IMKS Prerace

IMKS was put into my schedule specifically to get ready for IMWI. The goals were to test nutrition, pre-race prep, pacing, and equipment. On all accounts, goals were met and much was learned!

GOALS: Test nutrition, test bike fit, experiment with pacing. Specific goals: 40 min swim, sub 3hr bike, solid run. Fears: getting run over by guys in swim wave after me, blowing up my legs on the bike, and reliving Redman.

Week prior: I reduced the training hours, but not the intensity. Did a 27-mile hilly ride on Monday, ran 1 mile TT on Tuesday, biked 15K TT on Weds, then an easy run Thursday. Took Friday and Saturday off, although I wanted to swim or run a bit I didn't have time. I was not feeling rested as of Thursday, in fact I was pretty wiped out and wondering if I'd done too much. So although I wanted to get a short run or swim in, maybe the best thing to do was just rest and recover what I could of my energy and stamina. When climbing a set of stairs gets your HR up, it's not a good sign.

We drove to Kansas Friday night arriving late, getting to bed until 11:45. So it goes without saying that we slept in, took the morning easy, and got a late breakfast in. A lot of thinking goes into the days before a race, and only on Saturday did I get this focus. Pre-race nutrition should include healthy foods that digest easily so the GI tract is mostly empty for race day. This is sort of a problem in the other direction, as "easily digestible" also means low fiber, and a lack of fiber leaves you with a less than satisfying feeling of "empty" come race morning. In previous years, I would eat mostly carbs the days before a race. Potatoes, bread, fruit, we are told to do this to "carb up" for a race and top off the glycogen stores. I've since learned that I don't need this, instead I'm better off with high-protein and fat meals, with normal amounts of carbs (which for me is low anyway). It wasn't until after I'd fixed my diet that I realized that all those carbs just made me sick--anxious, energy crashes, and bloating from all the water stored with them. So breakfast was an omelet with sausage and mushrooms, lunch was some dried fruit, and dinner was grilled chicken and fruit. Snacks were fruit and Lara bars.

By Saturday afternoon, I had my energy back. But the heat of the day was wearing on me. I was well hydrated, yet losing a lot to sweat. We hung out at the race site campground to set up equipment, get checked-in, and learn the course. Nothing strenuous, but like I said the heat was a huge factor.

This was my first race with 2 transition zones. T1 was down by the water at the bottom of a hill and had bike equipment. T2 was near the finish line at the top of the hill and had run equipment. The bike had to be checked in Saturday, that was easy enough but mentally tabulating the logistics of separate T1/T2 had my mind in a tumble. That and the long walk to T1--if on race morning I forgot something it meant a long walk back to the tent and even longer walk back to the car. The potential for a morning screw-up was high, but avoidable.

I was pretty calm all day, considering the excitement of my first IM race and all the goings-on everywhere. I kept playing the day in my head, looking around the run course gathering mental thoughts for the next day, listing what I might need to tell myself to keep myself going strong. For the first time, I previewed the bike course before a race, and I'm glad I did on this one! I knew it would be hilly, but if I had just jumped on the bike and headed out I would have been shocked by the sight of some those hills. From the car, some were a wall at first. Nothing steep, nothing killer, but a steady up and down of long rollers. By previewing the course I knew where to conserve energy, what to look for in terms of short corners and dangers, and wasn't surprised by anything the next day. Definitely a good pre-race strategy.
I wound down by packing my bags for transition. I had my strategy for the 2 TA's worked out and managed to get everything into one bag to streamline the set-up. Check, check, and re-check everything before wrapping up for the night. My biggest concerns were my race belt with number and the timing chip. No chip, no race, and those little buggers would be easy to lose or forget. Re-taped my right foot, practiced eating the PB gel blocks (more on this later), and planned breakfast.
Got to bed late again around 10:30pm and didn't have the usual pre-race jitters. Normally I'm trying to fall asleep with race nerves keeping me awake. Not so this night, I hit the pillow and was out. And I didn't wake up again until 3:33am (lucky number 3)!