Tuesday, November 6, 2012

"A" race plan

11 days to go! For my "B" race this year I mapped everything out ahead of time down to every last detail I could control. This helped me significantly by staying focused on what I have focused so much on already and not getting caught up in all the shiny things at the expo. Yes it is a little over the edge for most, but it is what works for me. I am not going to toss in the towel or cry myself to sleep if everything doesn't go as planned. I like to think of it as an outline. Feel free to comment if I blatantly forgot anything or recommendations on can't miss places in the Tempe area.

Thursday, November 15

Swim/Shower: 7:45 AM
Leave for airport: 9:45 AM

Have packed lunch for airport!

Flight Departs DTW: 11:15 AM
Flight Arrives PHX: 1:40 PM

Eric Departs DTW: 12:05 PM
Eric Arrives PHX: 2:30 PM

Grocery Shop (Safeway): 3:15 PM
Hotel Check In/Unpack: 4:30 PM
Shake Out Run or Easy Hike Optional/Stretch (:45)/Shower: 5:30 PM
Dinner (Edamame/top sirloin Steak Stir Fry w carrots, celery, water chestnuts, mushrooms, onion, broccoli /Quinoa/Yogurt& Raspberries): 6:30 PM
Read: 8:30 PM
Bedtime: 9:00 PM

Friday, November 16

Wake Up: 9:00 AM
Stretch/Roll: 9:30 AM
Breakfast (Hotel): 10:00 AM
Bike Build: 10:30 AM
Athlete Check In/Packet Pick Up: 11:30

Lunch options (12:15 PM): Cornish Pasty Co, Essence Bakery, Green, or Udupi Cafe 

Hotel/Chill/Movie: 1:30-4:30 PM
Organize Bags: 4:30-5:30 PM
Athlete Dinner: 5:30 PM (Eric drops off)

Laura Departs TVC: 1:35 PM
Laura Arrives PHX: 7:10 PM (Eric picks up; then comes to get us at athlete dinner)

Hotel: 8:30 PM
Sleep: 9:30 PM

Saturday, November 17

Wake Up: 8:00 AM
Breakfast (Hotel): 8:30 AM
Swim: 9:30 AM
Bike: 10:30 AM

Lunch options (11:30 AM): La Bocca Pizzeria or Med Fresh Grill 

Finalize Gear Bags: 1:00
Check In Gear Bags/Bike: 2:00 PM
Dinner (Salad/Baked Breaded Chicken Thighs/Pasta w/ Parm Cheese/Roasted Brussel Sprouts and Mushrooms/Yogurt&Fruit): 6:00 PM

Sunday, November 18 RACE DAY

Wake Up/Stretch: 5:00 AM
Breakfast: Oatmeal w/ milk, brown sugar, butter; Banana; Powerbar Ironman Perform; English muffin w/ PB and Honey. Powerbar Harvest Oatmeal Raisin Cookie Bar
Leave Hotel: 5:45 AM Pump tires, last minute bag items, etc.
Water: 6:45 AM
Race Start: 7:00 AM

Swim: Pace: At the 13th buoy want to be under 30 mins. 

T1: Bike jersey w/nutrition, bike shoes, adjust timing chip, take off watch, trislide, heart rate monitor, sunscreen.

Bike: Start Garmin! Pace: 19.5 mph, Garmin will be set to 15:23 per 5 miles and also the markers below. Paces below are for middle and end of loops.


T2: Trislide, Tank or t-shirt, socks, run shoes, race belt, garmin.

Run: Reset Garmin! Pace: 9:10 min/mile. Garmin will be set to alert at markers below. Paces below are for middle and end of loops.


Monday, November 19
Celebration Day/Ironman Store: 7 AM/9AM

Flight Departs PHX: 1:30 PM
Flight Arrives DTW: 7:18 PM

Eric Departs PHX: 11:00 AM
Eric Arrives DTW: 4:48 PM

Laura Departs PHX: 11:15 AM
Laura Arrives TVC: 8:30 PM

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