Gordo IMC Race Strategy

Goals

1. Cross the finish line knowing that I raced to the best of my ability
2. Achieve a personal best time
3. Run strong off a solid bike split
4. Finish in the money

1. Enjoy the day, race from my heart and maintain solid technique throughout the race
2. Race my own race from start to finish -- remember Heather's IMUSA example
3. Get in a good pack for the swim -- accelerate around the turnaround boats and bridge to faster swimmers
4. Transition as fast as the top pros
5. Show control on the first half of the bike and start to work at the 55 mile mark
6. Maintain mental toughness during the out-and-back and during the climb up to Yellow Lake
7. Run like I know I can
8. At all times remember that "I love this stuff"
9. Relish in the difficulty of the task
10. Use my mental strength to overcome every challenge

1. Stay away from large crowds of freaking triathletes
2. Minimize obligations on my time
3. Maintain control of diet and food consumption -- maintain caveman plan
4. Spend four (or more!) hours completely alone each day -- gather mental energy and maintain focus
5. A minimum of two 15 minute visualization sessions each day -- focus on successful completion of key success factors
6. At least thirty minutes of freeflow writing each morning -- free my mind of all distractions
7. Drive the bike course -- stop in key sections and visualize performing strongly in these areas, note key landmarks, count number of rollers, note mile markers
8. Ride the run course -- visualise good technique and a smooth stride throughout the ride, note location and distance of key hills
9. 72 hours before the race start begin sodium phosphate loading
10. 48 hours before the race start increase sodium consumption
11. 18 hours before the race start go to a low fiber diet

Swim

1. Show confidence
2. Ten minute warm up that includes pickups to faster than race pace -- finish with some fly -- note the power of my stroke
3. Out of the water just before the start for my pre-race drink
4. Close my eyes and visualize my swim during the anthem
5. Seed myself at the front with the other top swimmers
6. Take it out at threshold and settle into a good pack (NOTE -- highly risky for a swimmer that's not mid-50s or better to do this!)
7. Maintain smooth stroke mechanics at all times -- low cadence, powerful and long stroke -- highly efficient
8. Give no energy to any swimmer around me
9. Enjoy the ride back to the beach behind a large, wide, AG swimmer -- he'll be there and I will find him
10. Ease off in final 200 meters to prepare for a lightning transition

1. Helmet On
2. Shoes On
3. Glasses On
4. Depart!

1. Absolutely no Zone 4 at any time of the ride
2. Stick with proven nutrition strategy (powerbars and gels)
3. Ride my own race
4. Key off top riders in the rollers and the out-and-back -- use their pace to stay focused
5. If I am feeling good then save my resources until the out-and-back
6. Take strength from all around me throughout the ride
7. Know that my legs will come right as soon as I am off the bike
8. Remember that the race is to the finish line, not T2
9. Think aero, cadence and focus at all times on the bike

1. Glasses Off
2. Helmet Off
3. Socks On
4. Shoes On
5. Grab hat and clean glasses
6. Depart!

1. Run based on effort and cadence
2. Race within myself
3. Remain calm as others crumble
4. Finish strong

1. Smile for the camera