Bergmann IMWI Race Plan
Thanks to coach Rich for his plan which I totally used as a template: See what you think...
Race Plan:
My Numbers
M-47 yrs old, 150 lbs
FTP: 235: Vdot : 43
Friday:
- · Arrive in the morning (driving up from new home in Chicago area) at IMWI and check in at the site.
- · Drive the Race Course
- · 5-Keys talk
- · Team Dinner
Saturday:
- · Sleep in as much as possible: My body wakes me up around 5-6 a.m. year round.
- · Drop off bike, bags, etc. Lunch with wife and her cousin. Eat big lunch
- · Most of the day sit around and read a book
- · Light dinner around 5-6 p.m.
Transition bags/bike:
- On bike: Speedfill—filled with Infinite (Can I fill this on Sunday Morning)?, Garmin 305 fully charged (need to make sure it is fully charged Friday Night)
- In the Bento box: 8 power-gels,
- T1: helmet, shoes, race belt, sunglasses, whatever device I decide to use to carry some no-doze and/or salt pills in, Garmin 310
- T2: socks, shoes, hat or visor, sunglasses, duplicate pill device above, bag balm, sunscreen
- Bike Special Needs: tube, Co2, bag balm
- Run Special Needs: dry socks, mole skin, 2 gels (my flavor)
- Swim Stuff to have ready for the race
- Wetsuit, Cap, goggles, race ankle bracelet. Have a pair of old shoes I can wear around transition which my wife can take before I enter the water.
Sunday: Pre Race
- · 2am: bagel thin with cheese and meat
- · 4:00 a.m.: Wake up, go poo, shave, vitamin water, go poo again. Put on sunscreen
- · Race Kit: Desoto Tri Shorts with 4 pockets, EN race siglet, white calf compression, and Desoto arm coolers. I am planning on wearing these in the water and not putting them on to save on transition. Apply bag balm to all the right places to help with chaffing
- · 5:00: Leave house (not sure comute time to race from my wifes cousin so I may need to adjust the times here)
When I get to the Course
- Drop Off Run Special Needs and Bike Special needs bag.
- At Bike: Fill up Speedfill with Infinte and attach Garmin 505, and put 8 gels in bento box. Pump tires (120 psi for both), put in sport legs pills
- Get out of transition as quickly as possible and try and relive the bladder one last time
- Put on wetsuit, cap, goggles. Apply more bag balm.
Swim (~56-58 min)
· The last ironman I did was in 2003 and it was the Great-Floridian which did not have 2000+ participants. I think there was 1200. So a mass start with 2000 people will be new and interesting. But since I am one of the better swimmers I plan to get in the front group and go hard-ish for the first 500 yds and then settle in. I could possibly work with coach Patrick since our swim abilities (it stops there) are similar. When I did my last race sim I pulled the entire set. I am thinking of essentlly doing the same thing with the swim here, especially if it is wetsuit legal. Shut the legs down and save them for the real action later.
· No summersaults for me. J
T1: ~5:15
- · Wetsuit Strippers
- · Jog/run up helix. I have not done this part yet but I have found in previous races that I can really push the run out of the water too hard and then it is hard at the beginning of the bike
- · Helmet On: Garmin 305 on wrist (don’t turn on until 20 miles left in bike). Sunglasses on.
- · Carry shoes until wall put on and then mount bike and go.
Bike: 5:45-5:55
- · Wearing: Desoto Tri-Shorts(black with white edges), EN Singlet, Desto arm coolers, compression calf deals, time shoes and rudy project patriotic colored aero helmet
- · First 30 miles: 155 watts (as measures as avg power on my garmin 505
- · The rest: 162-165 (This is 0.70 of my FTP)
- · Concentrate on not killing the hills, but yet getting the most out of the downhills
- · Stay loose, stretch back occasionally. Also shake out arms as well.
- · During first 30 miles sip on my infinite and use water to supplement from aid stations
- · For the last82 miles switch to water and gels.
- 1 powergel every 45 min chased down with ample water
- · Turn on Garmin 305 at mile 100
T2: ~2:30
- · Probably stop and pee
- · As I come into T2: unhook shoes and leave on bike
- · Grap run bag: put on socks and shoes, load 2x gels into shorts, race number belt, sportlegs pill deal and get started
Run: ~4:15
- · 0-6 miles: 10:15 pace with 10:05 pace on watch so I can walk the aid stations (probably slower than I should go based on the charts, but I have had PF issues and have found that a slower warm-up seems to help
- · 7-18: 9:45 pace. Just try and keep it steady, steady, steady
- · 18-26: Lets see what I have left and see if I can track down the guys who hammered all day. My “problem” is that I tend to race from the front of the pack due to strong swim and decent bike so at this point the true runners usually overtake me. I need to just let them go and realize we all have different strengths in this game.
Post Race:
All important
- · Enjoy the moment
- · Thank my wife
- · Thank God
- · Enjoy my team
Post Race Bag: (left with my wife)
Post race clothing and shoes (Socks, shorts or sweats, bag balm, towel, shirt, sweatshirt if needed)
Comments
Best of luck next weekend - I plan to be there cheering for you all
Looks very light on calories after the 2:00am feeding. All I see is Vitamin Water. You may want to consider some additional liquid calories (gel or sports drink) between the time you wake up and the swim start.
What Matt said on calories. You may also want to spend Saturday taking in plenty of sports drink/water. Read and hydrate. Read and hydrate.