I'm being a brave girl and publishing this now... I have a printed version with me at all times. I will review this plan over and over to stay focused and to avoid increasing my personal expectations in these last days, hours, minutes before I begin the final leg of this amazing journey of self discovery and pride. I will read this plan at least 3 times per day and twice on race day morning. This method has worked well for me for 3 years.
I WILL STICK TO THE PLAN
Moka’s Ironman Lake Placid Race Plan
July 27, 2014
SWIM PLAN
Gel 15 min before start - just before warm up swim if possible
Start with 1 hr 20 min group
Start swim faster for first 100-200m then find steady Ironman race pace
Focus on Good Form - Roll, Kick, Keep Neck Neutral, Scapula
Relax - Breathe Easy
2nd 1900 increase pace slightly but watch form and breathing Exit - not too fast and let wetsuit strippers help!
Run steady don’t sprint to T1
T1 - Move swiftly - No chatting
Apply chamois butter and sunscreen - take belt with mittens
Make Sure I Have Everything I Need Before Exiting Change Tent
BIKE PLAN
Warm up legs with higher cadence then increase intensity gradually
RACE IN HIGH END OF POWER ZONE 2 to
LOW END OF POWER ZONE 3!!!
Higher zone only on ascents - Aero tuck on descent to save legs & go faster!
Keep Neck Neutral
Hydrator Every 10 min - Perpetuem Every 15 min - Sip Water After Perpetuem
Pee!!!
Take Gel with Water at 4h30 and 5h30
Spin in higher cadence before T2
T2 - Move swiftly - No chatting
Glasses, Visor, Belt
Make Sure I Have Everything I Need Before Exiting Change Tent
RUN PLAN
Start slowly & increase speed only after 1 km but watch pace isn’t too fast
Focus on form throughout 42.2 km
Walk Every Mile Aid Station & if need be Walk the Hills
Hydrator at Every Mile Except 1hr, 2hr, 3hr, 4hr - gel + water
Coke only if needed and only with 45 min to go
Relax & Enjoy It
Keep emotions in check until I enter the stadium.
Finish Strong Proud Smiling
My personal definition of a successful Ironman race
Finishing it satisfied that I did my best. I will be even more satisfied if I am able to run most of the 42.2.marathon distance after swimming and cycling well.
All times below are my best estimates having never done an Ironman … may the Ironman Gods & IronBird Goddesses & My Guardian Angels
Smile Upon Me
Plan A + Finish under 13hrs (unlikely)
Plan A Finish between 13hrs -13hrs 30 min (hopefully)
06h50 - 08h15 SWIM (1:25)
08h15 - 08H25 T1
(10 min maybe longer due to long transition swim-transition)
08h25 - 14h55 BIKE: lap 1 8h25-11h40 (3:15)
lap 2 11h40-14h55 (3:15)
14h55 - 15h05 T2 (10 min)
15h05 - 20h00 RUN: lap 1 15h05-17h30 (2:25)
lap 2 17:30-20h00 (2:30)
Finishing time based on above is 13 hours 10 min
Plan A- (that's A minus) Finish under 14 hours
Plan B - Finish between 14-15 hours
Mechanical issue - Physical pain - Mishap Or just not my day
Finish proud of myself for persevering and satisfied with 2 of the 3 sports or all three if conditions were a factor.
Plan C - Make all cutoffs and Finish before 17 hour cutoff
Something catastrophic happened or my body just broke down during the run.
Finish proud and satisfied that I completed an Ironman Distance triathlon. Something I didn’t even dream of doing until 2 years ago and didn’t know existed 4 years ago. Be happy that I did it!
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