Thursday, June 28, 2012

Ironman CdA Race nutrition and execution strategy


Saturday:
Simulaterace day morning schedule
  • Wake up 6am
    • wake up, take a bath
    • stretches, breakfast ( (Tea, Honey, Bread toast and one banana) 200 cals), relieve self, visualize the finish line): 6:30am
    • Make vegetable juice 7:00am
    • Out of the house: 7:30am
    • Sip/drink fruit and vegetable juice (in car) (300 cals)
  • Pre swim 15-min run
  • Short Tri workout: 20-swim, 20-bike and 15 run (8:30am)
  • Check-in Bike: 10 AM
  • Lunch: Chicken Salad: noon
  • Afternoon sleep: one hour
  • late afternoon snack: hummus, guacamole and lavash bread 3pm, cup of tea
  • Dinner: 6:00pm
  • Transition bags setup 7pm
    • vaseline, chammy butter sachets,
    • salt pills in Nathan bottle holder (8) some in bento (6),
    • cliff blocks in bento and special needs,
    • fill zip log, caffeine blocks in special needs bag only)
  • Race visualization time 8:00 PM
  • In the bed 8:30 PM
  • Sleep 9:00 PM
Sunday
  1. wake up, take a bath, wear swim underclothes, shammy, over shirt, pants: 3:30am
  2. stretches, breakfast ( (Tea, Honey, Bread toast and one banana) 200 cals), relieve self, visualize the finish line): 4am
  3. Make vegetable juice 4:30am
  4. Out of the house: 5:00am
  5. Sip/drink fruit and vegetable juice (in car) (300 cals)
Pre race morning at thelake: 5:15
  1. Find restroom and relieve myself
  2. Setup transition bags, mount Bento, helmet and eye glasses on bike handle
  3. Check bike tire pressure (~122-125)
  4. Mount garmin on bike, the under seat pouch with spare tubes and CO2 (three of each)
  5. Add run bottle to my run bag, check that brakes aren’t rubbing, check that bike is in correct gear, make sure the shoes are open
  6. Warm up run (15-mins) 6:00 AM
  7. Eat three cliff blocks and 8-ounces coconut water (150 cals) 6:30 am
  8. Put on swim suit: 6:30 AM, vaseline on hands, legs, shammy butter
Swim:
Calories consumed so farbefore swim starts: 650 cals
  1. Start in the 70% of the pack when I see things are getting cleared in front
  2. enter the water from the innermost point
  3. start slowly, stretching a lot, acclimatize to the cold water, breath every third stroke.. perhaps 4 stroke breathing– if I have to use 2 stroke breathing then I’m above threshold
  4. technique: focus on rhythm, pulling myself forward & breathing into the pocket
  5. Count 30 strokes after each buoy to settle into rhythm each time
  6. After first bouy, stop for 10-seconds, look around, gather myself and start the race.
  7. Plan to finish first half in 50-mns and total swim in 1 hour and 35 mins, finish strong with negative split
T1 transition (15-mins)

