IM Mont-Tremblant 2012 - The plan

Before I start writing my race report, I want to share my 'race plan.'My #1 goal for the day was to run the marathon, and this race plan totally revolves around that goal.

My coach asked me to write this out weeks before the race - as a way to organize my thoughts, my packing, as well as something to meditate on when things got crazy and hectic and stressful in the week and days leading up to the race. He suggested dividing the course into sections, and taking 1 section at a time through-out the day. I studied the course maps and Jon's awesome details of the course and felt confident in my plan.  I studied this piece of paper leading up to the race. I had it on my phone, had it printed out, in my purse and felt confident in my preparation, despite crazy nerves about the day.

I wanted to share this, as well as remember for myself when this time comes around next year, because when I finished the race, achieving every single 'best case scenario' goal I could have imagined, Dan asked 'how did you do that??' And my simple reply, about 15 minutes after I finished, was 'I 100% trusted my coach and followed my race plan'

T1 bag: VEST Ride Glide Arm Warmers Bib+race belt #1 Bike Shoes – OPEN! Bike Helmet Small spray sunscreen Extra waffle/gels Salt Pills

Bike Special Needs: 3 bottles with 200 cals of HydraC5 each Extra gels Extra salt tabs Snickers and COKE

T2 Bag: Shorts (lulu and nikes) Socks Brooks Launch GELS GARMIN – Autolap OFF. Small spray sunscreen Bib +Race Belt #2 Advil/Immodium/Tums

Run Special Needs: Extra socks GELS Advil/Immodium/Tums

3:45am	WAKE UP! Shower, eat, relax Breakfast: COFFEE, 2 bagels with nut butter (or frozen waffles with nut butter?), 2 bananas, supplement with CarboPro+ Nuun in a bottle through-out the morning
4:30am	Transition Opens/Leave Hotel for Transition
5am	Arrive Transition, drop special needs bags, body marking, bottles on bike, 3xgel and 2xwaffle on bike.
6am	Find a quiet place to relax/reflect, wetsuit on, make way to race start Line up LEFT – 2nd row back (don’t be afraid to ask those around what they plan on swimming to make sure you’re in a good group!)
7am	Race START!
SWIM	Go out HARD (but controlled) for first ~10minutes/800 meters (about half way to turnaround – count buoys in practice swim to figure out how many). Settle in and FIND feet. Focus on swimming straight to turn buoy. STAY ON FEET. After turn, reassess how feeling. If good – try to pick up pace a bit and hop on faster feet. Don’t be afraid to settle in and feel comfortable on feet. DON’T DO ALL THE WORK YOURSELF!! Wetsuit Strippers Try to keep breathing under control in run to T1 – EXPECT A LONG RUN!! Have fun, look for Dan/Parents, SMILE!!!
T1	ride glide VEST/Arm warmers (if necessary) Race Belt ON Bike Shoes Sunscreen Helmet (Rudy aero) Extra nutrition/Salt Tabs in jersey pocket
BIKE – 1st LOOP	Section 1: Start to Turn around on 117 (M0-18) EASY EASY EASY SPIN out of town. Small Ring until after climb at Mile 10 Don’t over work the flat to the turn around! Don’t let drafting/passing bother you – ride you OWN RACE. Section 2: Turn around on 117 to Monte Ryan Aid Station #4 (M18-39) Again, don’t overwork the flat! SMALL RING SPIN SPIN climb at Mile 25 – focus on keep HR and breathing under control. Don’t underestimate hills in out/back in St. Jovite Section 3:  Aid Station #4 Lac Superior turn around (M39-49) ENJOY TOWN, SMILE!! Rollers. Ride Conservatively the first Loop, use your gears, but SPIN UP THE HILLS Section 4: Lac Superior turn around to Special Needs MM49-56) ENJYOY this section. Work the downhill but reassess legs – SHOULD STILL FEEL FRESH!!!
Bike – 2nd LOOP	Section 1: Start to Turn around on 117 (56-74) Stop at Special Needs, refill/replace bottles, Don’t stress about stopping. ENJOY your COKE! SPIN the large HILL – do not attack this. If feeling good, work the flats a bit harder. Section 2: Turn around on 117 to Monte Ryan Aid Station #4 (M74-95) Stay present. Work the flat. SMALL RING SPIN SPIN climb back – DO NOT ATTACK THIS. Don’t underestimate hills in out/back in St. Jovite – but can attack a bit more if feeling good. Section 3:  Aid Station #4 Lac Superior turn around (M95-105) ENJOY TOWN, SMILE!! Rollers. Work this section, use your gears, Trust your fitness. Section 4: Lac Superior turn around to Special Needs MM105-112) ENJYOY this section. Work the downhills, stay aero – keep cadence high to prepare for run!!
T2	Leave bike shoes on bike. Run shorts ON. New Race belt ON. Socks/shoes ON. Garmin on – autolap OFF. Gels in pocket Small handheld water bottle for first few miles. Small spray sunscreen
Run – 1st Loop	Start out conservative. Run based on feel, let legs come around. Trust your fitness Don’t stress about hills in the first 5k, find your stride. Enjoy the out/back on the path. Smile at friends. KEEP SMILING. Try to find a comfortable pace you feel like you can run forever. Walk every other aid station, focus on getting in fluids. Water first, Coke last.
Run – 2nd Loop	Reassess how you’re feeling – do you need more calories? Salt? Advil? Stop at special needs IF you need more gels based on aid stations. Focus on getting back to out/back on path. Find that comfortable hard pace on the out and back. Find people to pick off. Keep walking every other aid station. Focus on getting off path. IGNORE the last few hills – you can do anything for a 5k!