Kevin's 2015 IMAZ RACE PLAN

RACE MORNING

If I wake up after midnight, drink one bottle of Ensure. 

4 AM Wake up. Go through usual routine. Start breakfast of
pumpkin/banana pancakes, eggs. Race kit. Leave @ 5:15. 

5:30: One bottle of UCAN. Body mark, drop off Special Needs 

5:45-6:00: Prep bike: 1 24 oz frozen bottles of Gatorade 1 24 oz UCAN  - calibrate to bike, Fill/check Bento box
three Clif Bars, salt and asprin, shot blocks, check tires, lube, remove Hefty bag (if needed), confirm gearing is set to
start out. 

6:00: start to don wet suit, glide up!, drop off morning
clothes. Finish UCAN. 

6:15: Hang out by transition exit until allowed to enter holding
area. 

6:45: Seed at 1:30’s IMAZ water entry. 

EQUIPMENT

Morning clothes: Warm up pants, Enduring Race Kit, shirtwarm top
as needed, sandals, headlamp. Garmin HRM.

Swim: Xterra wetsuit, dark Tyr goggles, WTC issue swim cap.

Bike: Scott Addict. Bento box, 1 tube 2 cart under saddle. Two
bottle cages.

Run: Altra Elf Shoes, Injingi Socks, Race Cap.

BAG CONTENTS

Morning Bag: goggles, body glide, swim cap, wrist bands, arm
coolers, bike nutrition – (1) 24 oz frozen bottles of Gatorade, (1) UCAN, 1 tube, lube

T1 Bag: (2) 24 oz bottles of UCAN, Sunglasses, Helmet, shoes,
socks, spare contacts.

T2 Bag: Shoes, spare socks, hydration belt, Hat, Sunscreen
spray-on, number belt.

Special Needs Bike: (2) bottles of 24 oz of UCAN, spare tube and
CO2. Aquaphor

Special Needs Run: (1) 24 oz bottle of UCAN, bandaids, aquaphor

NUTRITION PLAN

In Transition before race: finish 24 oz UCAN.                                                                                         Approx per Hr                                                                                                                                                           Calories / Sodium

On Bike: First Hour (within 15-20 minutes) UCAN, 1-1.5 Bottles
of Gatorade, 1 Salt Stick, ½ Clif Bar   
300        850 

                Hours 2-5
1-2 Bottles of Gatorade, 1 Salt Stick, ½ Clif Bar                                                       220        
700

                Hour Six UCAN,
1-2 Bottles of Gatorade, 1 Salt Stick, ½ Clif Bar                                             300        
850

 On Run: Take Gatorade/food/coke provided at aid stations.

              24 oz UCAN
at Special Needs. Take Shot Bloks as necessary as needed later in the run

 PACING

Swim: anticipate 1:30 in water time. Site every 7-10 strokes or
as needed. Find stroke quickly and stay there. Long efficient strokes. I am a
swimmer, I am a swimmer…. Find and follow feet when possible. If buoys make a
curved line, remember to cut the tangent.

Bike:
Anticipate 6:30 ride time, but wind will dictate this. Heart rate in zone 2
(119-135) the entire time. Keys to success on this course: ride extremely
steady; remain aero at all times, except when drinking, eating; push up AND
down hills. Avoid drafting, blocking. “Race” Display on Garmin.

Run:
Anticipate 4:30 run time, dictated by temps. Zone 1 Heart rate first 6 miles in
the 114-137 range; stay in the mid 120’s through return to Mill Ave Bridge on
the second lap, then allow to rise up and over 130. After mile 20 see what
opens up. “I’m not done yet. It’s not that bad. It’s not a freaking cop car.”

Garmin
display on main screen: Total distance, HR, Cadence. Auto Lap every mile.