Chuck G - IMAZ RR#1

chuckg

IMAZ 2010

Race Rehearsal #1

Friday 10/09/2010

Start Time: 9:00am

Morning Fuel

- Odwalla Super Protein Smoothie upon wakeup (approx 0700)

- 2 Cups oatmeal

- 1 Gel

- Sports drink/Water as needed

Bike Setup

- Training wheels

- 2 x 24oz Infinit bottles behind seat in xlab

- 1 x 24oz Water bottle on aerobar cage

- Bento Box: Salt tabs, 3 Gels, 2 servings on shot blocks

- Xlab holds micro-inflate, 2xCO2, tube and levers

- Jersey Pockets: Phone, money, 2 x 24ox bottles (1 water, 1 infinit)

- Garmin

 



Bike Fuel/Hydration

- Targeting 30 oz fluids/hr (220 cal)

- All Infinit bottles regular strength

- 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)

- Suck on a Clif Shot Block as needed



Bike Course

- Ride 2 hours out, up into the mountains, and two hours back. Reload fluids and then 1 hour out and back. May change course if traffic on back roads gets too heavy with hunters.



Bike Plan

- Ride smooth, easy and aero. Use bike to setup run. Hour #1 is JRA (just ride along) and after that is staying in Z1. Take it easy on the hills, try not to spike HR



Transition

Back to the house, have run gear ready:

- Shoes

- Socks

- Hat

- Fuel Belt with only 2 bottles (1 water and 1 infinit run formula)

- Carrying 1 gel (just in case) and  2 shot blocks

 

Run Nutrition/Hydration Plan

- Squirt of infinit into 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 house

- Execution: 6 mile out & back as 11:30/mi for 3 mile out, 11:00/mi for 3 mile back



Run Plan/Execution for race

- 6 miles @ 11:30

- 12 miles @ 11:00

- 8.2 miles @ whatever I have left

John Stark

 Chuck:

Any specific bike pacing you are going to follow beyond Z1?  Is it HR Z1?  if so, is there a BPM range you are staying within?  

Other than that, it looks good.

John

chuckg

@john - yes z1 for me is less than 140bpm.

Paul Hough

Great plan...I assume 9am start is to allow it to warm up a little. For actual race execution, I've put my bike on a diet...i.e, no bento box. Sodium tabs go in the salt stick dispensers inside the aerobars. Gel packets taped to top tube. One water bottle in torpedo mount up front, one on XLAB in the back. I use the other water bottle holder for tubes, etc. That's enough with all the water stations in an IM. But for training I need 3 bottles same as your plan. Good luck...waiting to see results.