This is not so much a traditional “plan”, but list of attitudes and mental states I intend to carry into the race. If you notice my sig line below, my goal for the year has been “Crack the Kona code” (also note the current quote). This will be my fifth race here. The only one I consider a success is my first one, when I went in with the goal of “don’t blow up on the run”, and I succeeded, getting an IM marathon PR to that point in time. I wasn’t trying to go fast, I was just trying to manage my day so I would be able to run all the way. “Cracking to code”, to me, means feeling proud of my race-day effort the next day. That hasn’t happened since 2006.
This course has always played with my head. So, first and foremost, I have to be aware of falling into negative thinking, and IMMEDIATELY expunge those thoughts when they appear. I can’t predict where or when or why I might start feeling like giving up. But my first process goal will be: when in doubt, remember I’m here to have Fun With My Fitness
The next process goal is derived from our swim strategy, go only as fast as I am able to maintain good form. That’s basically racing by RPE. I am going to apply that to the bike and run as well. I have no targets for watts or pace. I will use HR on both as a whip, trying to keep my HR in the 10X range biking, and 11X while running.
Nutrition/fluids has been another bete noire for me. I’ve had trouble for years getting myself to drink and eat enough. All summer that has been a key area of emphasis for me. I have at last been riding with the BTA speedfil system I bought four years ago, and I have been doing all my rides with the same fueling strategy, forcing myself to drink Infinit or Gatorade Endurance at least 6 ounces every 15 minutes, supplemented with water from the BTA as needed in addition. This has especially been a problem for me in the first and last 90 minutes of IM bike legs, so I must start drinking right away, and persist until mile 111.
Likewise, my calorie intake must be steady and frequent. I have a gel flask holder in the top tube, for 5 oz of EFS. 4 oz on the way to Hawi; replace @ SN, and repeat on the way back. In addition, I have added 1/3rd of a Clif bar every hour. These are on course, and I will also take one bar with me, “just in case”.
The wind, at some point, will be in my face or from the side, enough to provide an excuse for demoralization. When that pops up, my response will be to duck my head lower, and simply keep pedaling at whatever gear is needed for 80-90 rpm.
On the run, I have 2 primary process targets. First, I will keep my cadence above 90 at all times, so matter how short that makes my steps. And second, I will have a consistent plan applied @ each and every aid station. That will be:
- Pour any remaining water from ice ziplock over head
- Start walking at entry to station.
- Pull out sponges from shoulder straps, grab new ones.
- Grab water, mix with gatorade
- Have volunteer fill bag with ice
- Drink
- Walk to end of station, start running.
- Deal with ice placement while on the run.
In addition to the GE, I am taking an EFS gel flask with me, and will consider Coke any time after mile 11. If/when I throw up, I will take enough time to settle my stomach so that I am able to maintain at least the fluids portion of my fueling strategy at each and every aid station.
Managing the heat and my fluid and calorie needs are more important than having the fastest possible time. Avoiding walking outside of aid stations is more important that having the fastest possible time.
So, that’s my plan. Notice I have said NOTHING about specific elements of the course, environmental considerations such as hills or heat, what I will do pre-race and in transitions. I have plans and strategies for all that, of course, but those are pretty automatic for me at this point in my career. I will spend some time today (pre-race day) mentally and physically reviewing pre-race and transition activities.
I’m keeping my One Things to myself for now, to be shared in my post-race report.