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IMAZ RR#1 Plan
Race Rehearsal Plan
IMAZ 2010 – 1st RR – 10/7/2010 - 10/9/2010
Thursday 10/7/2010
Long run – Planning 90 minutes due to still recovering from race 10/2/2010 – EP + 30” 1st 6 miles then MP
Friday 10/8/2010
1:15 OWS in Saguaro Lake - No wetsuit as will likely be ~ 90+ degrees outside
Saturday 10/9/2010
Morning Fuel:
- ½ Naked protein smoothie at 3:00 AM
- Bagel with cream cheese, other ½ of Naked protein smoothie and coffee at 6:00 AM
Bike Setup:
- Profile Aero Drink bottle
- Bottle on down tube
- 2 bottles in Sonic X-wing
- Bento Box – Thermolyte salt tabs
- X-Lab tool bag – 2 CO2, adapter, tube, tire levers, Vittoria Pit Stop
- In Jersey: Phone, ID, Money
- Wear Garmin on wrist ready for run – will turn on at mile 100
Clothing:
- Bike Jersey
- Tri Shorts
- RoadID
- Aero helmet
- Sunglasses
- Sunscreen
- Tri shoes
- Run shoes
- Run socks
- Hat
- Fuel belt with 20 ounces Powerbar Perform and 20 ounces water
Start Time:
- 7:00 AM
Bike Fuel/Hydration:
- Profile Aero Drink bottle filled with (2) 24 ounce bottles, 6 scoops Infinit each (3 hours per bottle)
- 300 calories, 650mg sodium, 70 grams carbs per hour
- (3) 24 ounce water bottles – will refill all 3 bottles mid-ride
- Planning 24 ounces of water and 8 ounces of Infinit concentrate per hour
- 2 Thermolyte tabs at the bottom of every hour
- Planning ~ 1 gram sodium per hour
Bike Course:
- IMAZ course – 3 loops modified slightly with longer stretch on Beeline Highway to eliminate admin miles in town – will start and stop in Tempe Beach Park
Bike Plan:
- Current FTP – 245 (3.6 w/kg)
- Goal IF – 73%
- Goal TSS – 280
- Race Gears
o 1st – 170
o 2nd – 179
o 3rd – 188
o 4th – 197
Transition:
- Put bike away
- Put on socks and run shoes
- Reapply sunscreen
- Less than 5 minutes
Run Course:
- One modified loop of the IMAZ run course – no more than 60 minutes ~ 6.5 miles
Run Plan:
- Current vDOT – 49
- 6 miles at EP + 30” – 9:10
- Walk 15-20” at each mile to drink – goal 16 ounces Perform and 16 ounces water
Please critique and comment.
0
Comments
Looks great, but don't forget to plan for contingencies... i.e., maybe have some fall back nutrition if you need something else/different (particularly something that might be offered on the course - banana, gels, whatever).
Might want to have sunscreen and chapstick with you - and reapply during your fuel stop (I wish I had for my first RR... I've got my AV race number burned into both arms).
I would add a sweat test as in weigh yourself before and after the RR to see how your hydration plan worked.
Notes:
Terry:
What Rich said.
Also, is there a reason why you are going out at .73 IF vs. the usual .7 for IM pacing? TSS looks good, is that how you are basing the IF? Just curious.
Looking forward to seeing you crush it in-person in a few weeks.
John
@Paul - No race wheels but race helmet yes
@Becky - No fall back nutrition, need to know if this is going to work. First time with concentrated Infinit.
@Kitima - Pretty dialed in on sweat rates in hot races and I'm pretty sure about my hydration
@Rich and John - I've been training with as much as 375 cal/hr without problems. I raced with 300 cal/hr last weekend and nailed it. I have not been able to find a good reason not to stick with higher calories, especially since I'm all Infinit on the bike, if I can tolerate it. As for temps it's definitely going to be hotter this weekend compared to race weekend (I hope). But I'm planning on consuming 6 hours worth of fluid despite the fact that my ride will likely be about 5:40 so I should be OK. If there is a problem I can stop at the Circle K on the Beeline. As for watts, it seems like most people are counseled to go a little harder than planned on the first RR and tailoring the second based on the first. Truthfully I'm not sure I can even maintain 0.70 for the whole distance but we'll see.
Thanks again for the input.
Quick question - can someone point me in the direction of determining my wattage by race gear? I know I've seen this before and I tried race gear search on wiki, but I cannot find anything!
Thanks for the help
Adam:
It is in the Wiki here under Bike Pacing: http://endurancenation.us.dnnmax.co...+(Ironman) Full preso.
But to save you time, I have the "Gear" spreadsheet based on FTP here:
Hope this helps.
John
Sorry, newbie questions - just want to make sure I get it right!
Adam: power "Gears" don't correlate to physical bike gears. It has to do with how many watts you should be holding on different terrain along the bike course. IM AZ is so flat you will be in 2nd Gear for 90% of the bike. 2nd Gear are your goal watts when you get off the bike. If you switch over to "AVG WATTS" in the yellow CPU that is where you will see it. But when on the bike be on real-time watts.
(caveat: it really is norm power you you want at 192 but you can't see that on the yellow CPU. Only in WKO. But since IM AZ is flat AVG WATTS should be pretty close to norm power.)
Download this preso, listen to the audio and follow along with the PDF preso and it should answer a ton of your questions. RandP have done a good job with it and it is a must to listen to: https://www.box.net/shared/2e1hi7n7c5 (https://www.box.net/shared/2e1hi7n7c5)
FYI - It was hard for me to find also. The above preso is at: Wiki Table Of Contents / Race Execution / IM How To / Bike Pacing / Half and Full Ironman Bike Execution
Terry, sorry to hijack your thread.