Race Plan For Ironman 70.3 Lake Stevens

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)

• 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.

Weeks 2 and 3 done!

Well, 2 more weeks closer to Lake Stevens Half Ironman.  I can tell you that I get even more nervous as the weeks pass.  I am constantly thinking of what it's going to be like to hit that finish line....  I can't even imagine what it will be like now, but I can assure you, on race day, I will be soaking in every second of it.  My most favorite part of any race is hitting the finish chute and seeing all the spectators there, shouting you on for that last stride to the line.  Seeing family and friends there is always the best feeling, not only knowing they are there, but that they are supporting me through this endeavor I have decided to pursue.

My totals for the past 2 weeks are as follows:

Week 2:
Swim - 4250
Bike - 20
Run - 25.6

Yes, the bike miles and run miles are weak, but I had a long weekend in with an 8 mile Saturday run, and a 13.1 Sunday run (Race 4 the Roses Half Marathon)

Week 3:
Swim - 1200
Bike - 37.5 (50 miles planned for Sunday)
Run - 5.25 (10 miles planned for Saturday)

Week 2 was one of my better weeks, except for my mileage drop on the bike.  This was due to the Half-Marathon I paced on Sunday.  I paced the 9 min/mile group and we did awesome.  Finishing in just under 2 hours and getting my runners across that line alive.  For most it was their first half-marathon, but for one older man that ran with me, this was about his 12th.  He told me at the start that it was a life-long goal of his to finish a half-marathon in under 2 hours.  I told him, "if you run with me, I'll get you back to this line in less than 2 hours."  He smiled, and said "you're on".  The horn blew and we were off.  At around the halfway point, we were at 58:30, meaning based on that time, our finish time would be 1:57:00, which was perfect.  We continued on, and with it being a flat course, the pace was consistent around 9-9:05.  At mile 11 I turned to the man and said "How you feeling?"  He looked back and said "Um, if I pass out, just leave me. :-)"  I told him I would carry him to the finish line if needed.  We hit mile 13, with only .1 miles to go and 2 minutes to do it under 2 hours.  I told him we gotta book it, so we both took off, and several came with us.  We crossed the line at 1:59, under 2 hours.  He looked at me with a smile, and I gave him a high five.  It felt incredible knowing that I helped this man complete a life long goal of his in running.  It was a great feeling at that finish line.  I stayed around watching for my get fit live fit runners to cross the line, and giving them high fives as well.  It was a beautiful day and a lot of people completed something they have never done before, whether it be their first half-marathon, or their first half-marathon under 2 hours.

With all that running that weekend, I was unable to get a long ride in.  Needless to say, I'm not too worried, as my legs suffered enough with all the running, and were plenty sore that weekend.

Week 4 is starting with a bang this week, with a 10 mile run tomorrow, and a 50 mile ride on Sunday.  It should be a blast.

Week 1 of 20 is in the books

Well Folks,

Week 1 is in the books for my training towards Lake Stevens Half IronMan.  My totals for this week were:

Swim - 2000
Bike - 80
Run - 13.5

I actually had a slow start this week.  And for reference, my week will be Sat - Fri with my totals. 

Overall it was a good week.  Nothing really to say at this point except I'll be ramping up my swimming and running for sure, and the bike will slowly start to gain momentum as well.  No injuries and I'm feeling good. 

I will need to work on endurance for the swim, speed on the bike and will continue doing my normal 1/2 marathon training on the run.  These first few weeks will be focused on endurance and form.  Then once I have built myself up enough, I can start to work on my speed.

Two other quick things to note: I got my RoadID in the mail yesterday.  For anyone who doesn't know what that is, it is basically a bracelet that I wear while out riding or running that has my name/city of residence/emergency contact information.  So if/when I crash on the bike or if something happens while out running even, Someone can get my contact info right from my wrist which is pretty cool.  I know that Steph and I will both feel better knowing that someone can get that info very quickly and easily.  I have posted a generic picture of it to the right.



Next, I also won a Profile Design Aero Water bottle for my Time Trial bike.  The bottle will fit into my bars and will have a straw coming out of it so I can stay in the aero position and not have to bend down for my bottles when I need a drink.  This was thanks to Chris McCormack who had posted a contest on Facebook and he chose my answer as one of 6 winners. I have also posted a picture of it to the left.






