IMAZ Race Week Plan
OK. Here's the plan for the week and the race. Please critique. This is my first IM. Thanks.
IMAZ 2010 Race Week Plan
Three days before race – Thursday, November 18th
Up at 6:00AM
Light breakfast
Training ride and swim – 45 minutes each
Register
Purchase CO2, hat, etc.
Light lunch
Visit with family/friends
Normal dinner – Dinner with team at Rula Bula
Two days before race – Friday, November 19th
Up at 6:00AM
Light breakfast
Training run – 30 minutes
Light lunch
Clean bike and lube chain
Pump up tires
Prepare T1/T2 bags – place nothing in bags until everything on checklist is ready to go in them
Pre-race dinner – 5:30PM
Pre-race meeting – 7:30PM
Day before race – Saturday, November 20th
Up at 6:00AM
Start hydrating
Normal breakfast
Ironman Perform practice swim at 9:00 AM
Four Keys talk at 10:00 AM
Big lunch – 12:00PM
Bike drop-off with T1/T2 bags – leave aero bottle with straws on bike
Get body marked
Check –in hotel
Visit with family/friends
Regular dinner – 5:00PM
In hotel room by 6:30 for the night
Clean Garmin and Joule faces
Prepare bike/run special needs bags
Pack tri bag
Lay out morning clothes
Mix Infinit - ½ bottle with 4 scoops, full bottle with 8 scoops, spare bottle with 4 scoops no water, and one full bottle regular strength
Organize race morning breakfast
Set 2 alarms
In bed at 9:00PM
Race day – Sunday, November 21st
Up at 4:00AM
Eat breakfast – 2 bagels with cream cheese and coffee
Go to the bathroom
Body glide body and get dressed including putting wetsuit on lower body – put body glide into run special needs bag
Put on timing chip
Prepare to leave hotel – tri bag, bottle of Infinit to sip on, morning clothes bag, bike/run special needs bags
Get to transition by 5:15AM
Pump tires
Put Infinit bottle on bike
Fill aero bottle with water and Infinit
Check to make sure bike in low gear
Finish putting on wetsuit
Drop off morning clothes bag and bike/run special needs bags
Bring tri bag back to Peggy
Get into water by 6:40AM and get to wall
Race Plan
Swim
Wait at the wall until just before start
Line up right of center about 3 or 4 deep
Try to stick with solid swimmers and stay as comfortable and fluid as possible
Just get it done to pay my admission
Bike
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 104
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 Plan:
§ Current FTP – 245 (3.7 w/kg)
§ Goal IF – 70%
§ Goal TSS – 270
§ Race Gears
o 1st – 165 – 1st hour to first turnaround
o 2nd – 172 – Rest of ride
o 3rd – 180 – Long hills including climb to turnaround
o 4th – 190 – Short hills
§ Never go above 200 watts unless passing
§ Turn on Garmin when I turn off Beeline on last lap (~ mile 104) to allow time for satellite acquisition
Run
Current vDOT – 49
6 miles at EP + 30” – 9:10
12 miles at EP – 8:40
Whatever I have left after the Mile 18 line
Walk entire aid station from beginning to end for first 6 miles to drink and cool off then shorten the walks to only as long as I need to take in fuel and water
Goal 20 ounces Perform and 8-16 ounces water for 175 calories and 475mg sodium per hour
2 Thermolyte tabs per hour
Planning ~ 800mg sodium per hour
Goals (in decreasing order of importance)
1. As my tribute to the great Al Truscott, who is unable to defend his title, my #1 goal (my one thing) is to beat the M60-64 winner as a symbolic measure to bring some sort of victory home for Al and keep the title in the EN family. While this is purely a symbolic effort, since I will never be competitive in my current age group, it gives me competition that I might actually be able to race against. This will not be easy either. I think it will take going under 11:15 which could be very tough for me in this, my first IM. It is something that will drive me all day, especially when the going gets tough. Al has supported me on this and I intend to make him proud.
