The PLAN

As I mentioned in a previous blog, last weekend I sat down and wrote out a plan for the Ironman event. There is so much to remember, I had to just " write it down". Here is is...

Ironman Execution Plan for Success August 31, 2008

It’s not the size of the dog in the fight but the size of the fight in the dog

Schedule of events

Saturday August 23

• 7:00 AM Bike 30 miles with the “Tri Group that Could” and then run 5-6 miles brick. Taper and rest the balance of the day.

Sunday August 24

• 9:00 AM Last swim in pool 40 laps
• 2:00 PM Shape and Tone Class at YMCA – rest the balance of the day – in bed by 10:00 PM

Monday August 25

• 8:15 Yoga Core class at Betsy Hot Yoga

• 6:00 PM - Last biker ride w/ Richard Berry ( no more than 10 miles, maybe around the park) – in bed by 10:00 PM

Tuesday August 26

• 10:00 AM Take bike to Bicycle Sport for tune-up – pickup later on today or tomorrow

• Last run around bottom of the park no more than 5K – rest/drink and in bed by 10:00 PM

Wednesday August 27

• 8:15 Yoga Core class at Betsy Hot Yoga

• Check bike over and cleanup, lube chain and crank
• 7:00 PM - If you feel good, attend Yoga at the YMCA tonight.

Thursday August 28

• Eat a good breakfast – drink water/PowerAde throughout the day
• 11:30 Lunch at Champions Café with Coach Kragthorpe – preview of UL/UK football game
• 1:00 PM Athlete Check in – Galt House Ballroom C – pickup extra banquet ticket at race office for Friday night and Monday lunch.
• 2:00 – 3:00 Ironman Expo
• Prepare 5 bags for Saturday – put items on top of each bag as you check them off – only place stuff inside once you are 100% everything is right. Mark with magic marker.
• Dry Clothes – this bag goes with me on race day – place the clothes you wear to the swim start as well as post race wear – include Croc’s, long and short sleeve shirt, short or cut offs.
• T1 Swim to bike – this bag contains everything you’ll need for the bike and goes down with you on check –in tomorrow, includes your helmet, bike shoes, socks, towel to wipe your face, nutritional items (peanut butter and jelly sandwich, pretzel peanut butter), sunglasses, cycling gloves, air pump. Place them in the bag in reverse order so that the first item on top is the first thing you’ll need
• T2 Bike to run bag – socks, running shoes, fuel belt, cap and visor, sunglasses, nutritional items, salt, electrolytes, run shorts, new run top. Remember to pack this bag with the items on the top that you need first. Add knee and ankle brace.
• Bike Special needs: bag goes with me on race morning. Includes a tube/tire/co2 , second bottle for nutrition, extra food, salt, special snack/food – this is a backup bag in the event I need help. Only a 50/50 chance of getting stuff back from this bag.
• Run Special Needs – this bag goes with me on race morning. Should include items need for the second loop of the run including extra nutrition/salt, fresh socks, Advil, technical long sleeve shirt, special snack for that extra edge and a motivational picture/letter (General McAffiulfe) Add ace bandage for knee and ankle.

Friday August 29

• Eat a good breakfast – drink water/PowerAde throughout the day
• Check out Gatorade practice swim, check lighting at 7:00 AM and water conditions and sun location and check current in the water.
• 10:00 AM – 11:00 AM Athlete Race Briefing – Galt House Archibald Cochran room
• Check out bike course for any changes from the previous weeks (new construction or paving, rock, sand on the roadway, etc)

• If time, schedule a light massage
• 6:00 PM – 8:00 PM Welcome Dinner KICC Exhibit Hall 2C
• Before going to bed rehearse the race in your head, going thru good and bad scenarios and reasons/arguments for each side.

Saturday August 30

• Sleep in late. Get as much rest as possible
• Eat breakfast at Dairy Queen
• If you feel good, go to Yoga class at 9:00 AM – do a lot of stretching
• 11:30 – 12:30 Eat a big lunch – carbo load
• 2:00 Mandatory Bike & Gear Bag check –in Great Lawn – walk the bike and swim to bike and bike to run bags down to the transition area – preview area including exit area from the swim into T1. Know where your bike and gear are and know how to get there from the water exit. Review exit out of T1 into the street.
• Drink plenty of water – rest and put your feet up and relax
• 5:00 - Dinner – light something to eat yet to be determined
• Home by 7:00 PM – prepare liquid nutrition for race day –
• one bottle of PowerAde and freeze for the bike,
• one bottle of Hammer Perpetuem electrolyte replacement and freeze for the bike,
• freeze two bottles of water for the bike,
• load gu holder for the bike,
• pack Endurolytes caps for the bike and run – 3 caps/hr for bike total of 21 caps – 3 caps/hr for the run for a total of 15 caps. Put in two separate baggies.
• Freeze two bottles of Ensure and take 3 liquid bottles in a cooler with you.
• Freeze 1 bottle of Hammer Recoverite for after the race. Put in cooler and make sure Paula knows it is there and have it at the finish line.
• Prepare and freeze one peanut butter/jelly sandwich for the 2^nd half of the bike and put in Bike Special needs bag.
• Prepare turkey sandwich for the 1^st hour on the bike. Pack 2 packages of shot blocks, one for the bike and one for the run.
• Layout breakfast items for the next morning.
• Pack as much into the car as possible less the freezer items.
• 9:00 PM - Bedtime – set watch alarm for 2:00 AM and 4:00 AM

