Nemo's IMWI 2010 Race Plan
I know, it's two weeks away, but I like to have this stuff all vetted in advance so I have time to make adjustments. Besides, I figure some of the noobes would like to see all this horrific amount of detail!
. There are a few open items because the Athlete Guide isn't in yet, but otherwise this is a good first draft. All feedback is welcome!
2010 IMWI Race Plan
Pre-Race Week
Sun 8/31: Wash and pack Fiona
Mon 8/31: Mail Team stuff to Michele for Team Dinner
Wed 9/1: Ship Bike to Hotel
Fri 9/3: Last day to submit Picture & Bio for Team Blog
Race Week
Monday: Work Holiday!
AM: Bike 1:00/Run 0:20.
Start Packing
6:00pm Massage
Tuesday: Workday. Swim 1:00 before work & finish packing after work
Wednesday: Travel Day
6:00am Leave for Airport, get breakfast at the airport
9:30pm Fly to WI (Lunch in Detroit/bring good snacks)
12:55am Arrive in Madison & get Rental Car
2:00pm Arrive at Hotel in Madison, check-in, take a nap!
4-9:30pm Run 0:30 to loosen up (optional), Shower, Dinner, Put Fiona together.
9:30pm Bedtime
Thursday:
8-10am Open Water Swim
11:30am Lunch (Downtown after swim)
12:30pm Register (while others are eating lunch)
2-6pm Get Groceries and Supplies
Drive out to loop and ride the bike course- (Max 90 min)
6:30pm EN Dinner @ Grays’ Tied House
9:30 Bedtime
Friday:
8-10am Open Water Swim
10:00am EN Pre-Race Talk (wear EN T-Shirt)
12:00pm Lunch
1-5pm Relax. Short 30 min run just to stay loose & 30 min bike for final check. Start packing SN Bags
6:00pm Dinner (skip the IM dinner- do something with Joe)
7:30-8pm Mandatory Athlete Meeting (or skip it and see a movie???)
9:30pm Bedtime
Saturday:
??:00am: SLEEP IN- wake up whenever and just relax.
9:00am Breakfast (nlt 9:00 or rest of day meals will be messed up). Last time to eat any real fiber. Stick to “normal” breakfast routine if possible.
10:00am Head down to Farmers Market and pick up Cheese Fudge.
11:30am Check in bike and bags (10-3:00, but not too early or you’ll be in lines)
12:00pm Big Lunch, then just relax & get supplies for dinner & B-fast. Catch a Matinee(?) and show Joe how to use cell to post updates to FB/Twitter.
5:00pm Light Dinner in hotel room (salmon, salad, potato)
6:30pm Pack bottles and nutrition and recovery drink. Set out Breakfast for the next day. Put on sunscreen and set alarms. Charge up the Garmin, Clear the memory, and turn off “auto-split”.
9:30 Bedtime
RACE DAY!
2:00am ½ Odwalla (low protein)Shake. Sip on the rest for remainder of the night/morning
4:00am Wakeup Call. Eat Breakfast- Tea, English Muffin(or Cinn Raisin Bread) and PB, and a Banana.
4:15am Get Dressed & Relax, let morning ritual take place. Sip Heed throughout the morning. Have Joe do Body Marking in Hotel Room
5:00am Drive to Race
5:15am Drop off SNBags. Pump tires, set nutrition on bike, Put water in aerobottle.
5:45am Stand on line Bathroom & Relax on 2nd Floor
6:15am Put on Wetsuit, take GU & Imodium
6:30am Take inhaler and put inhaler in Dry Cloths bag & give to Joe to take to bag drop-off. Give Joe Cell Phone. Walk over to start and get in the water!
Swim: Estimated 1:30
Relaxed and easy. Stay calm and smooth.
T2:
No Rush. Easy up the Helix and don’t let HR spike. Take a pit stop at the Port-o-pottie. Carry Shoes to Bike and put them on there.
Bike: Estimated 7:30
Bike Gear:
- Aerobottle up front with H20
- Bento box with chapstick, Meds (imodium, pepcid AC, GasX, Benadryl and Vivarin), tools, tube, DuctTape, 1$, and 3 Gus, ½ MoJo
- Arundel bottle on the frame filled with Infinit Feed
Bike Pacing: FTP = 155.
1st |
100 |
1st 60-90min |
2nd |
105 |
IM Watts |
3rd |
110 |
Long Hills |
4th |
115 |
Short Hills |
Bike Nutrition and Hydration
Mostly liquid/Semi liquid except ½ Mojo early on. Pack my Special Needs bag with the extra Infinit Feed Bottle..Skip 1 GU if it’s really hot.
