Of course, Karel and I are a team so we both help each other out all the time (he cleans my bike, I make him dinner J) but with Karel being my Sherpa for my past 5 Ironman’s, he is very educated on what he needs for race day and with every long training session, Karel and myself simulated race day scenarios. We are prepared for the what-if’s, oh-no’s and awesome moments.
Sandals/old tennis shoes if warming up with a jog
Skirt or comfy pants
Sport nutrition – 1 scoop hammer heed + water bottle, water bottle to toss, hammer gel, endurance aminos, electrolytes.
Pre race nutrition - ~450-600 calories (low fiber, low fat, energy dense, low volume but high carb foods, as tolerated, `3 hours before your race start time) + 16 ounces water + cup of coffee. Typically I have rye wasa crackers (3) + honey + banana + walnuts + granola + milk (however before races my tummy doesn’t like milk except in coffee so I will omit but I always do milk before training) + PB + raisins.
Karel typically has a base of waffles or oatmeal and then some additional toppings, similar to mine. He also likes the Bolthouse yogurt-based drinks.
Race outfit (often I put on dry clothes in transition area, especially if weather is chilly)
NO ANTI-INFLAMMATORIES PRE RACE!!!!
Goggles (2 pairs)
Cap (provided by race)
Wetsuit or speed suit (depending on water temp)
Garmin 910XT (set on multisport function) – for swim I have it set to lap every 400 yards and on my screen I can see distance, time and pace.
Garmin edge 500 (charged and reset)– I have multiple screens on my garmin but I will set my garmin to my interval screen for the majority of the ride (3sec power, normalized power, current cadence, current HR, lap speed, lap time, average speed)
Bike pump (pump tires race morning if needed and check brakes to avoid rubbing)
Helmet (I will not be wearing an aero helmet for IM Placid because I feel the advantages of having the helmet will not be too my advantage at this race because of my riding style and because of the toughness of this course).
Race wheels (practiced many times in training) w/ power meter properly working
Sport nutrition – I will be bringing 4 bottles with me so that I do not have to rely on the aid stations except as needed and for water for sipping and cooling. I will always have 2 bottles of sport nutrition and 1 bottle of water on my bike at all times for most of the race. I will bring a gel flask to supplement additional calories w/ gels + water so I don’t have to mess with gel wrappers during the race. I do not eat solids during an IM but if I need something it will be at an aid station. I take in around 300 calories per hour from sport drinks and additional calories from gels as needed.
Electrolytes and endurance aminos - wrapped in mini plastic wrap bags w/ tape
Oakley commit sunglasses (I find these lighter than my Radar glasses which is important since I will be wearing sunglasses for 9.5+ hours)
Tri/jersey top and cycling shorts (depending on weather – I will be wearing my Trimarni Cycling shorts through the entire race, the padding in the shorts does not bother me and I prefer to ride in cycling shorts)
Additional clothing pending weather – gloves, ear covers, arm warmers (depending on the race day weather)
Towel (small) in transition bag to wipe off after swim
Race belt w/ race bib number (first name) + extra race belt w/ race number (last name) – I always have a back-up if needed. IN the past Ironman required a race number on the bike and I would use my first name number and put backup last name in my T2 bag but now you only have to wear a number on the run so I will use my pink race belt w/ first name bib.
Extra sunglasses (my Oakley’s never fall or slip but in the case of an emergency I will have a backup)
2 gel flasks filled with gels (I will rely on aid stations for water and additional calories as needed/tolerated. Pretzels are often my best friend if my tummy feels off from swallowing the water in the swim portion)
Tums (in case of an emergency)
Endurance aminos and electrolytes - wrapped in mini plastic bags w/ tape
Running shoes w/ lace locks
Towel (small) in bag to wipe off after bike
I put all my individual items in large zip lock bags within my transition bags so that when the volunteer dumps my bag, nothings gets lost as it can be a little chaotic in the transition tent. Also, in the case of overnight or day showers, this prevents items from getting wet in the transition bags.
I tie bright string on my bags to easily locate my bags if the volunteer cannot help me out.
I always thank the volunteers J
I always review the course as much as possible before the race to get familiar with how the aid stations will be placed as well as what to expect along the course which may affect/impact my pacing / nutrition strategy. This also helps me visualize the course as I am in the moment as I don't like to jump ahead with my mind on race day. I was taught by my mental coach Gloria to always stay in the moment. Think only about the swim while you are swimming, etc.