Race Plan for Scott Davis w format, execution borrowed from Dave Tallo!
Format and advice borrowed from Dave Tallo :-)
Scott Davis , 42 IM #1
FTP 237, weight 178, VDOT 36
Race Week
-approx 2300 cals/day plus replacement of training cals. Green, lean and clean.
-all situations, ask "Is this adding to, or depleting my energy?"
-lots of sitting, avoid walking anywhere if you can drive, keep off feet
-stay in control of all situations
-stuff in T-1 bag : helmet, cheap gloves, sunglasses, shoes w/Warmers, wind vest, garmin, TBD bike jersey
- stuff in T-2 bag : fuel belt with 4x 10 oz of 3hr. frozen infinit, shoes, socks, hat.
-stuff in bike special needs: 2nd 3hr infinit bottle partially frozen, 5 hr energy, spare co2, tubes,
-stuff in run special needs: long sleeve shirt, spare socks, head lamp, baggy with infinit, 5 hr energy
travel day- tuesday, and wed morning
Wed- register, check out pavillon, possible bike recon? Wed night is team dinner.
Thursday - 7:00 AM OWS followed by 4 keys @ 10:00 AM. Might Ride the run course here?
Day before race
-in advance, write Friday itinerary: where to go and when, menus and venues for meals, follow schedule using 15min blocks
-get in, get done, get out
-salted everything.
-Oatmeal with some fruit for breakfast, coffee.
-gather bags
-Lunch as easy digestible, salad with chicken, pasta, etc. or burritos w flour tortilla, chicken, mild salsa, rice
-arrive at check in, work from list
-wear headphones to shut out nervous crowd energy.
-walk route from water to bags to bike to exit. Think about places to run fast, run slower, shortcuts.
-Look for 2x landmarks and markers for bike rack position. Note row/column of t bags.
-get outta there fast because it is an energy suck.
-afternoon: move to new hotel, sucks but is what it is! Feet up! Relax, relax, relax
-sit for dinner by 6:30 at the latest,
-dinner as bland white pasta, red sauce, chicken, white bread
-put on timing chip ankle strap before bed (safety pin neoprene strap)
-mix bike, run infinit, 1 in the fridge, 1 in freezer.
In bed by 9-10PM - per coach P, review my race, and hopefully get some sleep.
Race Day
-wake at ~2:30 am for Naked Juice, try to get back to sleep :-)
-wake 4:30 more Naked Juice, and hydrate with sports drink.
- mirror test
-desoto tri bibs, EN Singlet, Arm Coolers/Warmers,
-Get to race Time TBD - aim for 5:30?
-bodymarking
-quick list of Admin (more to add later): water in speedfil, infinit in cage between aero bars, Snap joule in, inflate wheels to 120 and , attach sunglasses to bars w elastics, outta there
-find somewhere quiet to chill, light stretch, sunscreen
-continue sipping sports drink
t minus 30
-armcoolers on, race belt under wetsuit, make way to water
-spash around with warmup including 4-5 x 'hard' intervals
Swim
Goal of 1:05-1:10
-Seed near ??? (NTF: pull this from IMFLGroup advice)
go
-hard for first 400 (NTD - identify approx marker for 400). Quick strokes hard pull, natural kick. Make hard pace based on muscles, form and fitness ... NOT adrenaline. Be in control.
-I'm gonna get hit, kicked, stay in my box, and focus on what I can control.
-muscle fatigue: first 400 will be over soon, just keep hard pace
-settle into race pace with longer pulls, start to count strokes
-keep key 3 in mind: early catch, high elbow, strong finish
-stay on hip or feet and enjoy the ride
-effort: only as hard as I can keep good form.
Exit to t-1
-remember that smooth is fast, don't panic, enjoy the moment. Find a stripper and get wetsuit off.
-helmet and shoes in bag. dump out before tent, start garmin, don helmet, carry shoes? Or put them on TBD, drop off bag and wetsuit
-grab bike and go
Bike
-lean bike and shoes on at dismount line; tighten straps once moving forward on bike
-mental state: these guys pushing 400 watts are entertaining and it looks likes everyone is going to be a Viking today, DON'T BE A DICK! Stay focused on the end goal it's a long race.
If I am getting passed by everyone I must be doing the right thing!
Bike Planned IF .70, approx TSS 286, Goal time 6 hrs
-First 90 mins as .65 IF, easy spinning, patience, JRA pace. Ingest nutrition every 15 mins based on garmin setting, hydrate, hydrate, hydrate. Safety first. Be alert, aware of surroundings, danger, and other riders. reset lap count every 30 mins to stay within my goal IF.
