Tom,
Some of the above is very, particularly the part that it is very dependant on the individual. I am no where near in Fleck's league, but I have done 12 IMs and usually go under 11 hours (that , for me is like 8 hrs for the pros!). Here is my game Plan cut and pasted:
IRONMAN Game Plan
“Positive Attitude Makes You Faster!”
Smile and have fun the whole day - This is voluntary! Hey, what could be better than doing three of my favorite things - swimming, biking, and running - all day(!) with people handing out food and drink, and people cheering! Not a bad day! I think we’ll get it done.
I Love my SWEETIE!!
Equipment
To Race Start:
Wetsuit
Goggles
Valve adaptors
Gatorade
1 Gel
Helmut and glasses }
Bike Shoes } Leave at
Food to tape to bike } Bike
Bike Bottles }
T 1 Bag: > > > >
# Belt (?) Or put # on Bike shorts
Bike Shorts
Gel flask
Subito top (or wear under wetsuit)
** Pictures of the girls
On bike - shoes, helmut, glasses, bottles, bars
T 2 Bag: > > > >
# Belt
Hat or visor
Gels
Black socks
Race Shoes
Run Speedo
Knee Strap
Nutrition
Morning:
Tape Ring on Finger!
5:00 - 2 Bars + 2 Ensure
1 Quart Gatorade - stop drinking ˝ hour before race
1 Gel 10 min before start
Sip of water b/f start
Bike:
1 bottle Cytomax mixed double to dilute during ride
1 bottle Cocktail
3 scoops Cytomax
1 scoop Metabolol II
2 scoops Metabolol Eundrance
2 Bars - 1st ˝ hr into ride, and 2nd after Cocktail
1 Gel flask on bike
Drink 1 bottle every ˝ hour
Run:
1 Gel every 30 - 40 min + 1 at the start
Coke sits well - save for 2nd half of run
Whatever you can get down!
Oh well, the formatting didn't come out so well, but hope it helps. It works very well for me.
David
*
Ironman for Life! (Blog) *
IM Everyday Hero Video *
Daggett Shuler Law *
Disclaimer: I have personal and professional relationships with many athletes, vendors, and organizations in the triathlon world.