IMWI Race Execution Plan
Packing List:
Swim
- 2x googles - clear/tinted
- plastic bag or sock for wetsuit mount
- wetsuit bibs/top, backup wetsuit
- flip flops to wear prior to swim
- body glide
- race belt
- garmin hr strap
- garmin 305 wrist strap
Bike
- bike (duh)
- bike shoes
- helmet
- headband
- handkerchief (wiping glasses, blow nose, etc.)
- sunglasses
- garmin 305 mounted (turned on exiting T1)
- floor pump
- crack pipe
- bento (2x co2, 1 tire, tire lver, single chamois packet)
- tic tac box in shorts pocket (s!caps, caffiene pills)
- torhans aero20
- 2 bottles (1 feed bottle on downtube, 1 backup water bottle on single xlab cage positoned low)
Run
- shoes
- socks
- visor
- sunglasses from bike
- tic tac box from bike in shorts pocket
Nutrition
- 2 Naked Smoothie bottles
- 1 plain bagel / peanut butter
- 10 Powerbar Energy Gels (strawberry banana)
- 1 feed bottle of Perform for first 60' on downtube - sacrifice a bottle and take Perform bottles off course
- 1 water bottle for first 60' on single xlab wing - sacrifice a bottle and take water off course
- Aero20 bottle mounted on aero bars
- immodium
- caffeine pills
Misc.
- pillow
- sunscreen
- phone charger
- garmin charger
- ipod
- headphones
Friday:
- arrive in Madison mid-afternoon
- check in at Marriott Residence Inn / Middleton
- lunch
- athlete check in
- farmer's market / state street
- relax
- double check bike
- organize SN bags
- dinner
- movie and bed by 10
Saturday:
- sleep in
- big breakfast - pancakes or similar
- start hydrating with water and gatoraide to start the day
- drop off bike and gear bags at 10:00 am
- cover seat and cockpit with plastic bags
- follow the paths to entry and exit and determine markers
- in and out as fast as possible, ipod on
- T1 gear bag - shoes, helmet, headband, sunglasses, race belt, tic tac box, handkerchief
- T2 gear bag - shoes, socks, visor
- still hydrating
- medium lunch
- relax
- still hydrating
- light dinner
- bed by 9
Sunday:
- cell phone alarm set for 3:00 am
- pound 2 Naked smoothies, naked or in shorts, 800 cals
- back to bed
- wake up call at 4:30
- shower
- eat bagel with PB, 300 cals
- leave hotel by 5:15
- sip on water
- drop off SN bags (bike - 1x tube, 1x co2, run - vaseline, socks, LS shirt maybe)
- T1 - fill aero bottle up front, fill rear bottle, fill downtube bottle, attach bento, attach Garmin, fill tires to 120 psi (205 lb rider)
- turn on Garmin to find satelites, turn off before leaving
- exit T1 by 6:00
- relax
- gel at 6:30 with water
- enter water at 6:45 and warm up
Swim:
- not decided on position yet, maybe line up in middle at buoy line a few rows back from the animals
- swim moderately hard for a short period until it feels comfortable to slow
- find stroke, concentrate and visualize early catch, high elbow pull through rotation and constant exhalation under water
- swim time 1:15-1:30
T1:
- **first time in an IM T1, so not sure here...
- wetsuit stripper if not crowded
- run the helix
- grab bag and dump on floor anywhere there is room
- put on race belt, head band, helmet and sunglasses, stuff tic tac box and handkerchief in bib shorts pocket and carry shoes
- run to bike, run to mount, rest bike, put on shoes, mount, go, turn on Garmin
Bike:
- garmin display will show HR, time and speed on main screen and totals on a secondary screen. I tend to watch distance and current speed often, leading to pacing mistakes. Just watching HR for effort, time for nutrition and speed for fun, this should keep me on track.
- low zone 1 (70%) for first 90', high zone 1 and flirt with zone 2 (75%) for rest of the bike, mile 85 focus on staying steady and strong
- water only for first 30' (finish 1 bottle)
- start sipping 200 cal 1 hour feed bottle and continue water every 15 min. determined by Garmin alert
- gel on top of every hour and sip/finish 1 bottle of Perform every hour, 2 s!caps on every hour, caffeine pills on second loop
- must stay focused to keep water intake up - finish aero bottle every hour and refill every hour, have backup water on single xlab wing. aim for 2 bottles per hour and increase if not having to pee.
- bike time: 5:50-6:15
T2:
- **first time in an IM T2, so not sure here...
- do the volunteers who take your bike also take your helmet and shoes?
- keep sunglasses and dump bag, put on socks, shoes, visor, change Garmin to Run mode, go
Run:
- start Garmin and show Pace, Lap Avg, and Time. hit lap button every aid station. secondary screen will show all totals, but don't concentrate on distance, just keep the lap average on target.
- first 6 miles keep a 9:45 pace.
- check lap avg before hitting lap at every aid station, make sure to stay consistent.
- hit lap at beginning of every aid station and walk the next 30".
- miles 6-18 keep a 9:08-9:15 pace.
- miles 18 and on - don't slow down.
- gel every hour, coke, water every aid station - need to get totals determined by cup/coke + gels - don't overeat on run.
- run time: 4:10 - ?
Swim 1:15 - 1:30
T1 - ? 00:08
Bike 5:50 - 6:15
T2 - ? 00:04
Run 4:10 - ?
11:27 would be a great day!
12:00+, I'll take it.
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Comments
Notes:
Matt,
If you're just using the 305 for HR then I wouldn't worry about turing it on before the bike. It doesn't need the satelights to monitor your HR. Plus it's not like you need it for speed or direction.