Swim transition:
  1. Relax, let wetsuit strippers to their work, walk, remove under shirt and get T1 transition bag, enter enclosed area
  2. Take spare water bottle and pour it on self, use a wet sponge to remove the residual Vaseline
  3. ask volunteer to put my wetsuit into my the bag
  4. Dry self, apply chammy butter, put on cycling clothes, heart rate monitor, shoes, head band,
  5. Put bag of plantain chips on jersey pocket (200 calories)
  6. Ask volunteers to put on sun screen 
  7. Make sure there's nothing in the transition bag, that wasn't used
Bike:
Onthe bike, I'll consume 2400 calories including plantain chips, coconut waterand cliff shots. Finish in 8-hours.
COASTANY TIME YOU ARE ABOVE 25 MPH.  PEDAL EASIER & FOCUS ON BEING AERO ANYTIME YOU ARE ABOVE 20 MPH.
  1. Be on bike riding by 9:00am latest
  2. Four cliff block packets on bike (800 calories)
  3. Coconut Water two 16' bottles on bike (200 calories)
  4. First 15-miles stay in Zone 2-3 (115-129), munch on chips
  5. Stay in zone three (122-129) from miles 15 onwards
MILES 1-17 “Warmup”
  • BE CONSERVATIVE OUT & BACK AT THE START OF THE BIKE: constantly passing can burn a lot of matches; when coming up on someone who is going somewhat similar speed to me, “take a break” a legal distance behind them before passing; burned tons of energy passing nonstop here last year
  • Start at HR 115-124 (zone 2) or so and let it gradually go up if I feel good
  • MENTALLY: chill out on this part; better to go a little too easy
HILLS / HIGHWAY:
  • Hill @ Mile 19-21: this is the hardest hill- shouldn’t feel any struggle here on loop 1; WATCH SPEED VERSUS HR: don’t push too hard when speed is high; relax, coast & recover on downhill
  • Gradual uphill @ mile 24-27:  again, watch HR versus speed here- easy to push too hard on gradual uphill; 
  • 2 miles net downhill (flattish?): coast & soft pedal & high speeds
  • kicks up again to peak elevation @ miles 30-32, recover on descent afterward, little climb to turnaround
  1. Take a water bottle at every stop, take three gulps in, throw bottle out.
  2. Eat every 25-mins on timer (three blocks, gulp of coconut water)
  3. One salt pill every hour
  4. Sit up on the wheel once every hour to stretch hip flexors and back. STEEPER HILLS ARE IDEAL FOR THIS-- START DOING IT EARLY ON IN THE RACE INSTEAD OF WAITING UNTIL YOU ARE ALREADY TIGHT.
  5. Six salt pills on bike rack and 24 cliff blocks .. all will be consumed on the bike
  6. Finish first half by 1pm latest
BACK TO TOWN:
  • almost all downhill EXCEPT: short uphill right after turnaround, net uphill in the middle of the 2nd long hill, then a long 3 mile climb up the back side of the mile 19 hill; should be TONS of coasting in here
Bike refill point:
  1. Refill cliff blocks four packets (800 cals)
  2. Replace new coconut water filled bottles (200 cals)
  3. new bag of banana chips (200 cals), eat them all before you start, use the time to put together the plan for the next 56 miles
  4. Maintain zone 3 momentum
  5. Plan on being back in the transition tent by 4:45pm, plan a negative split
T2 Transition (6 mins)
  1. take garmin off bike mount & onto wrist mount before dismount
  2. give bike to volunteer, find T2 bag, take off bike shoes, run bare feet to get foot to stretch
  3. Get inside tent, use a wet sponge to get rid of sweat and sodium on the body
  4. Dry self, put on fresh clothes, cap, socks, shoes and chammy butter, sunscreen, body glide
  5. Put 12 cliff blocks (400 calories), chips (200 cals) in run jersey, eight salt pills in Nathan run bottle holder
  6. Drink a bottle of 8 ounces of water and a sodium pill before run start
  7. Check if nothing is left unused in T2 bag
Run
Finish in fivehours
  1. Walk every aid station even from the beginning – vowing to restart running at the end of the last table each time.  
  2. Maintain good cadence, even during the walk phases.
  3. Stay in Zone 2 for first 6-miles, then slowly start going into zone 3
  4. Munch on chips slowly, providing vital sodium and potassium
  5. Consume one bottle of coconut water by mile six and half a bottle of water by mile six.
  6. Start taking in salt pills only if cramping sets in or a feeling of bonking starts to set in (I would have already taken six salt pills on the bike).. relying on chips to give me the needed salt..
  7. Change coconut water bottle with fresh bottle of coconut water at special needs station, keep bag of chips handy but slow the intake.. take fruits, chicken soup in second half of run
  8. focus on a negative split from mile 9 onwards
  9. Drink three bottles of regular water and two bottles of coconut water through the five hours of the run.
  10. I hope my run-walk plan will give me steadier/more consistent pacing through the marathon and allow me to let loose and run the last 5, maybe, 10k.  Looking over previous times, not having a regimented run-walk plan has resulted in huge variation in mile splits that cost a lot of time in the end.
Nutrition SHOULD BE MORE THAN300 / HOUR I THINK ON THE RUN.   ALSO, I'D SET A TARGET RE: HOW OFTENYOU'LL FINISH & REFILL YOUR HANDHELD.  EVERY 4TH OR 5TH AID STATION? IT'S SUPER EASY TO NEGLECT EATING / DRINKING ON THE RUN- DON'T! UNLIKE AN OPEN MARATHON YOU'RE ONLYSTARTING WITH A "HALF TANK" OF FUEL, SO YOU NEED TO EAT / DRINKMORE. 

  1. DONT BONK!  -- IF YOU DO BONK, I RECOMMEND HITTING THE COKE HARD AT AN AID STATION, JOG TO THE NEXT ONE & REPEAT... UNTIL YOU'RE RUNING WELL AGAIN.  IF YOUR STOMACH FEELS GOOD ON THE RUN I RECOMMEND BEING MORE AGGRESSIVE THAN YOU PLANNED WITH YOUR NUTRITION (MAYBE AIM FOR HALF A GEL EVERY 15 MIN)
  2.  
FINISH:
  • get to massage tent
  • Get buddy’s to gently stretch me out
  • compression socks 

No comments:

Post a Comment