Jim Hansen's IMWI RR #1 Plan

jhansen21

Please critique away...

IMWI 2010

Race Rehearsal #1

Friday 07/30/2010

Start Time: 8:00am

Morning Fuel

-Odwalla Super Protein Smoothie at 2am and another at 5am

-Gel at 7:30am



Bike Setup

-Training wheels (may test the race day setup, though: Wheelcover on rear and mancona’s Zipp 808 front he’s letting me borrow for the race - weather and "do I want to look like a tri-geek?" dependent)

-Speedfil on down tube (Infinit)

-Water bottle on aerobar cage (water)

-Bento Box: tube, 2 co2, patches, multi tool

-S-caps (in Salt Stick)

-In Jersey: Phone, money, ID, Clif Shot Blocks, 3 water bottles (2 with water only, 1 with Infinit no protein formula for final hour)

 

Bike Fuel/Hydration

-Speedfil with 40 oz water and Infinit protein formula (9 scoops = 1,200 total calories or 260 cal/hour) for first 4.5 hours

-Water bottle with Infinit no protein formula for final hour (2 scoops = 220 total calories)

-Water as needed (will have 60 oz worth in bottles with me plus the 40oz in the Speedfil – refill at start of loop 2)

-Targeting 40 oz fluids/hr

-S-Cap at hours 2 and 4

-Suck on a Clif Shot Block as needed



Bike Course

-IMWI Course, start at Verona BP gas station

-Ride 7 mile Whalen/Irish section of out & back first, 2 loops, then Whalen/Irish out & back again



Bike Plan

-Current FTP: 295

-Goal IF: 72% (should I target higher IF (.73-74) for this 1st RR knowing it's not what I'd race at but just to experiment?)

-Goal TSS: 285

-Goal VI: 1.05 or less

Race Gears:

-1st: 200w – first 60 min and downhill

-2nd: 210w – target watts

-3rd: 230w - long hills (>3’)

-4th: 245w – short hills (<3’)</span>

KEEP IT UNDER 265 WATTS AT ALL TIMES

 

Bike Execution Plan

- Hour 1: 195-200w, water only for 1^st 30’, then start sipping Infinit/water from Speedfil every 15’ until 4.5 hours into ride

- Hour 2: 210w

- Hour 3: 210-215w

- Hour 4: 215w

- Hour 5: 215-220w, switch to sipping Infinit no protein formula from water bottle in last hour

- Last 30-45’: 220-225w

- Hit Peak 60’ in final hour



Transition

In car, have run gear ready:

-Shoes

-Garmin

-Visor

-2–flask Fuel Belt with water only in flask 1 and 200 cals of First Endurance Liquid Shot topped off with water in flask 2

 

Run Nutrition/Hydration Plan

-Targeting 180 cals/hr

-Water at every aid station during race (target 30-40 oz/hr)

-Will have S-Caps for race (take 1 at top of every hour)



Run Course

-Out & back from BP gas station in Verona

-Execution: 6 mile out & back as 8:15/mi for 3 mile out, 7:45/mi for 3 mile back



Run Plan/Execution for race

-Current vDOT: 56

-Goal 3:29:59 (8:00)

-Race Pacing Plan

-6 miles @ 8:15

-12 miles @ 7:45

-8.2 miles @ whatever I have left

HayesSanborn

Looks good Jim. I generally like a solid food prior to RR and IM since I'm not going to be eating solid food all day. Each person is different there...

At the BP, I keep a tuperware container with all my extra bottles / run nutrietion in ice water....it can get really hot sitting in the sun all morning/early afternoon.

mattsull

You are a man with a plan. Looks solid to me.

Kitboo

I would betray my own nature if I didn't remind you:
1. Put on some sunscreen
2. How many mg of sodium are you taking an hour?

gilliatt

Looks solid

jhansen21

@Hayes - I hear you on the solid foods. As long as I'm getting some protein in me pre-race I'm fine with liquid only. I like the feeling of having an empty stomach. I'm also attempting to eliminate as much solid food moving through my gut during the long day as possible. I've had GI issues late in long training runs and in the late stages of the marathon in my last IM that could be due in some part to not getting all the solids out of my system (too much sugar during the IM run was another issue, though).

