I have completed my race plan for the race, and thought I would share it with everyone. Feel free to leave me comments if you like or don't like it. :-)
Lake Stevens Ironman 70.3 2010
Goals:
• It’s simple: finish!
• Pace, moderate efforts at beginning of each leg
• Have fun and don’t worry about time
• Race your own race, don’t worry about other athletes (especially when they pass you)
Key For Success:
• Good pacing in each leg and no bonking
• Stay healthy, no upset stomach or cramps
• Don’t forget to refuel and hydrate
Race Week:
• In bed by 9:30 every night
• 15 minutes of stretching/foam rolling morning and night
• Visualize a strong finish before sleep each night
• Eat clean, no soda, carbs at each meal
• Review race plan nightly
Day Prior:
• Packet Pickup
• Rack the bike
• Limit walking/activity
• Early to bed
Race Morning:
• 4:30AM: Wake up
• 4:45AM: Water and peanut butter & toast
• 5:00AM: Head to start
• 5:30AM: Head to transition
• 5:45AM: Get body marked
• 6:00AM: Prepare transition
• 6:00AM: Warm up & stretch
• 6:30AM: Watch pro start
• 7:00AM: Apply body glide, HR belt, put on wetsuit
• 7:15AM: Wave Start!
Swim – 1.2 miles
Goal:
• 38 minutes (1:47 minutes / 100 yards)
Key for Success:
• Relax, avoid anxious thoughts
• Find a good consistent rhythm
• Sight frequently and avoid zigzags
• Breathe often to avoid hyper-ventilating
• Think drills, drills, drills!!!
Axioms:
• Efficiency not effort
• Rhythm is king
• Sight, sight, sight
T1:
Goal:
• 4 minutes
Tasks:
• Unzip wetsuit after water exit
• Remove wetsuit at transition
• Socks on
• Bike shoes on
• Sunscreen
• Take 2 marathon bars, 2 gels
• Helmet & sunglasses
• Race Belt
• Quick hydration (+1 gel)
Bike – 56 miles
Goal
• 3:20 hours (16.8 mph average)
Keys for Success:
• Keep same effort on the hills
• Pace, pace, pace – aim for negative split
• Hydrate with Hammer Heed
• Gels every 1.5 hours (2 total)
Goals:
• It’s simple: finish!
• Pace, moderate efforts at beginning of each leg
• Have fun and don’t worry about time
• Race your own race, don’t worry about other athletes (especially when they pass you)
Key For Success:
• Good pacing in each leg and no bonking
• Stay healthy, no upset stomach or cramps
• Don’t forget to refuel and hydrate
Race Week:
• In bed by 9:30 every night
• 15 minutes of stretching/foam rolling morning and night
• Visualize a strong finish before sleep each night
• Eat clean, no soda, carbs at each meal
• Review race plan nightly
Day Prior:
• Packet Pickup
• Rack the bike
• Limit walking/activity
• Early to bed
Race Morning:
• 4:30AM: Wake up
• 4:45AM: Water and peanut butter & toast
• 5:00AM: Head to start
• 5:30AM: Head to transition
• 5:45AM: Get body marked
• 6:00AM: Prepare transition
• 6:00AM: Warm up & stretch
• 6:30AM: Watch pro start
• 7:00AM: Apply body glide, HR belt, put on wetsuit
• 7:15AM: Wave Start!
Swim – 1.2 miles
Goal:
• 38 minutes (1:47 minutes / 100 yards)
Key for Success:
• Relax, avoid anxious thoughts
• Find a good consistent rhythm
• Sight frequently and avoid zigzags
• Breathe often to avoid hyper-ventilating
• Think drills, drills, drills!!!
Axioms:
• Efficiency not effort
• Rhythm is king
• Sight, sight, sight
T1:
Goal:
• 4 minutes
Tasks:
• Unzip wetsuit after water exit
• Remove wetsuit at transition
• Socks on
• Bike shoes on
• Sunscreen
• Take 2 marathon bars, 2 gels
• Helmet & sunglasses
• Race Belt
• Quick hydration (+1 gel)
Bike – 56 miles
Goal
• 3:20 hours (16.8 mph average)
Keys for Success:
• Keep same effort on the hills
• Pace, pace, pace – aim for negative split
• Hydrate with Hammer Heed
• Gels every 1.5 hours (2 total)
- Gel 1:15 minutes and 2:45 minutes
• Bars every 1.5 hours (2 total)
- Bar 30 minutes and 2 hours in
• Remember Gel/Bar every 45 minutes, alternating
• Be safe, avoid accidents
• HR<160
Axioms:
• Light legs and high cadence
• Aero is the way to go
T2:
Goal:
• 3 minutes
Tasks:
• Rack bike
• Bike shoes off and run shoes on
• Helmet off, hat on
• Quick hydration (+1 gel)
Run – 13.1Miles
Goal
• 1 hour 45 minutes (8 minute / mile average)
Keys for Success:
• Follow Plan:
Mile 1 9:00
Mile 2 9:00
Mile 3 8:30
Mile 4 8:30
Mile 5 8:30
Mile 6 8:00
Mile 7 8:00
Mile 8 8:00
Mile 9 8:00
Mile 10 7:30
Mile 11 7:30
Mile 12 7:00
Mile 13 7:00
• Hydrate at every other aid station (every 2 miles)
• Gel every 45 minutes (2 total)
• Focus on form: stand proud, slight lean forward, mid-foot strike
• Don’t over-do it on hills (Remember high cadence/shorter strides)
• HR<169
Axioms:
• Stay in Proud form
• Light feet!
• Tight core
Planned Time: 5 hours 50 minutes
Post Race:
• Stretch
• Go for a swim?
• Nutrition (eat, eat, eat)
• Enjoy festivities
I'm so very excited to hit that finish line.
