Race Plan 1st Draft... 60% chance of rain in the forecast
You asked for it Nemo, Goal is to finish the race, 1st Ironman, any constructive criticism would be great...
Wednesday: I arrive in Saint George about 2:00. Go to the expo, check in. Drive the 44 mile bike course loop from Saint George. Park the cars at the church in Gunlock and ride the seven miles to Veyo (this includes the two climbs on the bike loop). Then ride the seven miles back to the cars. Then drive the rest of the loop back to Saint George in time to catch Clash of the Titans @ 7:00.
Thursday: 7:00 am swim at the lake, drive the bike course back to Saint George. 10:00 is the free Endurance Nation lecture at the expo. Maybe go for a run that afternoon, take a nap… For dinner, I plan to join the Endurance Nation group @ 5:00. 7:30 is the mandatory athlete meeting.
Friday: Maybe an early am bike and run to make sure everything is dialed in before I drop off the bike. I want to drop off my bike, gear bags, and have everything as far as race prep done by the time my wife gets to town at about 2:00. Plan other then that is to lay low. Early afternoon family BBQ with my brothers that are racing.
Friday Menu:
Breakfast: Fruit, Pancakes, eggs, hash browns.
Lunch @ subway
4:00 Dinner fish, sweet potatoes, fruit salad
On the way back to the house for the night pick up a smoothie
I plan on taking a water bottle around with me all day.
Saturday:
12:00-2:00 (Alarm at 2:00) 500 calories shake
4:30 wake up (I won’t be able to sleep anyway)
4:30 wake up (I won’t be able to sleep anyway)
Peanut Butter banana sandwich, Body Glide, sun screen, put on chip
Drop Special Needs Bags Off
Special needs bags:
Bike- extra tube + C02, 3 bottle of infinit, chamois butter, small tube of sun screen
Bike- extra tube + C02, 3 bottle of infinit, chamois butter, small tube of sun screen
Run- long sleeve shirt, dry socks,
5:00 Catch the shuttle to Start
Transition, Body Marking, Check bike, Inflate Tires, Bento (with shot blocks, salt tablets, tube, co2, multi tool) 2 regular strength bottle of infinit, 250 cal in throw away bottles on the bike, one scoop infinit 100 cal in aero bottle.
45 minutes before the start, shot block, with a little infinit
Put on Wet Suite, more body glide.
Swim:
6:45-6:50 try to get out in the water for an easy warm up.
7:00 start
Just keep swimming, just keep swimming…
I am slow, based on open water swim this week I would say about 1:20-1:30 on the swim. The swim is all left turns, my current plan is to start way to the right and back. I want to avoid as much contact as I can until the first turn. Get as much of a rhythm as I can. Count Strokes and swim…
T1: I plan to dry off and change. (current weather report is rain so maybe I won’t change) Dry bike shorts, socks, bike jersey, arm warmers, put on Garmin, sun screen
race belt with number, helmet, sun glasses, shoes (carry to bike)
race belt with number, helmet, sun glasses, shoes (carry to bike)
Bike Plan:
Current FTP: 244
Goal IF: 70%
Goal Watts: 170
Goal TSS: (let it sort itself out, per Rich)
Race Gears
- 1st – 160w – first 60 min and downhill
- 2nd – 170w – target watts
- 3rd – 180w - long hills (>3’)
- 4th – 185w – short hills (<3’)<br />
steady effort low VI
Race Gears
- 1st – 160w – first 60 min and downhill
- 2nd – 170w – target watts
- 3rd – 180w - long hills (>3’)
- 4th – 185w – short hills (<3’)<br />
steady effort low VI
Bike Nutrition Plan:
- Water down infinit (100 cal bottle) for first 1hr, after 30 minutes a shot block or two
- After that every 15 minutes three good plugs of regular strength infinit 250 cal an hour.
Special needs pick up three bottle of regular strength infinit.
