Here's an IM Race plan I used for IMFL last year. The formatting is a bit screwy on the forum posting but you should be able to cut/paste this to suit your needs.



Regards,

@Kid



*****************************************************

IRONMAN RACE PLAN

IM to begin at 7:00 a.m.



Night Before

- sunscreen before bed
- set 2 alarms

Race Morning
- put on timing chip!
- Add more sunscreen
- Breakfast: 2 Boost, Bagel w/PB and honey, banana, oatmeal
- Make coffee



Bring to Race Site
- Swim Gear: wetsuit, caps, goggles, tri-shorts, HRM, lube
- Bike Stuff: water, Gatorade, bike nutrition, powerbar
- Post Race stuff: clothes, nutrition, ticket to retrieve bike.

Depart Hotel at __:__
Drop off special needs bags



Race Site



6:00 am
-Check Bike
- Brakes not rubbing
- Proper gear
- Computer reset if used
- Tires
- Put nutrition on bike

6:15 am
- Get Bodymarked
- Visit Porta Pottie
- Eat PowerBar with Water

6:30 am
- Depart for swim start
- Go over Timing Mat!

6:45 am
- Get wet



SWIM

7:00 am
- Long Easy Strokes
- Draft if possible
- Count strokes
- Remain at easy-moderate pace

Estimated Swim time: 1:05 – 1:10

T1

Transition Bag: Towel, Bike Shorts & Jersey, Socks, Bike Shoes, Helmet, Sunglasses, Race Belt.
On Bike: Aero Bottle w/Gatorade, Bars X 3-4, Powergel X 3-4, Water Bottle, 2 Spare Tubes, Co2 cartridge, Tire Levers, Advil.



BIKE



In Bike Special Needs Bag: spare tire, bagel w/PB & honey/jam, gummie bears.

1st Hour:
- Easy Pace, HR 130-135 Water Only for 1st 20-30 minutes until HR drops, ½ Powerbar at 30 mins and 1 hour



2nd Hour
- Lower Steady Pace, HR 130-135, ½ PB at 1½ and 2 hour mark



3rd Hour
- Lower Steady Pace, HR 135, ½ PB at 2½ and 3 hour mark



4th Hour
- Steady Pace, HR ~140, ½ Snickers Bar at 3½ and 4 hour mark, Advil if necessary



5th Hour
- Steady Pace, HR 140-145, Gels at 4½ and 5 hour mark



6th Hour
- Upper Steady Pace, HR ~145, Gel at 5 ½ hour mark, Advil if necessary



Estimated Bike Time: 5:40 – 5:50





T2

Transition Bag: Shoes, running socks, running top, bodygluide, gel flask, hat.

RUN
0-3 Miles
- Easy Pace, HR 140-145
- Jog from aid station to aid station, walk through stations.
- Average 9:00 /mile for 3 miless.
- Eat gels and drink water for 1st 20-25 minutes
- Cold sponge on back and down shorts.



3-13 Miles
- Easy Pace, HR 145
- Alternate Gels and water at 1 aid station, Gatorade at Next.
- Continue with cold sponge on back and down shorts.

Run Special Needs Bag: spare racing shoes, socks, bodygluide.



13-26 Miles
- Steady Pace, HR 145-150
- Maintain steady pace, keep focused on running form.
- Coke at aid stations

Finish:
- Discard glowstick
- Keep aware of others in finishing chute.
- Smile for Finishing Photo - don't look down at watch.



Estimated Run Time: 3:45 to 4:00
POST-RACE
- Walk around for 5-10 mins, enjoy the moment!
- Massage.
- Drink Gatorade and Chicken Broth, not water.
- Eat!!



Post Race Clothes Bag:
- Cap, shirt, long pants, sweater/jacket, shoes, socks.
- Post-race nutrition: protein bars, apple, beer, hamburgers, whatever!

That's quite a plan. Did you have it memorized?

PB? Bah.....I go with purely synthetic foods.

---

-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485

Last time I ate PB before a race (HIM) I regretted it severely at mile 30 on the bike. Just a caution that it doesn't sit well with everyone and as usual, don't eat it if you haven't in the past.

- Mike

"That's quite a plan. Did you have it memorized?
Nope...just wrote it down and looked at it a few times during race week.

PB? Bah.....I go with purely synthetic foods."
1 tbsp of natural PB at breakfast has never caused me any GI issues. Also, this is still 2-3 hours before the race. I never have put food in Special Needs so that listing should probably be removed.

OK, pretend I don't have degrees in Education and Engineering. What are "purely synthetic foods"? This perhaps: http://davidszondy.com/future/Living/synthetic_food.htm

@Kid

Larry,

I think having a plan is a good thing. Especially pacing and nutrition wise. However, there are many variables that can affect your plan. Have a plan but don't become too dependent on it.

---

�The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.� -Michelangelo

MoodBoost Drink : Mood Support + Energy.

Hold back all day. Go out way too easy. Save it, Save it, and Save it.

1. Swim like there's no bike.
2. Bike like there's no run.
3. Run like you stole it.

---

-----

Blazeman Warrior - so others may live
Live more than your neighbors.... Bark at the moon like the wild dog that you are.... And by all means, whatever you do, get it on film.

IM Race Plan:

Survive the swim and get back on land without the swim killing me( I was a steady 57 - 58 min IM swimmer)

Hit the bike and get in the groove early. Don't wory about who's passing me. Stick to plan of going easy for the first 1/3 to half of the bike.

Make sure that I am getting 250 - 300 calories in every hour starting soon after I settle in on the bike after the swim, and if make sure to get 500 ml to 1 L of H2O in per hour

Make note of time checks on key competition throughout the bike, but don't get to worked up about them unless the gap starts to really grow.

If a good group starts to form with people I know and can ride with, fall into a legal working group.

Finish bike - typical IM bike split 5:00 - 5:20.

Make a quick transition to the run( always surprised at how many people I passed in T2!), but make sure that pace is controlled for the first 10K. Always had to hold way back to keep pace at 7:00 - 7:10 min/mile. Would eat an energy bar during the first 10 K. Keep drinking lots of water.

Start to open things up past 10K. This is typically when the legs would come around and I could do my best running, but still controlled at 7:00 - 7:10 min/mile. If running with someone else, work together to keep the pace rolling. Make sure to pass others strongly. If half( 21K) reached in the 1:30 - 1:35 range and feeling good, know that THIS is the time to open it up if I could. Switch to coke and water - this will be calorie source right to the finish.

Focus on form as it starts to go. Struggle through the inevitable bad patchs and know that it will get better. Picture the finish line. Start the final mile count- down from 5 miles to go. Keep passing strongly. I would give a cheer and some encouragement to those who I knew as I went by.

Round the turn into the final stretch and pray that no one was on my heels. You never want to sprint out a finish in an IM race( Only had to once, in 9 times). Run across the line and savour the moment( typical IM run split 3:00 - 3:15)

That's it!

Fleck

---

---

Steve Fleck @stevefleck | Blog

Ha..That's probably pretty close. No, I eat PowerGel, Sport Beans, and Gatorade. Except for breakfast (some jelly on toast), that's pretty much it.

---

-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485