bodyglide comes in small containers--0.45 oz ones that cost less than the bigger ones---I put them in my SN bags so that if they were lost/not returned then not a big deal.
As for tools on the bike, I carry a multitool that has a chain tool. I use the Crankbrothers one (which can be heavy). Lezyne makes one (The Carbon 10) that weighs only 80gm--if you are a weight weenie.
If you wear contacts, put an extra pair in the T1 and bike SN bags as riding around half-blind is no good.
Also, consider a small tube of sunscreen in your T2 bag. Nemo's trick: grab the sunscreen in a small tube and apply as you are running the first miles.

Chris G

 looks pretty dialed in to me.  As for the race number I suggest wearing it under your wet suit.  They say not to but it won't fall apart.  As was mentioned you can always keep the spare on in your T2 bag JIC

daisymack

Keith, Aquaphor makes sample size tubes that are about two inches tall. Very handy in a pinch. Too bad we don't have any ENers on the Aquaphor team. What's up with that? Who's on it for 2011?