2. Run a sub-4 hour marathon on my first attempt
3. Swim split under 1:15:00
4. Execute like a proper EN ninja and go under 11 hours in my first IM. My current fitness dictates that a best possible time would be about 10:45:00.
0
Comments
Terry - Certainly a complete plan. Several things:
1. Move "Body marking" from Saturday to Sunday AM in transition area upon entering - that's when it's done. (They really should combine the lines for body marking and the toilets, to save us time.)
2. The drop off for the special needs bags is easy for your sherpa/valet/ironmate to get to, if you want to delagate that chore. It's just to the east of the Mill St. bridge.
3. Your plan for the bike - it would be good to decide in advance how you want to handle the first two miles after the turnaround. You could pedal like mad to get up to your goal watts, or you could take a breather and coast on and off down to the first canal crossing. I have taken the latter course, but as I've said many times, I'm basically lazy. Coach RnP suggest pedaling up to your goal watts until you spin out which may not actually happen on these gentle downslopes. It's the difference between 33-37 mph (depending on your gearing) and 30-33 mph (depending on your weight) for about 2-3 miles. Or choosing between taking a little breather for 5-10 minutes each lap vs working at "maximum" for the whole 5.5 hours.
And to help you meet your first goal - I'll be sending as much mojo your way all day as I can.
P.S. "Clean Garmin and Joule faces" -
I've got a colleague who says, when we accuse her of being obsessive/compulsive, "Well, isn't that what you'd want your surgeon to be?
Hi Terry - I don't race with power... but I've been told those things have batteries, so be sure you've got juice for the Garmin/Joule!
Also, I think laying out all gear 2 days out is great... and I'd also lay out race day gear (wetsuit, etc in dry clothes bag... and tri suit, HR strap, etc on chair), too... only because I happened to do it myself on Thursday night (for a Sat race) and discovered I forgot something... so I had one complete day to replace it... I can't tell you how glad I am that I did it all on Th night (even though my BF thought I was crazy and told me it could wait til Fri... had I waited I would have been in serious crisis mode)!
Good luck!
Terry:
i haven't checked weather yet, but as the temps rise over the day, so does tire pressure. if pumping the tires on race morning, then be careful not to pump to max levels. if it gets too warm later in the day, the pressure could get too high and tube pops.
good luck!
GH
@ Becky - Thanks for the tips. Will lay out stuff on Friday.
@ Paul - I'm trying to stay on a schedule for waking up early. If I wake up early every day, I will go to bed early and so on. I do want to try and get some sleep Saturday night? Is this a pipe dream? As for wetsuit, it's going to help keep me warm in the morning and it's just going on up to my waist. If my suit tears walking around, I've obviously pissed off the gods and it doesn't matter what I do.
@ Gilberto - will be careful about tire pressure. thanks.
Terry:
your welcome. also, don't worry if you don't get sleep the night before. the sleep schedule you are currently keeping will do the job, even if you don't sleep the night before. my PR at IMAZ was after no sleep the night before.
have a great race!.
GH
@Scott, I put pants, boxers, t-shirt, fleece, hat, deoderant, a coupla bucks, that's it. Your sherpa should have your cell phone.
That bag is sometimes known as the "Morning Clothes" or "Dry Clothes" bag. Basically, you put in the stuff that you take off in the AM before you put your wet suit on. So you can change back to "dry clothes" after the finish if you wish. You'll probably be bundled up race morning, with the temps getting down to 50 or lower. Long pants, fresh socks, and a fleece upper are a good idea, along with gloves and a wool beanie. But be advised that the change tents have no lights in them after dark, and they may start striking the tents anytime after 6:00 PM. Some people bring a headlamp to help set up their bike in the AM, and see in the tent in the PM.
They will ONLY take the offically supplied bag; They discourage tieing the bag to a duffel, for instance. If you have a back pack (tri bag), see if it can fit in the plastic IM supplied bag (mine barely does), and then put stuff in the back pack. I put my cell phone in there. Car keys, money, etc.