IMUSA Race Plan

Joe Friel's blog describes a world full of science and expertise on how to train and race faster and smarter. Sometimes I read it. One recent post I read and made it my own. Here is my Ironman Race Plan:

Ironman Lake Placid 2009
“KEEP MOVING FORWARD”

Goals:
1) 13:59 (1:35/7:30/4:35) Dream Day
2) Finish
3) Finish on my feet

Keys for Success:
· Bike pacing (enjoy the ride/scenery, stay comfortable, aero)
· Nutrition (eat something every hour, drink something every 45 minutes)
· Enjoy the day, keep moving forward, and just get to the marathon
· The only race is to beat the cut offs

Race Week:
· Get there healthy and well rested

· Stretch

Race Morning:
I have waited a year, enjoy

SWIM: Goal "Just keep swimming..." 1hr 35 minutes

Keys for Success:
· Avoid elbows and kicks to the face
· Sing like Dory in Nemo
· Love the second loop

Axioms:
Head down and grab water
Settle and focus on technique
Long and narrow

T1: wetsuit/ goggles off, get bag, bar and gel in pocket, glasses and helmet on the way to bike, mount line, on bike, shoes done up, Ride to run!

Bike: Goal “Enjoy the scenery” 7:30

Keys for Success:
· Don't muscle any hill
· Look around

· Channel energy from nature, just kidding, but really

· You hate the bike, the bike hates you, if you can't get along, get it on.

Axioms:
“Ride to run”
“Break in the footwear, and walwease the secwet weapon”
“Narrow and aero”

T2: handoff bike, helmet off, socks on, shoes on, hat on, race belt, “It is not as far away as Africa”

Run: Goal 4:35

Keys for Success:
· Ease into first 3 miles
· Focus on form
· Pace the first half, get into the feeling of running
· Gel every 30-45 minutes

· Breathe like a train
· Love the aid stations

Axioms:
“Just keep moving forward”

"I must break you"

13:59