Sunday August 31

• 2:00 AM – Wake up take in liquid nutrition 400 to 600 cal – 1 to 2 bottles of Ensure
• 4:00 AM – wake up , get race gear on including timing chip, pack dry clothes bag – make sure to take old pair of flip flops to get from the bike to the swim start (3/4 mile walk – don’t go bare footed )
• Breakfast – oatmeal, eggs, toast, coffee (no milk or OJ) – get stuff out of freezer and put in cooler. Put PB/J frozen sandwich in Bike Special Needs bag.
• Write “Patience” on one arm, “Discipline” on the other arm and “Don’t get stupid”
• 5:00 AM transitional area opens – arrive by 5:00 – leave house by 4:30 AM
• Get body markings – head into transition area to check bike setup
• Check tires for air pressure, put bottles on your bike, add other nutrition/salt/etc as needed.
• Drop off bike and run special needs bags
• Apply sunscreen,vasoline -
• Eat a gel and drink a bottle of water
• Stretch out and do a little Yoga to relax
• Head down to the swim start – make sure to cross the start mat

Notes about race execution

• Swim only as fast as my form will allow. Remember that the course is 1/3 upstream and 2/3 downstream. You will pickup time going down stream due to current
• Count strokes to take your mind off of the swim.
• Remember to relax and get into your breathing routine early.
• Using lighter goggles if light is not too great to allow greater visibility.
• Were tri shorts to swim in and to bike in. Don’t have to change at T1
• On the bike, conserve energy and heartbeats
• Go out slow for the 1^st 30 minutes and final a comfort cadence. Keep heartbeats under 150
• Consume turkey sandwich after 30 minutes on bike
• Drink fluids every 10 minutes – 2 to 3 swallows each time – alternate between fluid items – stay hydrated – drink all 4 bottles by the half way point
• Equal pressure on the petals
• Setup good bike splits for a great run (30 to 35 minutes to River Road/US42, 1 hour to Hgy 1694, 40 minutes for 5 mile out and back on 1694, pass thru LaGrange at 2 hrs 10 minutes, 30 mile loop again thru LaGrange should take 1 hr 45 minutes, 40 minutes to Sligo and 2 hrs back to Great Lawn
• Second half of the bike, dial in nutrition, keep consuming 250 cal/hr – eat PB/J sandwich before getting back into LaGrange at mile 68.
• At River Road and US42 – 10 miles left in the bike – start to loosen up and get in any other nutrition – you have about 35 to 40 minutes left – stretch and get up off of the saddle
• At the stone bridge on River Road, 1-1/2 miles left – down shift and increase cadence to loosen up legs – loosen straps on bike shoes so you can step out and the finish and keep the shoes in the clips.
• Approaching green lot and exit of the bike, keep focused and be calm – Get in/get out – Keep it simple,
• Keep bike shoes in clips, step out of shoes and go to T2 in your socks.
• If bike shorts are in good shape, keep shorts on and change tops, change socks, Vaseline feet, put on new socks, and put on running shoes, put on visor or hat (if hot >90 degrees, wear hat for putting ice under hat for cooling, if mid 80’s were visor and sunglasses. Put sweat bands on ankles to keep feet dry.
• On the run, jog the first 3 to 5 miles (10:30 to 11:00 miles) after then try to maintain 10:00 to 10:15 minute miles. Set yourself up of a 4:30 to 5:00 hr marathon. Keep heart rate at or about 150 bpm.
• Walk each aid station taking fluid from the LAST person and then walk for 15 seconds and drink(alternate water, Gatorade, chicken broth, Coke) or take the nutrition. Rest as much as possible to save energy and heartbeats for the last 8 miles of the race. Pick a physical place to start running again, i.e. manhole cover, light post, mail box, etc.
• Decide what you want at the aid station before you get there.
• DON”T GIVE UP – Remember General Anthony McAuliffe and the Battle of the Bulge “NUTS” When the going gets tough, the tough get going. You have trained for 8 months for this moment. Don’t let the person in the mirror keep you from achieving your goal(s) Goals – finish in 14 hours or before dark if possible without major blowup, meltdown or injury.
• KEEP MOVING FORWARD – count the number of people you pass after mile 18 and in particular if they are in your age group.
• Keep smiling and cross the finish line looking good J
• Recover gear from T1/T2 area
• Go home and do a cold water soak – get some sleep.