-after 90mins in to bike: increase pace to .70 IF. smooth and steady, stay patient and persistent. Find places on bike recon, where I might loose mental focus, so that I have identifiers to go by.
-Bike is a 6h conversation with your powermeter. No siteseeing.
- get 2nd feed bottle at special needs, and 5 hr energy. If needing it take 5 hr energy, worked well in RR. Stay in my box, and do regular system checks to see what I might need.
-2 x s-Caps every hour
-make sure you're still peeing hourly at 3+ hour mark
-pick a landmark around the 3/4 point that will coincide with your normal point of losing focus / drifting mentally. This is the cue to get your head back into it.
-Mile 110: unstrap shoes, drop to JRA pace, easy light spinning, get mind into t2 game
t2
-again smooth is fast, don't panic, and enjoy the moment.
-turn race number right away so volunteers can see and grab your bag.
-helmet unstrapped once past dismount line, take off while running.
-sit down, dump bag, socks and shoes on, grab hat / fuel belt, get movin'
-just carry hat and sunscreen until everything is settled, then put 'em both on when you're underway
Run
-assuming currrent forecast of high-70s
-don't break stride for pee breaks - just keep moving
-run smart: take tangents, follow shortest paths anywhere I can
-run start: Hit transition on Garmin
-per EN protocol, first 6 miles at race pace + 30 seconds 10:45/mile, but gauge how I feel and if need to back it down do!
-use walk during rest stops from mile 1 on. 20 steps to get nutrition and H20 in and then running again.
-mile 6: if feeling good, drop to 10:15 pace, if not hold 10:45 pace, or what I feel I can maintain.
-mile 12 just keep moving forward, stay hydrated, and fueled. Do regular system checks to see what I might need from next aid station.
-mile 18 keep moving forward, and start counting people.
I will run:
Mile 18 in honor of: my wife Michelle who is 2 yrs cancer free, put up with far to much crap from me, and I love more than anything.
Mile 19 my daughter Hayden who I want to prove to that you can do anything once you set your mind to it.
Mile 20 my daughter Kiana who I want to teach that with hard work and perseverance can do great things!
Mile 21 my dad who I admire, and respect for all that he did for me growing up.
Mile 22 my mom who I love and cherish.
Mile 23 my mother-in-law Frankie who we lost to cancer 2 yrs ago.
Mile 24 my father-in-law Chuck who suffers from COPD but is one tough MF!
Mile 25 all the people who think I'm nuts for doing this :-)
Mile 26 all the people who's health won't let them do such an event.
last .2 enjoy the moment, soak in the accomplishment!
Risk Management and Contingencies.
-blown tire or minor mechanical: come to a stop, close eyes and breathe deep for 5 s, and get on with a calm fix. Think Crissie, not Normann.
-major: you're lucky to be doing Ironman. Use it to learn something on race day, and be glad to live and fight another day.
To be determined
Comments
Great written plan Scott! You'll crush it. Thx for sharing w/ us! Good luck and execute.
Can one really plan out in advance where he will lose mental focus on the bike? Never worked for me, it always happens when you least expect or want it. For me, that's a cue to get some calories and fluid in NOW.
Enjoy your day! It will be awesome!!
---Ann.
Only tweaks I would make:
-my original plan was drafted for a grumpy racer who has done a lot of IMs and can skip the pageantry. In your case, this is your first, so try to get as much as you can out of the experience! IOW, do to the expo (make sure it's a timed affair, though), do the race banquet, look at the pretty bikes, revel in the hard work and commitment that got you there.
-If it's IM Florida, ensure that you have at least two meals at a Waffle House pre-race. They call you darlin', and everything.
-schedule to attend the 'EN three keys' talk. I still go, even after having done a buncha races. It just gets your head right.
-love the tribute miles.
Good luck, Scott!
I'm saying this to everyone that's doing IMFL: on the bike: when a big pack of cyclists roll up on you (and they will), slide to the back, get legal, and enjoy the free ride. Sit up, stretch, get in nutrition/hydration. Later on the ride, you'll be passing plenty of "blown" riders; come right up behind them, enjoy the 4 seconds of drafting, and pull around. This keeps the late phase of the bike entertaining and motivating.
Other than that, you sound all set. Go get 'em!
What!??! Does Coach P leave out one key - probably the "one thing".
Spoiler alert to OP: Don't leave after you've heard three: there's a fourth, and it's worth sticking around for.