@Kitima - Sunscreen...goes without saying as I've been down the melanoma road several years ago. I typically shoot for 500-1,000mg sodium/hr. With the nutrition plan I have above it works out to ~600mg/hr on the bike (may take one more S-Cap at hour5 which would make it ~650mg/hr) and ~475mg/hr on the run (may need to increase this a bit now that I look at the calculations). Thoughts? FWIW, I'm not a salty, crusty mess during my training rides/runs on very hot and humid conditions.

mancona

Bike setup looks good but you need the right crank are at 3:00 and the value stems aligned at either 12:00 so the stickers are aligned right.

I would aim at the lower IF for the first RR. When all goes well it will boast and you have a great run after it will boast your confidence for the next few weeks. Then in a few weeks re-evaluate if you want to give the higher IFa try for the next RR. I would much rather see you go easier on the bike and have extra energy on the run.

Looking forward to the report after you cursh this RR.

BTW - your bike plan should stop at the last 15' to 30' - NOT 30' to 45' ... just saying

Also, There is so much room between your speedfil and top tube Nemo could probably fit in there :-)

Kitboo

If you've been taking in those amounts of sodium during your long rides and runs (like the IMWI rally weekend when it was relatively hot), then it should work for race day in similiar conditions.
If one must err on sodium, it's better to take too much (as long as you drink enough water when you take a salt tab) than take in too little. With normal kidney function, too much sodium will make you feel more thirsty. Too little sodium results in water retention, dizziness, mental status changes, and eventual brain swelling.

Linda Patch

Looks good! Thanks for laing out a lot of the work, without me having to dig up my old ones.

Question--so after the 2 am guzzle, you're only having one gel at 7:30 before you begin your ride? No other breakfast?

RobertT

Jim I noticed 40oz/hr of fluids. Is that what you've worked out that you need?

I always thought people aimed for 20oz/hr

David Flint

Looks all good Jim - great layout. Can I ask what your Infinit formula is and is it a custom or a standard mix?
Just interested how you've broken down the sodium strategy against the Infinit mix, i.e. there's obviously a limit to what sodium % you can load into the formula without compromising the osmolity & taste.
Slice looks cool - nice steep riding position there! Needs some fresh tape on those bars dude! :-)

jhansen21

@Kitima - Good points on salt intake. I'll be more mindful of that.

@Linda - Actually, I do 1 smoothie at 2:00 1 at 5:00 a 1/2 bottle at 6-6:30, then the gel 30' before starting for a total of ~1050 liquid calories prior to race/RR.

@Robert - I monitor my sweat loss rate very closely (pretty much every workout for the past couple years). 40 oz/hr is my typical loss in normal weather conditions (think room temp), although in these humid conditions we've had lately it's closer to 60 oz/hr (on this morning's long run it was 80 oz/hr but that was some pretty extreme humidities/heat on intense 2-1/2 hr run.

@David - I have 2 Infinit formulas: 1 that contains protein that I drink up until the last hour of the bike and 1 that contains zero protein that I drink in the final hour on the bike. I've had issues (bloating, gas, etc.) on the run with taking in protein especially in that final hour of the bike. My protein formula has 470mg sodium per 260 calorie serving (osmality=264) and my no protein formula has 450mg sodium per 225 calorie serving (osmality=256). IIRC, any osmaility <300 is OK. <br /> No kidding on the bar tape. It's looking nasty, but I've been too lazy to replace it - bigger bike priorities at the moment.

gina

Jim- How are you accessing/carrying that last bottle of Infinit without protein? Just curious.

Beth_S

Have fun on the course tomorrow, Jim! Plan looks good to me.

providince

I randomly read an old triathlon magazine article today on this on found some of the same research online. The topic was fluid intake for endurance events.Some of this may be redundant as it ties to sweat loss calculation on our own Wiki. Here is the link, some good info there. Hopefully there is something worthwhile in there for you.

http://www.aimsworldrunning.org/guidelines_fluid_replacement.htm

jhansen21

@Gina - For the race sim ride: my Infinit no protein formula will be picked up when I start loop 2. I'll just throw the bottle in my jersey pocket until I have an hour to go, at which point I'll swap out the bottle that's in my aerobar cage containing water with the Infinit no protein bottle. For the race, the Infinit no protein bottle will be in my special needs bag. Once I pick it up it'll go in the aerobar cage and I'll use any on-course water if needed in that final hour.

@Jeff - Good resource...thanks for passing it along. It seems to match up well with my approach.

Nemo Brauch

Jim, I can't imagine putting together a more detailed well thought out plan! And I'm pretty detailed!!!

Eric Rueppel

Solid plan Jim. Looks great.