Ironman 70.3 Arizona 2019 Race Plan

Ironman 70.3 Arizona 2019 Race Plan – October 19

Outcome Goals:

A Goal– age group top 5

B Goal– finish!

Performance Goals:

Silverman 2015 splits – 6:11:30– :35 (1:49/100m / 5min34s / 3:08 (17.80mph) / 5min12s / 2:16 (10:26/mi)

A Goal– 5:58 – splits – Swim :33 / T1 7min / Bike 3:00 / T2 3min / Run 2:15

B Goal– finish before the cutoffs

Process Goal:

• Mental: I will be emotionally "even" for the entire race, not allowing anything to get me too up or too down. I will be focused on racing. I will carry gratitude, joy, love, and strength in my heart 
• Swim: I will start strong but relaxed and settle in, draft where possible, anchor left hand
• Bike: I will start easy-ish; keep heart rate in zone 2, allowing CONTROLLED power spikes out of turns and on hills
• Bike: I will cycle thru my mental check list – relax shoulders; shift hand positions; use full pedal stroke; take in nutrition/hydration (early and often); pick my lines with safety priority; ask “Will this set me up for a good run?”
• Run: I will resist my early excitement. I will take walk breaks at every aid station and get plenty of ice and water to manage core temp; 5+ times every mile go thru mental checklist – back and shoulders relaxed, straight waist w/lean, take in nutrition/hydration, “Can I do this pace on the 2^ndlap?”
• I will finish strong and hard.

Experiential Goals: 

• I will represent my family and Team Challenge with pride, good sportsmanship, and in a positive light
• I will race with joy, with gratitude, with an open heart.
• I will have fun with spectators, smile, and thank volunteers.
• I will race hard and test my limits under the conditions of the day.

~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Race Week:

· Plenty of sleep – 7.5hrs minimum

· Daily quiet time: gather mental energy, visualize race, mini meditations, affirmation questions.

· No caffeine for final 3 weeks

· Minimize stress and avoid negative people

· Keep fiber consumption low beginning Saturday 

FRIDAY: Check-in before 6:00, Briefing 5:00pm; Hyatt Place; charge bike devices

SATURDAY: Dryland Swim, Bike, Run; Bike turn-in ~11:00am; meet with Tony; (extra briefings @12 & 2); Drive different bike course sections; relax; mess with Garmin

SATURDAY NIGHT:

• Eat late lunch, smoothies for dinner
• Lay out everything
• Blend breakfast smoothie
• Shave; apply tattoos; body marking; chip on; write with marker (Joy, Gratitude, Open Heart, TC Tri, Razorblade Slade Fire Up)
• Mental – affirmation, visualization

Race Morning:

3:30am Wake up

3:31 Bathroom; Drink breakfast smoothie (almond milk, vegan protein, UCAN, l-glutamine), eat ½ bagel; take antibiotic, probiotic.

3:50 Tri kit on; timing chip; body glide calves, arm pit/lat area; Sunscreen arms, shoulders, lower back, neck, face; Heart Rate monitor; wrist bands; last minute stuff; Bathroom; checklist;Pack car – nutrition, wetsuit/speedsuit, swim stuff, pump

4:15 Bathroom

4:20 Drive to venue and park

4:40 Swim band warm up

5:00-6:20 Transition open – set up transition:

Mat, towel, run stuff, bike stuff, nutrition

Bike ready: Garmin; aero bottle w/water & Tailwind; fill 40 oz. reservoir w/water, Tailwind; place nutrition; check tires, low gear.

Bento box: SaltStick Chews, tube with 2caff pills split, chamois creme; butt wipes, inner tube for pocket. Wash hands. Focus, visualize, relax, be grateful to be here

5:20 Portapotty; Wetsuit/speedsuit on, body glide (arm pit area, calves), goggles and cap; keep and carry water bottle BeatElite and cold bottle for pour over

6:00 Walk to race start w/Mom; pump, tubing, and clothes handoff

6:20 Swim Start (2 at a time, 5 sec apart)

SWIMGoal: :33

Race Plan for Success:

- Find clear water quickly; find someone to draft behind

- Steady, sustainable effort – even-paced

Technique Focus:

Early catch; “anchor” left arm

Easy 2 beat kick

Relaxed and strong

Mental:

"Strong and steady"

T1 (Transition1):Goal :07 

It’s a long run. Put on cool wings, no socks; drink small water with UCAN, swallow 5 Perfect Amino, 300mg caffeine; running mount on bike

BIKEGoal:3:00 – It's not a sprint! Ride steady to run strong

Race Plan for Success:

-Monitor HeartRate - keep below 130; early on in low 120’s MAX

-Monitor Power – keep 200 or below except to pass or out of corners (but don’t burn matches)

-Resist the excitement, shift gears often, spin up the hills, pedal down hills, caution on turns (live to race IMAZ in 5 weeks)

-Stay alert to avoid drafting

-Take water at all aid stations to spray arms, head, back

-Head check top down: Aero position when appropriate, hand position, relax & stretch neck and shoulders, hydration/nutrition, breathing, flat back, stretch back, full pedal stroke

-Calories (fuel for the run!) ~900; Hydration – bottle from aid stations every ½ hour may not be enough – start early

-Bento Bag – 1/2 sleeve Clif Bloks pkg (100cal), lense wipe, SaltStick chews, pill container

-Speedfil frame reservoir (600cal/40oz) – prefilled on race morning with 3 Tailwind, 3 Fuel5, and water

-Electrolytes – in Tailwind; carry SaltStick chews for back up

-First aerobottle filled with 2 scoop Tailwind and 1 cap of SaltStick. Add water from aid stations. Refill as ride progresses

-In pill container – 1 Caff tab

-In pocket – extra inner tube, Aquaphor

Technique Focus:

Relax shoulders

Relax into elbow pads when aero

Stretch neck and back early and often

Mental:

“First loop is a warm-up.”

 “Sh’ma…”

T2:Goal :03

Shoes off at dismount, helmet & sunglasses off

Aquaphor on toes, socks on, shoes on; hat on, race belt on while leaving.

In pockets: 2 Clif Bloks sleeves cut open, WetOnes, SaltStick Chews, Tums

Carry bottle with water & UCAN bar - take 5 Perfect Amino and 200mg caffeine; 

RUN Goal:2:15

Race Plan for Success:

-Managing core body temp is #1 priority

-Resist the excitement - control heart rate - low 120's early, low 130's in later miles

-Walk aid stations to get calories, water, and ice

-Focus on form and efficiency and ease 

-Start at easy pace, holding back until later

-Calories = 150-180/hour

-Water and ice – drink UP TO 30oz per hour as needed from aid stations. 

-Clif Bloks - take in 1 sleeve/hour (200cal)/1 block every 1 mile starting around mile 2 or 3

-Electrolytes – included in Clif Bloks; carry caffeine, SaltStick chews for back up

-Tums peppermint as needed – carry 

-Base pace on Heart Rate and perceived effort, NOT mile pace – even split or descend

Mental:

 “Hall of Fame” by “What would it feel like to run with grace, with speed, and with pure joy?”

"Easy, then light, then effortless"

"What if I let go of my limitations and be a far greater athlete than I ever imagined?”

“What have I decided is not possible that truly is possible?”

Race to test limits, push my body, challenging myself, and proudly representing Team Challenge, “my” athletes, and my Linda, keeping Ironman Arizona in mind as the priority.