5 more days... my race plan

5 days. That’s it. 5 days.

Ironman is upon us. Lake Placid, NY… July 23, 2006. Start 7am. Finish by Midnight.

For the past year and half, I have been training and thinking about this moment. Now that it is finally here, I don’t know what to think. I’m a jumble of nervous energy, but focused.

I have a race plan that I would like to share here. It is only what I plan on doing… this does not mean that I will do the plan. I want to make this distinction because I want to stay flexible… adaptable. If you read my Vineman 2004 race report, you know that my eventual undoing was being rigid in the execution of my plan. I don’t want that to happen this time.

"Let the day unfold. Don’t force it." -Coach Wayne Spalding on Ironman-

"The greatest mistake that one can make is predicting the outcome of a fight." -Bruce Lee on the Art of Jeet Kun Do-

"There is surely nothing other than the single purpose of the moment. A man’s whole life is a succession of moment after moment. If one fully understands the present moment, then there is nothing left to do, and nothing else to pursue." -from the movie "Ghost Dog: Way of the Samurai."

"Even though a samurai’s head is suddenly cut off, he should still be able to perform one more action with certainty. If one becomes like a revengeful ghost, and shows great determination, though his head is cut off, he should not die." -from the movie "Ghost Dog: Way of the Samurai."

The race plan:
Friday 7/21
o Focus on eating whole grains and carbs. A third of the intake should be lean protein (soy, turkey, etc.)
o Hydrate. Use Gatorade. Pee often.

Saturday 7/22
o Focus on eating whole grains and carbs. A third of the intake should be lean protein (soy, turkey, etc.)
o Hydrate. Use Gatorade. Pee often.
o Eat last meal by 5pm (absolutely no later than 6pm). No spicy, cheesy, or oily foods. Low GI food, 3 oz. protein, greens or corn.
o A fruit smoothie by 7pm
o In bed by 9pm
Sunday 7/23
o 02:30 Wake up
o 03:30 Eat 4 waffles with 2 tablespoons maples syrup (~600 calories)
o Sip Gatorade. Check pee color.
o Shower (I know… I’m going to swim first, it just helps me to wake up)
o Put on timing chip, speedo, rash guard, warm-up pants, hat, and IronTeam jacket.
o 04:30 Walk down to transition
o Tape 8 GU packets to the top tube of my bike.
o Add to my bike.
o Saddle bag with flat kit and two tubes
o Tire
o 2 bottles Gatorade Endurance
o 1 bottle water
o Endurolytes
o Baby wipes (porta potty baby!)
o Frame pump
o Pump up tires

o SWIM: Start off to the right and let the field start (about 30 seconds). Go easy first length (one side). Get into a rhythm. Focus on good form. Good form means better energy economy. Kick the last 100 yards before transition.

o T1: Get naked. Put on bike shorts and tri-singlet. Put on chamois butt’r (lubrication for the shorts. Body glide on the nipples and underarms. Gloves, sunglasses, helmet, socks, shoes.

o BIKE: Start slow. If the pace feels comfortable, then back off a little more. I plan on doing this for the first 30 miles or until my heart rate comes down. Start hydrating with water ~15-30 minutes after T1. I want to keep my cadence at 80 to100 rpm. I will think about going faster on the last 30 miles. The nutrition plan is:
o Gatorade Endurance: every 15 minutes or as needed.
o GU: Every 45 minutes (starting 45 minutes after T1) or as needed. Take this with water, not Gatorade.
o Endurolytes: As needed

o T2: Change out of bike shorts into tri-shorts. Chamois butt’r (because it feels good). Body glide on nipples and underarms. Do not run out with helmet! Put on shoes. Grab baby wipes and a canister of Endurolytes. GO!

o Run: Start by run/walking (4 minute run/2 minute walk). Do this until I fall into a good rhythm. Even if I am feeling good, I should hold off on doing any real running until the second loop. When mile 18 hits, let it all out.

So that’s the plan. It ain’t set in stone. Wish me luck.