Before the decent into Saint George turn on Garmin
T2: Another outfit change, running shorts and shirt, clean/dry socks (unless it is raining) hat, sun glasses, running shoes…
carrying salt tablets in pocket and gel flask in hand
Run Plan:
Current vDOT: 41
Pacing Plan (run walk plan, walk every aid station)
1st 6 miles @ 10:30 after that 10:00 min miles as long as possible... finish before 11:59, yes I want to finish before then but have no way to predict my finish time...
Run Nutrition:
alternate water / water with small plug of gel at each aid station (walk every aid station)
three salt tabs an hour, skip the first water only walk and then alternate between gu water/ water salt
My one thing? It is still in the works, but finish the race might be it...
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Comments
Looks like a solid plan. The only thing that jumps out at me is your nutrition on Friday. Be very careful what and when you eat. Best to load up earlier in the day and lighter in the afternoon/evening. Beware of too much fiber or anything you haven't eaten before. It's good to focus on hydratrion adn electrolytes as well. You may know this already but I thought I would throw it out there.
Good luck! I'll be tracking online.
Wednesday: Looks tight between the arrival, checkin, course drive, and Clash of the Titens. When are you going to eat?
Thursday: Skip the afternoon run. Rest up instead and take that time to pack your bags so you can take your time, double check them, and have everything ready for Friday
Friday: Don't plan for anything early. Just get up when you get up. If everything is packed on Friday all ya gotta do is roll outta bed and over to the race to drop off the bike/bags. Then maybe do a little run or go for a walk if you need to burn off energy before your wife arrives.
Saturday Morning: I didn't see you mention anything about sunscreen. Don't forget it! You might consider putting it on Friday night before you go to bed.
I like your swim mantra
SNB- if there is a chance of rain, consider putting a pair of dry socks in your run SNB. If the rain eases up, you may be really happy to have fresh socks at that point and you'll eliminate a risk of blisters.
Electrolytes on the Run- I see your alternating gel/water and carrying salt tabs. Do you have a plan for how frequently you plan to take the sale tabs? I didn't see that laid out.
Finally, What's your "One Thing"? It might be "Finish" and that's fine. I just wanna be sure you've got it squared away so you can use it when you need to!
Great job Tom! I'm really looking forward to following you all online!
I can't believe but I have the same FTP and vdot as yours :-) good job
Cervelo, swim real slow and we can just hangout all day and keep eachother honest...
Similar to what Nemo said, I would advise that less is more in terms of stuff on your to do list the day before the race. My last IM I was doing a ton of stuff between drop off and lunch and getting in a ride, etc., etc. the day before the race that I got pretty pooped. It is tough because there are so many people around freaking out and doing a lot, but I really think laying low is better.
And really? Rain? Maybe I'll just sleep in that day....
the plan looks great.
I second the sunscreen comment and try to apply sunscreen Friday nite. This weekend have the wife rub you down with some of the same brand and see how you sleep in it. Some brands/people cannot sleep well with sunscreen on because it feels funny but I recommend you try it this weekend and find out. If you are good with it. Apply some Friday night before bed this way you are just adding a second application race morning and have good coverage.
I also second the comment about fiber on Friday. You do not need any extra help from your diet in the #2 category as nerves alone will keep you active.
In that regard. As soon as you get to the venue...get in a porta potty line and 'send one out to sea'! You may need to visit that line more than once.
Try to sandbag some sleep on Thursday night. As you commented: you may not sleep well Friday due to nerves so early to bed Thursday and let your body wake you...no alarm clocks (make sure the curtains are drawn).
Go get em Tom!
Vince
Happy racing! You definitely know what you need to do to get it done.
What Matt said about fiber. I'm into "fiber tapering" for racing.
I tend to forget this one is race errand business -- so remember to hydrate like it is your job in the days before the race, too! Muscles like tender steak instead of beef jerky are way happier at racing!
Also, where is "apply EN tattoos'?