Mike N IMLP race plan 2011
IMLP Race Plan draft 1
Updated in bold for IMLP 2011 (from 2009 IMLP submittal)
I plan to start prep for the day Sunday morning by getting up around 2 am and slugging down 2 to 3 ensures with protein and then going back to bed. Get back up around 4:30 and have a cup of coffee and a small bagel with peanut butter, go over the equipment to take to the swim start and marking area and slowly swig down a Gatorade or 2.
No sportleggs this year, I will use salt tabs ( S Caps) as the day goes on. [tried and true in heat training this year bike and run]
Swim
Start polar coach HRM-
I will seed my self back out of harms way about 3/4 of the masses in the back about 30 feet (+/-) off the rope line. Most of my swim training is in open water so I can swim relatively straight so I don’t wan’t to be too far off the side as to swim extra mileage. Bumping and kicking doesn’t bother me, but if I can avoid it, so much for the better. Things tend to open up for us slower swimmers and I tend to pick up natural speed as I relax more into the moment. I will only swim as fast as I can stay efficient and hold good form.
Same plan will see what that brings, thing may change in the water as i have practiced a 3 stroke bi-lateral breathing style all year, maybe I will stick to it! (?)
T1
I will stay in my Desoto tri short bottom and add my “EN” tri top, keep the polar HR on, re-lube with body glide all needed surfaces, add sun block. If the weather is cool I have, EN arm warmers to wear. Remind myself of the hard turns leaving the area onto the bike course, no aero until afterwards.
Same, also try not to get to comfortable in tent
Bike
I am going to use 2 bottles of infinit on the bike and a third poured into my aero bottle. I will let my stomach settle for about 30 mins before using the infinit .
Key factor here for me………….I will cruise slowly to allow my HR to drop to the 112 to 118 range and then not think of racing until the turnaround is complete at Hasselton road. My race speed will be guided by high z1, low z2 HR. Once the first AB is used up, I will pour water from the course into it for extra water supply.
I will use 2 S caps per hr after the first hr on the bike. take it easy up the 3 hills on 86 in jay first loop, let tons of bikes pass me, I will pass them later on, start real pace after hasselton (strategy passed on from 09, made all the difference)
SN bag - 3 bottles infinit, a bag of infinit powder in a baggie to stuff into bento. Power bar, body glide
I plan on working the hills (steady up - power down) and tuck and glide after 35 mph . I want to save for the run so I am not setting a pressured goal time; it is what it is going to be.
I have tried taking 2 advil about 45 mins before exiting the bike in training, this seems to have helped out. Chances are good I may do this in prep for the run this year. I wont be blistering out of the run so i dont think there will be much harm in this and may help cramping.
T2
Remove polar, Switch over to garmin 305. Re-lube with body glide. I may switch over to light running shorts if my tri shorts feel punky, if not I will leave them on. Put on my headsweats white cap slip on the NB shoes and spray on some sun block. Relax, take in the moment and begin the marathon
Run
First six miles 30” slower than z1 (approx 10:00 to10:15 pace) then slowly ramp up to 9:26 (im pace) and hold. Walk breaks at the aid stations and concentrate on fueling those first 6 miles while observing HR. . I have trained to use the drink on the course which is Gatorade endurance, so that is what I will do, consuming 1 or 2 an hr with some water to equal about 250 cals. Bananas are key for me so if I can grab a few at the aid stations that will be key. S caps once again alternating with anything remotely semi solid.
Cramped after mile 6 at IMLP 2009 , it wil be interesting to see what happens at that point this year. I am hoping the added sodium and core/leg work in the gym this year pays off.
Big deal in 09 was chicken broth, I believe it carried me through. I will definately hope for this along the course.
SN run - sun block , body glide , dry socks, maybe a night
glow stick.
I plan on getting something with caffeine on the later part of the race as a pick me up (gu). I am aware that once you start the gu game it must be carried through so I may not start using it until after mile 18. I will see how I feel at this point. R n P may be lurking around mile 18, straighten up “get it done” seize the moment. When it gets tough recite the 1.
Remember to sieze the moments.......all of them and be thankful
Thanks all R nP, members and please let me know what you think all comment welcome
Mike N
Derry NH
Comments
I would be very cautious about taking ibuprofen during race or or right before even if it has worked in training. Although the studies on this are mixed, there is some evidence to show increased incidence of sodium loss and resulting hyponatremia due to ibuprofen's effect on the kidneys. It could make you more suseptible to dehydration and cramping at worst, renal problems.
Another study in ultradistance runners didnt show extreme effects on sodium levels, but the ibuprofen failed to deliver any performance benefit, didn't change perceived exertion, post race soreness, and the ibuprofen group actually had increased levels in all the physiologic markers for muscle damage.
I'm sure some of the other medical people can give you information as well but I think the consensus is that there is little benefit and some risk in taking ibuprofen or any NSAID during endurance exercise. (references below)
Donnelly AE, Maughan RJ, Whiting PH. Effects of ibuprofen on exercise-induced muscle soreness and indices of muscle damage.
Rahnama N, Rahmani-Nia F, Ebrahim K. The isolated and combined effects of selected physical activity and ibuprofen on delayed-onset muscle soreness. Journal of Sports Science. 2005 Aug; 23(8): 843-50.
Wharam PC, Speedy DB, Noakes TD, Thompson JM, Reid SA, Holtzhausen LM. NSAID use increases the risk of developing hyponatremia during an Ironman triathlon. Medicine and Science Sports and Exercise. 2006 Apr; 38(4): 618-22.
or the Cliffs notes version -- http://sportsmedicine.about.com/od/medicationanddrugs/a/NSAID_endurance.htm
Good luck with the race - Lake Placid is a great event!
Mark
I agree with Mark regarding the ibuprofen. It can be dangerous to take during exercise.
I don't agree with the GU assessment. You can peridiocally take GU (with caffeine) throughout the day. It has both simple and complex carbs. I've heard that taking cola can cause spikes and crashes. It can be a problem if you don't continue to take it once you start. I think that has more to do with the simple sugar than the caffeine.
thanks Matt still undecided on the advils. Gu's I am aware of, once i start i cant stop due to spikes. Packing now for the race.
thanks for the response
Mike
thanks Mark
now its a really tough decision, kind of weaned into it.
may have been physological, as the last time i did w/o it and i was fine.
thanks for the quick input, packing nutrition goods now
Mike