Lustigman IM LP Plan

Age 52. First time IM. I completed Quassy in June in 6:36 (with an abbreviated swim). I am a newish athlete (began 2 years ago, and didn't compete last year because of an achilles issue). I've been nursing the achilles since healing around November. I am looking forward to the challenge, although it does seem quite daunting to me. My goal is to finish the race (I don't want to interfere with @scott dinhofer's KQ attempt (LOL). I've enjoyed the training journey and getting to meet the team, and am grateful for any suggestions.

I went up 2 weekends ago to experience the course. I swam an extended Lake (to the red buoys) in 1;27. Biked the next day the loop (7:10 moving time; 7:28 full); and ran the 1/2 marathon loop the next morning 2:15. None were back to back and none were under race stress. Am very anxious ability to do the marathon after biking, but am fine with it taking as long as it needs to be.

I don't really have an ability to monitor power at this time - so will be focused on heart rate.

Credit to @scott dinhofer and Coach P's form race plans and their invaluable insight.

I need to keep it simple and as low stress as possible.

Here goes:

Saturday before (7/20)

3 hr bike

30 min brick

Have LBS inspect Tri bike

Buy extra tubes and Co2 and an extra tire

Wednesday

Run 30' early AM –

Work

Check will and life insurance policies

Drive to LP

Thursday

AM 30 min swim

Registration – need ID and USTA card

Buy triglide, applesauce (for Sun am)

INSPECT & CLEAN BIKE - Check flat tire kit, tubes, tools, Co2, dollar bill for tear; check bolts; aligments

Sharpie to make sure everything labeled

Athlete briefing 11am & 2pm

Team Dinner – 5:30 pm - Location?

Update and Charge Garmins

Configure bike garmin for no autopause

Configure multi-sport screens on Garmin for bike – set for 10min reminder for drink; watch 1 hr for salt pill

Ride the river road route to town (Plan says 1:30 hr, but will just ride that route)

Supermarket for items in house BUY HIGH CALORIE EARLY AM SHAKE, blueberries & bananas, yogurts, almond butter, bread, jelly, oatmeal, milk for coffee

Ear plugs for night sleeps

Friday

Take scratch hyper hydration

7am Team swim – confirm time?

10:00 am 4 keys – Palace theater Main Street

11Am & 3PM Athlete Briefing

30: min bike (per plan)

30: min run (per plan)

Apply stickers

Pack bags

Race Morning bag

Sunscreen

Plastic bag with TP

phone & earphones

KTape/Band aids for nipples

Aquaphor 

Timing Chip on Ankle and safety pin

HR Monitor Strap

Garmin Watch

EN Castelli Tri top & bottoms

Morning Clothes Bag

Body Glide

Wetsuit

Goggles – 2 pair

Sweat pants/sweatshirt/winter run hat If needed/ for after race

Head lamp

3 Applesauce

Water with Nunn

Running beanie (if cool)

Heart rate monitor (snug)

For BIKE

Garmin

3 bottles pre mixed w Gatorade Endurance or nunns, won’t need to be refilled until AS 3

Throwaway Poland spring sport bottle

flip flops

arm warmers – old socks with toes cut off to be placed over aerobars, put on after leaving admin miles in town

Towel for bike

Towel for swim

Plastic bag for phone

2 gels

T1 Bag

Small sunscreen

Helmet –

Tri Shoes

Bike socks

Rain Jacket (if expected) throw away version

LS shirt if temps deem it (willing to dump this at an aid station)

Bike gloves

Advil in tube

Salt in tube

Cap

Salt

Cliff blocks and cliff bars in bento box

T2 Bag

Sunscreen

Running shoes – nike vaporfly 4% -

Running socks unrolled – one in each shoe

GO BAG (ziplock) including RTA hat, number belt, small tube of aquaphor, Race Saver bag, smaller bag with 3 salt pills for first half of run.

BSN Bag

2 Spare Tubes

2 Spare CO2 Cartridges

Spare chamois cream

Tire?

Arm coolers

Almond butter and jelly sandwich

RSN Bag

Salt pills

LS top if cold

Headlamp?

Advil

Spare Chamois

Blister pads

Body glide

aquafor

Jelly beans?

Saturday

Take skratch hyper hydration (this is too be sipped over some hours, after breakfast, beach side at the hotel, etc)

Big Breakfast – pancakes, carbs,

Athlete Briefings at 11am & 3pm

Lunch- tbd

Dinner – smoothies with as much cals as possible

Stop by RTA team dinner

Drink nunn throughout day (other than the 1x skratch) – is that too much salt with the skratch?

Bike & Bag Drop off 10am – 3pm (afternoon when less people)

Make sure bike is in lower gears

8PM – go to sleep!

Sunday – 4AM wake up

banana with almond Butter, coffee to get me going & bodily functions in gear

 start drinking sports drink

Apply body glide, nipple band aids, Aquaphor, sunscreen

Head to Transition:5:15/30

Body marking

Put garmin and bottles on bike

Borrow a pump, pump tires to 100s psi

team photo- RTA is at 5:50 am

Sip sports drink – eat an applesauce

Goggles under cap

Swim - Goal Time – 1:30

Say a prayer

Line up back of 1:20-1:30 group, stay to the outside

KEEP MOVING FORWARD

T1 – Goal Time- 8 min

Take off top of wetsuit as exiting swim – leave on goggles & cap until wetsuit top is off

Find strippers

RUN after wetsuit is off

Dump gear on ground, CALL volunteer over to stuff bag, tell them to take the gift card gift card, Helmet on

Other clothes as needed

Put on Shoes, careful running on concrete oval and making the turn down the aisle of bikes. Look for announcer and yell out race # to them

Start drinking Gatorade at transition

Bike - Goal time – 7:00

Nutrition at 10/40 mins

Focus on cadeance -80/82

Salt Stick every hour

Get one bottle down before Keene descent (each lap)

1 mini cliff bar or 1/3 banana or 3 cliff bocks or 1 gel

Extra Water on body second lap, particularly starting Wilmington

Need to pee at least 2x

Special needs: have volunteer hold bag - do some stretches.

Caffeine on second lap.

T2 – Goal time 5 min

Dump run stuff on ground

Sox on

Shoes on

Visor, number belt, sunglasses, sunscreen  anything else, in go bag(am assuming you know what a go bag is?)

CALL volunteer over to stuff bag, tell them about gift card – GET MOVING

Put on race belt after departing

Run –

KEEP MOVING FORWARD

Goal Time – 6:30

Try for decent run on first lap, run downhills, walk up hills (specificity on the TWO hills you will walk on the first lap)

Eat on the first part of the race – Nutrition/sale.

Water with legs spread out not to get shoes wet

Salt stick every hour (if stomach sloshy – take 2 w/coke)

Run to but Walk aid stations;

Alternate H2O & Gatorade/Coke at each aid station

Mix up solid food – mini clif bars, 1/3 banana, cliff bar blocks taking a solid at every 3rd aid station

Run to finish

Special needs: have volunteer hold bag - do some stretches.