IMAZ Race Plan - Terry Olivas
2011 IMAZ Race Plan
Swim
Line up right of center close to the front
Try to stick with solid swimmers and stay as comfortable and fluid as possible - and stay straight!
Just get it done to pay my admission
Bike
Bike Setup:
§ Profile Aero Drink bottle
§ Water bottle on down tube
§ Bento Box – Tube, tire lever, salt tabs
§ X-lab Sonic Wing – CO2, inflator, nutrition bottle
Bike Fuel/Hydration
§ Profile Aero Drink bottle filled with water on large side, concentrated Infinit on small side
§ 350 calories, 700mg sodium per hour of Infinit
§ Planning 24 ounces of water and 6 ounces of Infinit concentrate per hour
§ 2 Thermolyte tab at the bottom of every hour
§ Planning ~ 1000mg sodium per hour
Bike Plan:
§ Current FTP – 250 (3.7 w/kg)
§ Goal IF – 72%
§ Goal TSS – 260
§ Race Gears
o 1st – 170 – 1st hour to first turnaround
o 2nd – 180 – Rest of ride
o 3rd – 190 – Hills including 6 mile climb to turnaround
§ Keep cadence 85-95 which I found through race rehearsals to be my sweet spot for maintaining my power consistently through whole ride
§ Treat each ½ lap as interval on Joule
§ No stops
Run
Current vDOT – 49
6 miles at 9:00
14 miles at 8:30
Whatever I have left for the last 10K
Walk aid stations enough to take in water/nutrition but run everything else
Planning to use concentrated Perform (9 scoops Perform in 20 ounces water) – will carry two, 10 ounce fuel belt bottles and take one ounce prior to each aid station followed by 2-3 ounces of water for ~ 250 calories, 680mg sodium, and 24-28 ounces of fluid every hour for first two laps
Will ditch the fuel belt and use coke/water/chicken broth on the final lap
1-2 Thermolyte tabs per hour based on degree of heat/sweating
Goals (in decreasing order of importance)
1. Have a clean race, beginning to end
2. Run a sub-4 hour marathon with no 10+ minute miles
3. Do Team Youngens proud
4. Stay in Al and Steve’s time zone
Please make recommendations, provide critique, and communicate any relevant what-not. I'd also be happy to provide more detailed explanations about my decisions if you like.
Thanks!
0
Comments
In any case, have a great day out there!
---Ann.
@Ann/Tim - I've trained with the higher calories. I'm of the belief that if you are able to take in more calories without GI distress that it can only help in an IM distance race. I have tested and trained with this many calories and I am good. As for the Perform. I don't have an Infinit run formula. The Perform powder is easy to concentrate and provides an ideal number of calories and electrolytes in my planned concentration. I also like it's mix of sugars for the run. I train with a fuel belt on virtually every outdoor run so I am used to it. After Coach P's Kona experience, I have decided that in an IM, there is no detriment to using a fuel belt. The big thing about my plan is that I can have complete control over the calories and electrolytes I am taking in. Using the aid stations for nutrition is a crapshoot. You never really know how many ounces of Perform/Coke, etc. you are taking in. And by the time you get to the next aid station, you can't remember where you stand over the course of the last mile, much less the last hour. After 2 laps, that won't matter much. Also, Coke is a change of taste for me. I don't use it for caffeine. I have never used gels or anything else. Liquid only. Much easier for me to deal with.
Where do you plan to ditch the belt? SN bag?
Andy
@ Andrew - my n=1 experience. I decided about a year and a half ago that I would do the same thing. No fuel belt (it's too heavy). I can live off the course. It worked well for me last year at all but IMAZ. What I found there was that I was mentally exhausted when I started running. It happened to me early because of my bike, but it happens to lots of people at some point. Anyway, I went from aid station to aid station and really couldn't keep a plan straight. Perform? Water? Both? Coke? What do I take? Which means I had to make a decision every mile what to do, then had to find the right person/people with the right cup(s). I was walking entire aid stations which was costing me tons of time, and at the time I just didn't care. To add to that, like I said earlier, there is no way to keep track of exactly what you are taking in if you are just grabbing cups. I tried the fuel belt at Soma and it did not slow me down at all. I took a sip just before the aid station then headed straight for the water guy. Grab two cups, walk, drink, start running again. Based on time and amount consumed, I will know if I'm on track, taking in too much, or not enough with just a glance at the watch and bottles.
As for the ditch, I have a good plan. My family will be hanging out on the grass area between the dirt run paths just east of the Mill Ave bridge. The path on one side is where run SN is and the path on the other side of it is the home stretch back to transition/finish. So I will see them twice without them moving. As I'm passing them at the end of the second lap, I'll just throw it to them. I'm planning on having empty bottles at that point. I will then just take whatever I think I need at the final 8 aid stations.
BTW - I will probably still live off the course in all races shorter than IM cause it has worked well for me in the past.
Terry - Good plan. I think you are wise to simplify the nutrition plan on the run. I used a fuel belt with concentrated Infinit @ IMCDA this year and it worked well for me. Several reasons: 1) like your plan, I just took a sip of Infinit right before each aid station, then looked for the water guy so I didn't have to think too much about what to do or walk too much looking for someone - just repeat the process at each aid station; 2) I could easily see how much Infinit I was taking in so no guess work; 3) I did all my long runs and RR with the fuel belt with Infinit so I was use to wearing it. The only difference vs your plan is that I wore the fuel belt all the way as I was still taking in Infinit in the last 5 miles and had no good place to ditch the fuel belt and still get it back. My only suggestion is that before the race you may want to apply some Body Glide to your hips or lower back where the fuel belt hangs - might help with any chaffing. Or put some Body Glide in your run SN bag just in case.
Good luck and remember to enjoy the day. Just fight thru any bad patch you encounter and have a big smile crossing the finish line.
@ Bruce - thanks. Planning on body glide in the SN bag already just in case but was thinking nipples, not waist.
Terry,
The plan looks good. I have just one question:
The bike nutrition is water/infinit concentration is 4/1 while on the run you will have a water/perform concentration of 2-3/1. I know in other post that you mention that you have had not issues with this in the past just ensure that you are not getting too much concentrated claories vs water on the run.
Gordon