IMAZ RR #2 Plan
Here is my plan for my second IMAZ RR this weekend. My last attempt at this went bad due to illness and unpreparedness. Without a good first RR I decided to go for an average plan, nothing fancy. Let me know what you guys think.
Race Rehearsal Plan
IMAZ 2010 – 2nd RR – 10/28/2010 - 10/31/2010
Thursday 10/28/2010
Long run – 2.5 hours per training plan
Friday 10/29/2010
Race rehearsal swim (time permitting) and travel to Phoenix
Saturday 10/30/2010
Morning Fuel:
§ No middle of the night wake-ups
§ 2 bagels with cream cheese and coffee (~800 calories) at 5:00 AM
§ One bottle of Infinit over the next hour – 300 calories
§ Nothing between 6:00 and 7:00 simulating swim
Bike Setup:
§ Profile Aero Drink bottle
§ Bottle on down tube
§ Bento Box – Thermolyte salt tabs
§ X-Lab tool bag – 2 CO2, adapter, tube, tire levers, Vittoria Pit Stop
§ Wear Garmin on wrist ready for run – will turn on at mile 100
Clothing:
§ Tri Singlet
§ Tri Shorts
§ RoadID
§ Helmet
§ Sunglasses
§ Sunscreen
§ Tri shoes
§ Run shoes
§ Run socks
§ Hat
§ Fuel belt
Start Time:
§ 7:00 AM
Bike Fuel/Hydration:
§ Profile Aero Drink bottle filled with water on large side, concentrated Infinit on small side
§ 300 calories, 650mg sodium, 70 grams carbs per hour of Infinit
§ Planning 32 ounces of water and 6 ounces of Infinit concentrate per hour
§ 1 Thermolyte tab at the bottom of every hour
§ Planning ~ 800mg sodium per hour
Bike Course:
§ IMAZ course – 3 full loops – supported group race rehearsal
Bike Plan:
§ Current FTP – 245 (3.6 w/kg)
§ Goal IF – 70%
§ Goal TSS – 270
§ Race Gears
o 1st – 165
o 2nd – 172
o 3rd – 180
o 4th – 190
Transition:
§ Rack bike
§ Put on socks and run shoes
§ Reapply sunscreen
§ Less than 5 minutes
Run Course:
§ One modified loop of the IMAZ run course – no more than 6 miles
Run Plan:
§ Current vDOT – 49
§ Race plan vDOT – 47 based on last HIM run
§ 6 miles at EP + 30” – 9:30
§ Walk 15-20” at each mile to drink – goal 24 ounces Perform and 8 ounces water for 210 calories and 570mg sodium
Sunday 10/31/2010
OWS practice at Saguaro Lake
The expected temp at 7:00 AM on Saturday will be 61 degrees and will be 82 degrees by 1:00. Winds will be nominal.
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Comments
sounds good, Terry.
the only thing is i wouldn't wear socks on the bike if you plan on peeing on the bike. if you don't plan to pee on the bike, then socks are fine.
good luck,
GH
@Kitima - thanks. me too.
Detailed and focused!
Rock it (in your Box), brotha! Looking forward to the post RR info.
So no socks on bike if peeing? Good to know. Any other quick tips like this such as for running or anything else biking?
@ Adam - I wash and WAX my bike, my helmet and my wheels. I want the air flowing off my disc like it's not there. My new tires are mounted and won't be ridden until a couple of days before I drop the bike off with TBT. I don't bother with a Garmin on the run. I'll start my old timex at the swim and go from there.
@Adam - I will wear socks on the run even though I don't wear them for any other distance. I will pee on the run, too, but I'm also pouring water and ice on myself. If I need to I will have spare socks in the run special needs bag.