With less than two weeks to go, I'm into my "taper." I will be out of town this weekend to visit the mother figure, so I thought I'd fill you guys in with what my race plans are and let you nit pick them apart (trust me, there will be plenty of nit picking to do, I'm sure).
So here's the first edition of my race plan.
- The race is 6AM on Sunday July 10th.
- I'm going to drive to RI Saturday morning (~1.5 hour drive)
- I have a hotel room both Saturday and Sunday nights
- Saturday morning, I will check in, go to an athlete info session, check out the ironman village, and scope out the swim locale, the run course, and maybe part of the bike course (I'm really hoping they'll have an elevation map for that at the check in).
- Hydrate ALL day!
- Pack cycling jersey and racing belt with gels & nutrition
- Go to bed early Saturday
- Wake up early Sunday.
- Eat light - yogurt, banana, raisins, maybe a power bar.
- Cover my body with sun tan lotion.
- Have a gel (GU or Clif) and two aleve just before the swim.
- Put goggles on under the cap (the last thing I want is to lose my goggles)
- I'm a swimmer, so I want a strong swim!
- Get out ahead off the bat.
- If I can't get out ahead, find someone going your speed and draft (it's legal on the swim!)
- Settle into a rhythm I can hold after the first 4-5 min.
- I'm great at running after the swim, so capitalize!
- Dry my feet!
- Put on my socks & biking shoes (just my older pair of running shoes)
- Put on my cycling jersey.
- Nutrition will be in my jersey pockets (and possibly taped to the frame).
- Start my watch timer - one beep every 15 minutes
- Apply body glide to crotch (hey, it's needed for this long of a ride!)
- Put on sunglasses and helmet.
- Spray forearms and legs with sun tan lotion
- GET OUT OF TRANSITION!!!
- The plan is to go smooth and steady
- Ease into the first 5 miles
- From there, increase as I feel it (I can dig too deep if I push it early)
- Stay in the aeros as much as possible
- Don't hammer up the hills!
- Take in water and nutrition early, drinking and snacking often (I know I'm horrible at nutrition on the run, so do as much to offset that as possible).
- I need ~2L (all three water bottles my bike holds) every hour. That means three full refills.
- Make sure to pee before transition (don't want to waste time).
- Stretch the legs in the last few miles (prep for the run).
- Simultaneously kick off my shoes and take off my jersey.
- Possibly put on fresh socks (depends on how damp they are after the bike).
- Slip on my running shoes
- Possibly switch into running shorts (depends on amount of chafing)
- More sun tan lotion if I already feel it from the bike.
- Grab my race belt
- Grab my running jersey
- Grab my headband (whatever I end up deciding to use)
- GET OUT OF TRANSITION
- Get belt, jersey, and headband on
- Ease into the first mile or so (get running legs under me)
- Try to stick to a sub-threshold pace for 4-6 miles
- After that, run by complete feel (aka, like a wild indian)
- Eat a gel (or something) every ~3 miles (No exceptions prior to 10 miles)
- Drink at EVERY aid station (I don't usually get a large volume from those aid station cups, so frequency is going to be the key)
- I've proven to myself that I can rock a long run when I'm fatigued, so use that mental aspect to your advantage!
- Eat / Refuel
- Stare for long periods of time at the finisher's medal while analyzing each and every step of the race.
- Most likely spend more money than I should at the Ironman Village booth
- Ice Bath!
You guys are the experts. What do you think?
Is there anything obvious that I missed or something you think might be helpful in there?
Is there anything in there that you think I might be good to do without?
As always, I'm all ears!!
Stay fit. Stay healthy. Stay safe.