Set Higher Standards by Ravi

If you are not a tri-geek like me…you might not want to bother reading any more of this post

Here is my detailed race plan for Ironman CDA. It helps to write things down, even if in these types of races NOTHING seems to go as planned! The act of writing at least gives the illusion of control and some peace of mind. It also gives me a chance to make sure my fueling and pacing strategies are right.

Leaving tomorrow for Idaho.

*****

IMCDA Race Plan. Ravi Raman. 6/26/2011

Overall goal  = FINISH! Anticipated pacing as follows:

·       Swim: 1:10 relaxed and easy, focus on drafting and conserving energy

·       T1: 4 mins

·       Bike: 7hrs with focus on nutrition and keeping knee under control

·       T2: 4 mins

·       Run: 4:30 with focus on a stronger second half of the marathon

·       Estimate time: 12:50

·       The time goals provided are simply for pacing purposes. Until I hit half-way in the marathon I will not be pushing even if I feel great. My singular goal is to finish this race and enjoy the experience.

Friday:

·       5am: Wake up, Yoga in my trailer (yes, I’m staying in a trailer down by the lake!).

·       9am: PT and foam roller, stretching

·       Before Noon: Treatment at ART booth

·       Noon: Lunch – sandwich and fruit

·       Afternoon: Athlete Check-in

·       7pm: Dinner at Macaroni grill (pasta and plain salad)

·       10pm: Bed

Saturday

·       5am: Cliff bar

·       7am: Mini race rehearsal of swim 15min followed by 20min bike and 15min run. A accelerations during each.

·       Recovery drink

·       9am: PT and foam roller, stretching

·       Before Noon: Treatment at ART booth, KT Tape application

·       Noon: Lunch – sandwich and fruit

·       Afternoon: Bike and gear check-in

·       6pm: Dinner at Macaroni grill (pasta – low fiber)

·       9pm: Bed

Sunday: RACE DAY!

·       4am: 1 Cliff Bar + 1 Banana + Coffee (350 cal)  + 24 oz water w/ Nuun

·       7am: Race!

·       Before Midnight: Finish!

Gear T1 Bag (Transition Area)

·       KT Tape

·       2 GU

·       GU Flask

·       Water bottle

Gear T2 Bag (Transition Area)

·       KT Tape

·       2 GU  w/ Caffeine

·       Water bottle

Gear Bike Special Needs

·       Hammer Gel Flask

·       10 Endurolytes

Gear Run Special needs

·       Hammer Gel Flask

·       10 Endurolytes

Morning Nutrition Before the Race

·       Early Pre-Race: 1 Cliff Bar + 1 Banana + Coffee (350 cal)  + 24 oz water w/ Nuun

·       Just Before Swim: 1 GU + Bottle Nuun  (100 cal)

Pre-Race Warm Up and Swim

·       Light yoga/stretching

·       200 yards easy warm up

·       Swim goal is to finish in 1:10 and feel well rested for the bike/run

T1 approach

·       Grab T bag

·       Put on socks, shoes, glasses, helmet

·       Put gel flask in pocket (only drink and eat after 15 minutes of riding)

·       T1 time <4 minutes

Bike strategy

·       Goal is to finish in 7 hours and keep under control

·       Watts Avg 122-30 (FTP 175 @70-5%)

·       Nutrition of 300 cal/hr (Hammer Gel + Gu Chomps) + Nuun

·       2 gel + 1/2 chomps pack per hour + 2 endurolytes tab

T2 approach

·       Grab T bag

·       Rack bike and take off helmet

·       Put on visor and shoes  and bodyglide

·       Grab Hammer Gel flask + water bottle

·       T2 time <4 minutes

Run strategy

·       Goal is to finish in under 4.5 hours and have an awesome time

·       Strategy to walk every aid station no matter what (until halfway point)

·       Run at 10 min/miles through halfway including walking aid stations (~ 30 seconds/mile)

·       Run at 9 min/miles for last half if feeling great

·       Run: 250 cal/hr (Hammer Gel, cola  & sports drink)

·       First 5 miles: 2 gel + 1 cola/sports drink per hour

·       After 5 miles: switch to all cola + sports drink