Race plan for Vineman

Before Tuesday: Print maps and directions. Invite Cami and Will to the race on Saturday and house on Sunday. Make sure Molly and Mom & Dad have everything they need.

Tuesday: Lay out disassembled bike and make sure I have it all set to go in the box so I can quickly close it up on Thursday morning. Get Alden to help with this. Eat well. Get a good night’s sleep.

Wednesday: I’m going into work at noon, so spend the post-run morning laying everything out. Make sure to go by my gear list and not just by feel. Organize nutrition. Pack! Work on feet so blisters won’t happen race day. Eat well. Get a good night’s sleep.

Thursday: Swim at the Y in the am. Recheck my gear list. Travel to CA. Get groceries along the way to the house. Reassemble bike. Go for a quick spin with Cory. Drive the bike course? Eat well. Get a good night’s sleep.

Friday: Pack T2 bag. Go to start/T1. Quick dip in the river with Cory and John? Think about parking situation for tomorrow. Notice especially what the swim finish will look like coming in, make sure I know the landmarks. Check out T1- know where swim in, bike out spots are. Drive to Windsor high school.Pick up packet. Packet pick-up from 1-8. Attend optional race meeting at 3:30 pm? Ask about size of water bottles at bottle exchange. Make sure nutrition is in bag to drop at special needs area. Untie shoes. Drop T2 stuff off. Check out T2- know where bike in and run out spots are, count racks so I know where my stuff is. Take a look at where the finish line will be so I can visualize it race day.Eat a good dinner (Chicken Noodle Soup for sure). Make up Perpetuem bottle (if freezing), make sure everything is ready. Set up hr monitor so max hr is for run, showing numbers not percentages (so bike numbers will make sense), set ranges so normal won’t flash, lap time to display above total time. In bed by 9.

Saturday:

Get up 45 minutes before leaving. First, eat Clif bar, sip Nuun, take Endurolytes. Make up Perpetuem bottle(s) and Gatorade bottle to go in front. Apply sunblock. Get dressed and head out early (transition opens at 5:30). Arrive at transition area. Check on bike, set up transition area. Tear up Clif bars into bento box. Put Friction Zone baggie in bento box. Make sure Velcro on bike shoes is all the way open. Pee. Count racks, find landmarks to make sure I can find my bike after the swim. Soak in the positive energy of all the incredible people out here racing and supporting. Let it get me inspired and quell my worries. Apply Friction Zone liberally, especially to hr monitor strap (back and front), watch, lats and neck. Swim wave goes off at 6:55 am.

Swim:

Seed myself as far towards the front as possible. Pee in my wetsuit if needed. Pay attention when starter goes over the course. Mentally visualize course and count buoys in case I’m out there on my own when I have to turn. Sight often enough that I don’t head out into the shipping lanes. Stay long and strong. Dedicate the swim to Molly as she has become a rock star swimmer this past year.

Finish strong goal: 1:15

Realistic goal: 1:07

Pie in the sky goal: 1:00

T1:

Get legs engaged and feet up as I start to run. Pull off goggles and cap, unzip wetsuit, pull down to waist holding onto googles and cap. Listen for my family’s support. Find rack. Once at my bike, stay standing to get wetsuit off (pull second leg out by standing on wetsuit with other leg). Dry and clean feet with towel. Socks on, shoes on, helmet on, glasses on. Stuff wetsuit, etc. in bag to be transported. Leave at rack. Locate exit and head there. Be careful jogging with shoes/cleats. Pay attention to surfaces and other racers as I move towards mounting my bike.

Goal: 3:00

Bike:

Once I’m feeling well-established, take a sip of Perpetuem to get the river out of my mouth. Check hr monitor strap placement and adjust as necessary. Press lap button if I haven’t yet. Breathe! For the first couple miles, keep a steady but not all-out pace to loosen up. Dedicate my first lap to the Ironmamas (Jen and Meg) in whose incredible company I’ve made my way through some crazy times. Remeber how fabulous STP felt. See how my hr is doing, but only worry if I think it’s too high. A high heart rate means I need more electrolytes and to breathe! If I’m maintaining 150 then back down a bit. 160 means redline so pay attention if I hover there. Pay attention to my body. If I get a flat or have mechanical issues, I won’t freak out. Freaking out will make it harder to fix, not easier. Just deal with it and move on. And know it will impact my race goals, of course. Pay attention to time only to make sure that my nutrition is on track. Eat and drink regularly- making sure that I’m going through at least 1 bottle and half a Clif bar per hour. Refill with Gatorade Endurance as needed at aid stations. Keep my cadence up around 90 and spend as much time as I can in my aerobars. Be careful not to overdo it when downshifting (gently push with my left hand). Pay attention just in case as I may have to stop and put the chain back on. Grab my special needs bag if the bottles at bottle exchange are too big. Listen for my family’s support as I come around for lap two if we’re able to find a spot for them to spectate. Dedicate the second lap to the 35 & dry crew who supported and pushed me to my first 1/2 IM and beyond.

Finish strong goal: 7:25:00

Realistic goal: 6:45:00

Pie in the sky goal: 6:30:00

T2:

Get bike on rack, sit down. Listen for family support. Take glasses, helmet and biking shoes off. Off with biking socks and apply Friction Zone to feet, lats and arms. Pull on running socks and shoes. Hat on, glasses on. Take race number/belt and special needs bag. Locate exit and pay attention to surfaces, other racers as I head there. Pick up feet and get race belt on as I head out. Drop bag at grassy area in case I need anything on laps 2 & 3.

Goal: 5:00

Run:

Get the kinks out of the legs- knees up! Hit lap button if I haven’t yet. Check hr monitor placement and adjust as needed. Breathe and settle in. Walk through aid stations every 1-2 miles. Take Clif shot every 40-60 minutes. Supplement with salty pretzels if they look good.Drink Gatorade as needed, at least every 2 miles. Pay attention to heart rate as a guide to how I’m doing. Try to keep it up near 140-150, but my legs may not be able to do that. Back off if I’m getting close to my max. Dedicate the first lap of the run to Alden as he’s become such a fabulous runner this last year. Listen for family support and I come around for lap two. Dedicate the second lap to run clubbers. Listen for family support as I come around for lap three. Dedicate the third lap to my family of origin- Mom, Dad & Molly who have always supported me to do anything I set my mind to do. Take Molly out with me if I need company. Pick it up if I feel strong. Enjoy the finish no matter when and how I arrive- I earned it!

Finish strong goal: 5:40:00

Realistic goal: 5:00:00

Pie in the sky goal: 4:30:00

Finish strong goal: 14:28:00

Realistic goal: 13:00:00

Pie in the sky goal: 12:08:00