Matt Sullivan 2011 IMWI Race Plan

mattsull

46yo, 5'11", 145lb

FTP: 265w, ~4.02w/kg

VDot: ~54-55

Saturday:

• Sleep in, drop off bike and gear bags, etc. Big breakfast and early lunch at Whole Foods. Pick up something for dinner. Go to a movie.
• Dinner: light, around 5pm. Relax in hotel room – mix InfiniT and EFS, watch movie, read book, etc.

Transition bags/bike:

• On bike: bottle of water on aerobars, Speedfil with 1500cal. Salt Stick dispenser with S-Caps, sunglasses attached with rubber band. Flat kit in the Bento: tube, lever, 2xCo2, inflator, boot, multitool. Spare tube under seat. Compact crank (50/34), 170mm length, 26-11 cassette. Zipp 404 front, PT Pro+ built into a Velocity Deep-V w/ wheel cover, Vittoria Open Corsa tires and latex tubes. 110psi front/115psi rear.
• T1: helmet, shoes, race belt, Gel flask with Apple Cinnamon Hammer Gel, Pill container with S-Caps, Motivators and Celebrex.
• T2: socks, shoes, run bag with visor, Garmin, gel flask w/ Roctane (blueberry-pom), duplicate pill device above
• BSN: tube, Co2
• RSN: dry socks, gel flask with Roctane (cherry-lime)

·         Dry clothes bag with Karin. Fleece, underwear, socks, long and short pants, long and short sleeve t-shirt, Nike Free’s, Meds.

Sunday, Pre-Race:

• 2am: 2 x 350cal Ensure Plus
• 4:30am: wake up, coffee, 2x350 cal. Ensure Plus, banana and more coffee, water. Sip EFS and water up until start. Sunscreen.
• ~5:30: leave hotel, drop off B/RSN bags. Check my transition stuff -- basically all I need to do is pump up tires, put bottles on my bike, done.
• 5:50: want to be out of transition. Find a quiet place.
• 6:45-6:55: Make way into water. Short warm up to loosen up. Take my place in between ski jump and inside buoy line, 2^nd-3^rd row.

Swim

• Swim steady and smooth. Focus on form and breathing.

T1

• Wetsuit strippers
• Run up helix
• Get bag, run in change room to the exit. Without sitting down:
• Open bag, race belt on, gel flask and pill container in pocket, put on helmet, grab shoes, run...
• To bike, get bike, run to mount line...
• Lean bike on wall (or hand to volunteer) put on shoes, mount bike and go.

Bike

1^st Gear on stick out to Verona. Kick into race mode at the start of the loop. Ride steady. 250 cal./hr InfiniT and/or Hammer Gel. Feed every 15-20 minutes. Water at aid stations. If hot, grab two and put one in jersey. Take caffeine at approximately mile 85 unless needed earlier.

Ride steady and maintain focus the entire ride! Don’t let up!

Numbers (based on 70% of FTP):

Gear	Ironman Wattage Guidance		Max
1st	0-.5hrs, slight downhills	GW - 5%	176
2nd	Goal Watts (GW)		186
3rd	Long hills (>~3')	GW + 5%	195
4th	Short hills (<~1-2')</span>	GW + 10%	204

T2

Socks, shoes, grab run bag and go.

Run – Run the entire marathon. Don’t stop to walk. Cruise through the aid stations, get what you need and keep moving.

• 0-3 miles: Start easy like every run. Let it come to me. 8:30-ish.
• 4-20: Assess. Drop to 7:50-8:00 pace. Lock in and hold on. Hold on!
• Last 6 miles: Just get it done. Don’t stop to walk! If I’m in the mix, start looking at calves.
• 200 calories per hour from Roctane. Pick up replacement at RSN. S-Caps as needed. Water at aid stations. Switch to Coke last 10K if needed.

Smile, enjoy the crowd, volunteers and other racers. Have fun until it gets hard! Chase down Stec!

William Jenks

Where's the Whole Foods? Sounds like a good choice!

You're a faster swimmer than me, but I had a bear of a time finding a spot to put shoes on at the mount line in 2009. (1:18 swim, 8 min T1) I'm going to do it at/near the bike.

See you on an out and back somewhere!

mattsull

@William - I went to the WF in 2008. It was perfect for lunch and for picking up something light for dinner.

maps.google.com/maps

I should swim around 1:05-1:07 with a 5:00 T1. It is kind of busy at that time. I'm ready to make an executive decision regarding the shoes based on circumstances. I can run pretty well in the cleats I have. Also depends on the location of our rack.

Nemo Brauch

Looks like a great plan. As for a quiet place to relax until the start of the race, from transition, go back inside the convention center. Walk past all the people sitting on the floor and milling around and go to the stairs at the far end. Walk down the stairs (I think it's 2 flights) to the level that is now even with the lakefront. You can hang here where it will not be crowded and have fairly easy access to inside bathrooms right up until the start. Walk down the sidewalk on the lakefront to get to the start- they will let you in there no problem and you don't have to walk down the ramp with the big crowd.

PS- you forgot the Pop Tarts :-)

mancona

@nemo - great tip, but can you still drop off a morning/dry clothes bag that way?  I tried to beat the crowd in 2007 and avoid the helix.  I made it around fine like you describe, however the issue was the bag drop was back by the booths where you pay parking, so I had to walk up stream into the crowd to drop off my bag and then head back again in the crowd.

anyone recall exactly where the morning clothes bag drop was in the last year or two?

Nemo Brauch

Good Point Matt. Both years I did the race I gave my dry cloths bag to Joe to drop off for me- so I honestly don't know where the drop was.

Beth_S

Looks good, Matt!

I'm not sure on morning clothes drop off either.

mattsull

I'm actually giving my dry clothes to Karin to hold for me, or to have at the finish.

Dave Tallo

Solid stuff, Matt. You'll hit it outta the park.