rebron.org: Everyday Life, Work, Ironman Training

home | photos | toolbox | about me

August 21, 2006

a plan for Ironman

Tags: Ironman Training — 11:18 pm Comments (0)

draft
Ironman Race Plan

Date/Time Physical Game/Food Mental Game Additional Notes
Thursday, August 24 – Travel day Travelno red meatbreakfast

lunch

dinner

Register if possible Relax and Stretch
Friday, August 25 Restno red meatbreakfast

lunch

dinner

Register, Pack transition bags Hang out at hot tub
Take epsom salt bath
Relax and Stretch
Saturday, August 26 Restno red meatbreakfast

lunch

dinner

  No hot tub
Relax and stretch
Go to bed at 8 – 9pm
Sunday, Aug 27 – Race Day      

Wake up: 3:30 – 4am

oatmeal, maple syrup, raisins, coffee, hardboil eggs relaxed
take pictures of teammates
coffee w/ Alex
wearing:
_ sweat pants
_ IronTeam jacket
_ crocs
_ Oomph! Lava
_ IronTeam jersey
_ socks
_ race chip
_ glasses

Morning: 4 – 7am

head down: 5:30am
_ go to bathroom
_ drop of transition bags
_ body markings
_ check bike tires
_ sunglasses in transition bag
_ change into wetsuit
_ body glide up
_ go to start
_ hand glasses to Katina
relaxed listen to iPod  

Swim Start: 7am; 1:20 – 1:45 min

swig of cytomax/carbo pro
draft, draft, draft
swim like Joanna
– steady and strong
– find draft
– breathe rhythm
– focus on over the barrellswim like Susan Pope
– effortless
– focus on rotation, body roll
 

Transition 1: 5 – 10 min

_ put on sunglasses
_ put on socks and bike shoes
_ put on helmet
_ put wetsuit, cap and googles in bag
_ apply assos cream
   

Bike: 3pm – 4:30pm; 6 hrs – 7 hrs 30 min

Ideal finish time: 4pm

nose breathing
get in aero positionFood
_ 4 endurolytes every 15 min
_ one gulp every 15 minbottle 1: Cytomax, Carbo Pro blend, x calories
bottle 2: Cytomax, Carbo Pro blend, x calories

bottles 3 – 6

Clif bar

bike like Wayne
strong and anal about nutritionsteady: 1 – 37 milesbike like Tom
spin, spin, tough it out37 – 70 Richter and rollers
– moderately attack Richter stand under 5mphrecover through 70
– attack Yellow Lake
stand

hard 70 – 100
recover, coast 100 – 112

special needs bag:tube, co 2, clif bar, turkey slices, 2 frozen water bottle w/ cytomax, bag of endurolytes

Transition 2: 5 – 10 minutes

_ put on running shoes, race belt
_ get water bottle
_ put bike shoes, helmet, gloves in bag
   

Run: 8:30pm – 10pm; 4 hrs 30 min – 6 hrs

nose breathing patternFood
1 endurolyte every even mile
GU every third mile
sip water throughout
run like Charlie
only 26 miles
(say bye as you leave
say hi as you return)run like Mary
lean forward, no effortslow: 1 – 5 miles
med: 5 – 13 miles
pick-up: 13 – 20 miles
kill: 20 – 26 miles
 

Recovery

eat whatever is available
Denny’s w/ the gangchocolate milk shake or chocolate milk
   


No Comments »

No comments yet.

RSS feed for comments on this post. TrackBack URI

Leave a comment

rebron.org: Rafael Ebron's Web site