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 |
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| Sunday, Aug 27 – Race Day | |||
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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 |
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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 | |
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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 |
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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 |
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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 |
special needs bag:tube, co 2, clif bar, turkey slices, 2 frozen water bottle w/ cytomax, bag of endurolytes |
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Transition 2: 5 – 10 minutes |
_ put on running shoes, race belt _ get water bottle _ put bike shoes, helmet, gloves in bag |
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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 |
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Recovery |
eat whatever is available Denny's w/ the gangchocolate milk shake or chocolate milk |