Mine is pretty simple:
Execute nutrition plan that I have been practicing with for several weeks.
Pace myself during swim so I do not drown.
Pace myself during the bike so that I 1. pass each mile marker at appropriate time to not get DQ'd and 2. so that I have something left for the run.
Pace myself during the run so that I am more than half way by 9pm and
last but not least....smile and enjoy the entire day!!
Mine is simple as well- and pretty much the same as Amy's
1- do not let the day overwhelm me!!!!
2- pace myself and keep my heartrate under control
Eat, eat and eat some more (didn't do that last year)
Bike should feel easy
Need to start the run easy and then let the rest come to me depending upon how I feel
My plan for the day of the race is fairly simple, but things actually start the week before the race because I have a slightly complicated nutrition plan:
1. Start hydrating a minimum of 5 days out (Because of the fact that we are not Camels, your body will require a few days to adjust to carrying that much water-the first two days you will probably just pee a lot, but then you will be able to retain it)
2. Start carb-loading 2 days out (Same reason as #1). Must have multiple sources of good carbs (not just pasta).
3. Do only warm ups and stretches twice per day the week prior to the race. (Maybe a swim or two-for obvious reasons) The only running I did is my military PT Test and thats it!
4. Race Day Breakfast at least 2-3 hours before race start: Mini-peanut butter and Banana sandwich's are a must have for me, at least one cup of coffee (yes I'm addicted), 2 GU gels, granola cereal and plenty of water and Gatorade.
(NOTE: DO NOT DRINK Orange Juice before a long swim-unless you want to puke in the middle of the lake-just trust me on this, I'm a Professional Diver).
And the rest is just trying to maintain hydration-nutrition throughout the Race...
My two cents...
Coach had me write down a plan, along with plan B's, it was extensive. I find one of the best ways to keep everything in your head and ready, is to write it down. Be sure to consider the weather, last race I kept in mind that a) it could be very warm, therefore taking in fluids/liquid calories and electrolytes (nuun,zym) would not be an issue, b) if the weather was cooler, and it was, have back up electrolytes/nutrition as you may not take in as much fluids-important if you do most of your calories in liquid form (carbo pro, etc). I had more solid (gel blocks/gel) for that temp.
Plan also included transition and start out paces for each leg of the event. Eg, waiting to take in calories on the bike to let your system settle down in case your HR is up (usually about 20 minutes). Same on run. Either slower pace first couple of miles on run, or a bit of walking (IM distance) at the start of the run so that again, your HR settles down and you can start taking in calories as soon as possible. If you start taking in too soon, you may have GI distress. Include pre race nutrition prior to the swim.
Of course, have fun!
Mine is going to be something like:
- Wake up with plenty of time, and eat my favorite race day breakfast, waffles.
- Calmly put on my gear and grab the bags I've carefully laid out for myself the night before, and head down to the bus (having also made sure I know how to get there beforehand)
- Do a last check in transition, get my tires filled and sit in the port-o-potty line.
- Head down to the water and get in a little early, but not too early. Make my way to the front-right-hand side.
- Start out at a steady pace, and deal with all the bumping and jarring for the first 500 yds.
- Stay calm and try to stay on course (not my specialty), hold a steady pace. Remind self how cool it is, and how lucky I am to be doing this.
- Mentally celebrate when I round that last corner and see the boat ramp and hear Mike Riley's voice in the distance.
- When I come out look for the biggest strongest wetsuit stripper I can find.
- Start out spinning an easy and high cadence for the first 20-30 minutes on the bike, and start hydrating and eating a gel or two.
- Avoid riding the first 30 miles like I'm doing a time trial (like I did last year) and begin the first loop fully hydrated.
- Spin my lowest gear on the steep hills, no powering up them and burning out my legs.
- Negative split the two loops of the bike. Take Gordo Byrn's advice and ride them as if I was doing 3 loops.
- Enjoy the suntan lotion station at T2
- Start my run and concentrate on quick turnover of my feet as I climb up main street.
- Keep my heart rate under 150 running up the steep hills on Red Cliffs
- Hold back a bit on the first loop.
- Hit every single aid station and drink at least one cup of coke or energy drink. Do not skip any.
- Try to maintain a steady but slightly higher pace on the second loop all the way to the high point on Red Cliffs.
- Once I hit the last turnaround it's time to go as hard as I think I still can all the way to the finish!
Oh, and this time remember to listen for Mike Riley saying "Chris Eaves, you are an ironman!".
Nice synopsis, the more people I talk to who have had successful ironman races, the key seems to be feeling that the bike is easy for most of the race. I like your high cadence idea, plus, I too went too hard the first 30 miles last year. That's when you're clearly supposed to be going your easiest! And, instead of running through the finish, I think slowing down and taking in the moment will make for a better experience, and a better finish line picture!
See you at the front of the swim!