Bike Nutrition Needs |
|||
Cals |
H20 |
Sodium |
|
Needed per Hr |
200 |
20 |
0.3 |
Est #hrs |
7 |
7 |
7 |
Total Needed |
1400 |
140 |
2.1 |
Bike Nutrition Plan |
# Srvgs |
Cal/srvg |
Cal |
H20/Srv |
H20 |
Sodium/Srv |
Sodium |
GU (20 min, 4hr, 6hr ) |
3 |
100 |
300 |
0 |
0 |
0.05 |
0.15 |
1/2 MoJo ( 2hr) |
1 |
200 |
200 |
0 |
0 |
0.025 |
0.025 |
Infinit Feed 4scoops |
2 |
250 |
500 |
4 |
0 |
0.5 |
1 |
Infinit Feed 4scoops |
2 |
250 |
500 |
4 |
0 |
0.5 |
1 |
Caffine Supplement (Mile 70) |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
Profile Aerobottle (refill at aidstn) |
5 |
0 |
0 |
32 |
160 |
0 |
0 |
Total Consumed |
1500 |
160 |
2 |
*Stop taking in any more calories 20 minutes from the end of the bike (around m95)
T2
No Rush, stay calm, Hand off bike & then remove shoes, jog to transition
No Rush, stay calm, Hand off bike & then remove shoes, jog to transition
Run: Estimated 5:30
Run Gear
- Flask of Hammer Gel
- Visor
- Change into running shorts, shoes, & socks
- Ziplock Baggie containing: Small microfiber sheet, lip balm, medical baggie*, small lubricant, salt tabs, wrist sweatband, sport beans, stick of gum, and Four $1 Bills
- *Medical Baggie (imodium, pepcid AC, GasX, Benadryl)
Run Pacing
Watch the Garmin carefully heading out of T2. Forced walk breaks each mile:
Watch the Garmin carefully heading out of T2. Forced walk breaks each mile:
Miles 1-6 |
11:00 |
|
Miles 6-18 |
10:30 |
|
Miles 18-26 |
10:30 |
HANG ON!! |
Run Nutrition
Just Hammer Gel, H2O, and a coke at M13 for energy and tummy issues. I’ll take Salt tabs at every other Aid Station. Jelly Beans & Gum for emergency only.
Run Nutrition Needs |
Cals |
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Comments
Man, that it through. I have to ask, what are the $1 bills for, 1 on the bike and 4 for the run? I've trained with cash on me, buyt never raced with cash. Good luck and have fun.
ww
Sent to printer.
Doing T2 twice is going to be weird, maybe try T1 first
Did you really type out what you are going to wear to the 4 keys talk?
The important parts of the plan look great to me...
I WILL BE WATCHING!!!
If I had to guess, I'd say the $1 on the bike is in case of a tire problem, since they are durable, compact, and are great if you need to line your tire. The 4 singles on the run I'm assuming will be used at mile 18.....
Nemo,
I'm wondering about the choice of a salad (fiber) for pre-race dinner especially since you take immodium on race day. I'm sure you have tried different meals and this works for you. Thanks for the awesome detail in your race plan. I now have a template to follow. Good luck in your race.
Bret
"Carry shoes to bike"... yeah, that was my secret tip also. Those of us with numbers way up there (women and old men) have a LOOONG way to go along the roof, that bike area is long and narrow and concrete to boot.
Is there a special name for people whose watts are lower than their HR?
As the day warms up, do you find your fluid needs go up on the bike? An even 20 oz an hour seems too much in the first hour, too little in the last two. Since your plan is so complete, a little note to self about altering fluid plan based on temp might be needed.
"Stop taking in any more calories 20 minutes from the end of the bike (around m95)" - So you're cranking it up to 50 mph there into town?
Again, fluid needs on the run will vary with temp, as will pace. A ballpark delta written down might be good to cement the needs into your slowly dehydrating brain.
ROTFLMAO! My thoughts exactly! I think you might mean 105. Unless you plan to quit at 102.
Ooooh, good feedback folks! Keep it coming!
William: Parking, good question 'cause I don't really know the answer! Worse case Joe does a Granny Drop and then goes to find parking with hopes of finding me later. But if any of the locals have a good recommendation, I'll take it!
Chuck: $1 bill on the bike is for repairs. No comment on the others
Chris: Thanks for the typo catch. And thanks for being "Nemo" for a day and keeping up the EN online stalking!
Jennifer: Smart Girl
(EN Chica's, please take note and modify your own packing lists accordingly)
Bret: Yeah, I actually find if I cut out ALL fiber I cause trouble for myself because I can't eliminate in the AM. So just a little salad (or even a prune or two) will do the trick.
Al: Really good advice on the H20 and Hydration piece. This is part of my plan in my RRs that I've struggled with because I don't consume enough. I made the note to eat less if it's hot, but I gotta make some notes to drink more when it warms up too. Thanks
Michele & Al- hmmmmm, really bad math!! OK, I'll rework that one!
Michele Moreno made a suggestion of parking near MG&E. Its on Railroad, just off Blair (John Nolan Drive curves and turns into Blair just past Monona Terrace). There is street parking and overflow parking for MG&E which I assume will be open on race day. There's a lot of spaces and it's kinda hidden which is nice. And it's only a short walk to MT.
Perfect! Thanks. I'd add this to the list and Joe and I will do a recon early in the week to check it out. Thanks!
In your run nutrition table, you've gotnthe same fluid volume listed with and without coke. Think there might be a small calculation off there.
And when in the plan arenyou consuming the cheese fudge? What exactly is that?
Mike