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Mike B's Race Plan

jello4jello4
in Ironman Wisconsin

This is my first full, yes I am nervous!  My main goal is to finish. I did the Beginner IM plan pretty much verbatim, I am basically injury free!  Please, any and all suggestions are welcome.                                   

 Wed – 9/3

  • Day off work, pack, prep, and assemble items to go to Madison. Double check my lists and take care of any last minute things.

 Thur – 9/4

  • Morning, drive to Madison, plan to arrive around 10:30am.
  • Go to Hotel and see if I can check-in early, if so stash my bike and gear in the room; If not, ask if they can store my bike until check-in.
  • Head to IM Village and get registered and attend 2pm Athlete briefing.
  • Recon bike course via car
  • Back to hotel to settle in, check stuff is okay – nothing forgotten
  • 6pm – EN Team Dinner at Founders Room of Monona Terrace
  • Back to hotel to sleep

 Fri – 9/5

  • Light breakfast
  • 7:00am – Swim with EN Krewe???  (Easy effort, just to get comfortable)
  • Finish Breakfast – I will probably want an Omlette!
  • 10:00am – Four Keys Talk at Overture Center for the Arts
  • Lunch
  • Back to hotel for nap
  • Pack Transition Bags
  • 5:30pm IM Dinner at Monona Terrace, Maybe Pool and A Single Beer?
  • Back to hotel to sleep.

 Bike Bag

        • Green Towel
        • Bike Shoes & Socks
        • Riding Gloves
        • Helmet and Visor, and Skull Cap
        • Tube of Chamois Butt’r
        • 2 Ziplock bags of Infinit: Go Far for bib short pocket
        • 2 Shot Bottles of Napalm (Powdered) + Water to make
        • Desoto Gray Bibs & EN Cycle Jersey
        • MyAthleteTracker

Bike Special Needs

        • Extra Tube and CO2
        • Chamois Butt’r
        • Powdered concentrate bottle of Infinit (3’s)
        • 2 Gu
        • Saltsticks.

 

Run Bag

        • Race Number & Belt
        • Run belt
          • Mini 1st aid kit (Needle, Duck Tape, Alcohol Pad, Band-aid)
          • Salted Carmel Gu x 2
          • Wintergreen Lifesavers
          • Bottle w/OSMO Powder
          • Salt Sticks
        • White Hat
        • Blister Band-aid x 2 (chafe protection)
        • Compression Shorts & EN Tri Top
        • Shoes & Toe Socks

 

Run Special Needs

        • Blister bandaids
        • Compression Calf Sleeves
        • Spare Toe Socks
        • 2 Gu
        • small container of Vaseline
        • Long sleeve Shirt or arm warmers

Sat – 9/6

  • Try to sleep in, no alarm clock morning
  • Big breakfast
  • 10:15 am - Check in Bike and Bags, short transition recon.
  • Meet Jill Sommers
  • Good sized early Lunch
  • Back to hotel for a nap and movie
  • Get bottles and stuff ready for Sunday morning
  • Light dinner and early bed time.

 

Sun – 9/7

  • 2am rise, 2 – Mango Naked Juice 700 Cal, apple sauce, back to bed
  • 4am. Coffee, banana, Shower. Put on Timing Chip!
  • 4:30am drive to Athlete Check-in
  • 5:00am Head to Transition get body-marking done, put bottles on bike, pump tires, check over bike, turn on Garmin.
  • 6:00am head toward swim start. Have a gel about 15-30 mins out still sipping sports drink.
  • 6:20am Eyeglasses to Swim special needs, give Christy morning clothes bag
  • 6:30 – 6:40am get in water find spot

 

Swim

  • Have goggles and cap!! 
  • Eyeglasses to swim special needs area
  • Follow line into the water, and try to get a little space, middle near Boat Ramp back near the 1:40 swimmers
  • Relax, tread water / float, get used to water
  • Do not get caught up in adrenaline, but establish my pace and rhythm.
  • When Cannon goes off, pause 30 seconds, if I can, then start swimming
  • STAY IN MY BOX, comfortable smooth strokes

T1

  • Stay smooth, no reason to rush, but no dillydallying either.

    Slow is smooth, smooth is fast
  • Get bag, dry off, change into all bike gear, lube up liberally, Put Tracker & Helmet on, Carry Shoes to bike
  • Get bike walk past mount line, stay to right, Put shoes on, mount and go

Bike

  • I plan to use mostly my own nutrition, except water to mix my Infinit
  • Nutrition Plan
    • Plan to drink 1 – 24 oz bottle per hour, unless hot
    • 1 salt tabs on odd hours, 2 salt tabs on even hours
    • 2 shots of Napalm per hour
    • Rice Cake bites as needed, goal to finish 1.5 – 2 on bike
    • Fall back plan if Infinit is lost, use on course Perform
  • First hour of bike is JRA
  • Then settling into .68 IF = 160w, keeping HR in 120's, keep cadence up in the 90’s, no power spikes on climbs, and staying conservative remembering not to burn any matches.

T2

  • Get bag
  • Dry and band-aid chafe prone nipples (Don’t want to be BNG!)
  • Change into tri kit,
  • Body Glide toes put on socks/shoes
  • Racebelt and go.
  • Stay smooth.

 

Run

  • Using my pacing guidelines 10:30/min for first 6 miles - starting very conservatively, also watching HR.
  • Look around take in the atmosphere, Breath, but stay in your zone!
  • If I feel ok, I'll use gels early
  • Drink OSMO as needed in-between aid stations
  • Drink 4 ozs Perform every aid station. Walk as needed for HR control.
    • If it's hot, have some water and salt sticks
  • Mile 6, okay to run 10:00/min
  • 9/1 pacing if you have to : 3/1 pacing for times of trouble (the suck is here)
  • Mile 18, watch out for the suck – okay to start drinking Coke if needed
  • Mile 23 permission to race -> Keep running, dig deep, and finish!

 

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