I am very much looking forward to this season, and hope to stay injury free and have some great races!

The Road to Ironman Lake Stevens 70.3

Lake Stevens Half-IronMan is officially 20 weeks from today, and yesterday was the official first day of training.  To be honest, I am very excited to get the season underway.  But, I am also very nervous for this race.  It is going to test my mental and physical toughness to a point I've never gone before.  And this will only be preparation for my full IronMan in 2011.

I will now use this blog to post weekly updates on my training and any thing else I feel is "important" to share with you all.  I may also have sporadic updates during the week, but will try to update every Friday.

Yesterday being the first day of training, that started with a 10 mile hilly trail run.  The run felt good, and I felt good after the run.  Afterwards, I came home and got ready for a bike ride with Nick.  I brought the TT bike out and we met up halfway between our houses.  We then proceeded to begin our 40 mile ride.  Needless to say, about half-way through the ride, we were both feeling pretty fatigued.  We managed to finish the ride, but it was definitely painful.

I took the TT bike in for a tune-up after the ride as well.  It will be nice and clean and adjusted for the racing season.  Looking forward to getting back on the bike when it comes back.  There is still a long week ahead and will be updating again on Friday once the week is complete.

Countdown to Training

So it's been a while since my last post, but there is not much to report.  I've been swimming, biking, and running.  Not following any kind of plan yet, just taking it slow and building a good base so when training starts, I can reduce the chance of injury and recover quicker.

I will start my training plan for my Half-Ironman in 2 weeks.  I also have tune-up races planned in between then to practice my transitions and nutrition.  I've got some homework to do though.  I need to figure out my sweat rate and my calorie burn, so I can plan out my fluid and food consumption on the bike and run so I know how much I need to take in to be replenished, but not take too much.

I'm very excited for this year, and hope that my triathlon career starts with a bang!  And once my training starts, I'll be posting more, because there will be more to post about.

My journey to Ironman is now one step closer

So this Christmas was a special one for me.  Not only did I get my netbook from my mom, which I use constantly and am using to post this, but I got a Quintana Roo Tequilo TT bike from my in-laws.  It is the same bike that my father in-law used to complete his ironman.  It is an amazing bike, and I couldn't be happier with it.  I am so excited to begin training and racing using a TT bike.  Below is a picture of the bike, it is a stock photo, but the bike is in perfect condition.

Now I can begin training on this bike and get ready for my triathlon season and my Half Ironman in August.  They also gave me Dicks gift cards, so I used half of them for a bike trunk rack, so I can safely and easily carry my new "machine".  I will use the other half of the gift cards to get some more and updated livestrong gear.  I'm hoping they come out with some new shirts once the Tour De France get's closer next year.

Also, my month of fitness begins next month as well.  I am actually really excited to see what kind of results come from this.  I'm hoping to drop a good amount of body fat and build a great cardio base for the season.

I'll check in next week to let everyone know how it's going.  I hope you made your commitment and look forward to hearing about everyone else's experience.

My Month of Fitness Committment

Recently, a friend of mine wrote about this month of fitness challenge.  He was talking to a frequent Ironman participant who does this once a year, and for a whole month, he gives up some of his vices and trains like a crazy person (my definition).  Basically, you give up everything you enjoy for your health and fitness. 

We have decided to do our month of fitness in January, first month of the year, and right after the holidays where we all cheat a bit.  So my committment is as follows:

• I am going to give up soda pop and "junk food".  What I mean by junk food is chips, snacks, candy, etc.
• I am setting my fitness goal as 16 hours per week in the gym, including weights.  To be more specific, I'd like to get 2500 yards of swimming a week, 70 miles of cycling a week, and 20 miles of running a week.  I realize this may require 2 a days, which shouldn't be too bad with my bike trainer and a treadmill in the garage.

So, I challenge you to a month of fitness.  Pick a month and give up what you like, and enjoy a nice sufferfest of fitness.  Try to create a goal that would be difficult to reach to challenge yourself to the limit.