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Ironman Coeur d’Alene Race Plan

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

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聽 = FINISH! Anticipated pacing as follows:

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

路聽聽聽聽聽聽 T1: 4 mins

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

路聽聽聽聽聽聽 T2: 4 mins

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

路聽聽聽聽聽聽 Estimate time: 12:50

路聽聽聽聽聽聽 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:

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

路聽聽聽聽聽聽 9am: PT and foam roller, stretching

路聽聽聽聽聽聽 Before Noon: Treatment at ART booth

路聽聽聽聽聽聽 Noon: Lunch – sandwich and fruit

路聽 聽聽聽聽聽Afternoon: Athlete Check-in

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

路聽聽聽聽聽聽 10pm: Bed

Saturday

路聽聽聽聽聽聽 5am: Cliff bar

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

路聽聽聽聽聽聽 Recovery drink

路聽聽聽聽聽聽 9am: PT and foam roller, stretching

路聽聽聽聽聽聽 Before Noon: Treatment at ART booth, KT Tape application

路聽聽聽聽聽聽 Noon: Lunch – sandwich and fruit

路聽聽聽聽聽聽 Afternoon: Bike and gear check-in

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

路聽聽聽聽聽聽 9pm: Bed

Sunday: RACE DAY!

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

路聽聽聽聽聽聽 7am: Race!

路聽聽聽聽聽聽 Before Midnight: Finish!

Gear T1 Bag (Transition Area)

路聽聽聽聽聽聽 KT Tape

路聽聽聽聽聽聽 2 GU

路聽聽聽聽聽聽 GU Flask

路聽聽聽聽聽聽 Water bottle

Gear T2 Bag (Transition Area)

路聽聽聽聽聽聽 KT Tape

路聽聽聽聽聽聽 2 GU聽 w/ Caffeine

路聽聽聽聽聽聽 Water bottle

Gear Bike Special Needs

路聽聽聽聽聽聽 Hammer Gel Flask

路聽聽聽聽聽聽 10 Endurolytes

Gear Run Special needs

路聽聽聽聽聽聽 Hammer Gel Flask

路聽聽聽聽聽聽 10 Endurolytes

Morning Nutrition Before the Race

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

路聽聽聽聽聽聽 Just Before Swim: 1 GU + Bottle Nuun聽 (100 cal)

Pre-Race Warm Up and Swim

路聽聽聽聽聽聽 Light yoga/stretching

路聽聽聽聽聽聽 200 yards easy warm up

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

T1 approach

路聽聽聽聽聽聽 Grab T bag

路聽聽聽聽聽聽 Put on socks, shoes, glasses, helmet

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

路聽聽聽聽聽聽 T1 time <4 minutes

Bike strategy

路聽聽聽聽聽聽 Goal is to finish 馃檪 in 7 hours and keep under control

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

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

路聽聽聽聽聽 聽2 gel + 1/2 chomps pack per hour + 2 endurolytes tab

T2 approach

路聽聽聽聽聽聽 Grab T bag

路聽聽聽聽聽聽 Rack bike and take off helmet

路聽聽聽聽聽聽 Put on visor and shoes聽 and bodyglide

路聽聽聽聽聽聽 Grab Hammer Gel flask + water bottle

路聽聽聽聽聽聽 T2 time <4 minutes

Run strategy

路聽聽聽聽聽聽 Goal is to finish 馃檪 in under 4.5 hours and have an awesome time

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

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

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

路聽聽聽聽聽聽 Run: 250 cal/hr (Hammer Gel, cola聽 & sports drink)

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

路聽聽聽聽聽聽 After 5 miles: switch to all cola + sports drink

6 comments

  1. Julie says:

    Hope your Ironman day was enriching and highly satisfying, Ravi. It was nice reading through your plan. I committed to blogging another segment of my workouts today, and reading yours is giving me that extra push. Your reminder that things don’t often go just as planned is very helpful, as I am treading into some new territory with my training, knowing that by the time everything is over, I likely will have mutiliated my initial plan with penned adjustments. Cheers.

      • Julie says:

        Oops. Looks (from your most recent post) and sounds like an amazing experience with fabulous energy. Would love to read how your actual ends up matching with your plans when you get back. My actual is pretty on target. However, underestimated the time it would take to complete and am changing the order of things like mad…. Enjoy the heck out of your adventure! It takes a lot to tread where you dare.

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