#raceplan

As athletes, we should expect and welcome some emotional arousal. But, we need to be on guard against feelings of emotional overload, in the form of anxiety, over-stimulation, panic, or fear.

Trust me – I’ve tried it both ways. The latter approach sucks donkey butts.

I prefer to work on a Zen state of mindfulness during race week, which includes an eagerness to experience new adventures, a sense of the present moment with a focus on the task at hand, a control over thoughts and movement to ensure efficiency, and a calm awareness that permits execution of the race plan.

It has taken quite a few years to learn how to cultivate a sense of effective mindfulness in training and racing. And, I am still a work in progress! Focusing and calming the mind in our ever-more-hectic lifestyles is a process – not an endpoint.

When I first started racing, the week or two leading into race day was a psychotic mix of emotions and actions, vacillating between a chicken with it’s head cut off, a zombie on the attack, or a fearful turtle climbing inside its shell to avoid danger. I remember almost paralyzing anxiety at times, brought on by questioning and re-questioning all of the moments that lead up to race day.

In short, I was NOT the kind of person you wanted to be around before the start of a race.

In 2012, I hit a transition point, when I had worked myself into such a frenzy that I literally made myself sick throughout the duration of Ironman Mont Tremblant. I was in such a non-Zenlike state, that John, my husband, walked away from me before the start of the swim because he didn’t want my anxiety. He left me crying on the shores of the lake – all because I was so anxious about where I should start the swim.

Really. That bad.

When I reflected on that race in the days following, I KNEW I had to get my pre-race responses under control, or I would sabotage my long-term goals.

Since that time, I have been as aggressive in my mental fitness training as I’ve been with my physical training. Part of this training process is my race week routine that helps me to nuture a Zen-like mindfulness that is crucial to achieving my race day goals.

As I am about a day out from racing the 2016 Vermont 100, I am deep in to the race week process. I figured I would share some of my tips with the hope that I might help you achieve your race week Zen.

Race Week Zen Tip 1: I can only control what I can control

I imagine myself running carefree like my girl Pace. This is a snap of her and I on River Road in Lake Placid a few weeks ago.

After that fateful 2012 Ironman Mont Tremblant, I came to the realization that I can only control what I can control. No marshalling of mental might will help me change the weather, the competition, the terrain, or a seemingly unending list of unforeseen circumstances.

So, why was I spending so much energy worrying about those things?

There is no good answer to that question. So, I’ve learned (and re-learned) to focus my energy only on those things that I can control. I work on my mental fitness training all year long so I stop worrying about the myriad of negative possibilities, and start visualizing my efficient and appropriate response to those things. I can’t control most things in a race situation – but I can ALWAYS control my response to them.

When I check the weather during race week, it is only so I know what type of gear I have to pack. I can’t control rain, but I can control whether or not I have the proper gear for it.

When I research the terrain, it is months in advance of the race, so I can be certain to gear my training to the details of the race. I don’t fret over it – I prepare for it.

For me, this focus only on what I can control has been a liberating realization, and it continues to be an empowering practice.

Race Week Zen Tip 2: I trained for this

If I’ve done the training, then race day is the same as all of the other days of training that I’ve piled end on end, each to each. Most of us (myself included) want to give race day this mystical, magical importance that makes it seem like it’s a totally new or different experience.

But, it’s not.

We will swim. We will bike. We will run. We will execute on race day what we have practiced hundreds and thousands of times in training. In many ways, race day is mentally easier than training because we’ve slogged through so many more mentally challenging workouts on our own.

As my former coach Vince used to say to me, “Push play and go do what you do.” It really is that simple. Just. Push. (and) Play.

John and I during our Zion trip back in April. We climbed about 10,000 feet in 45 miles, preparing me for 15,000 feet across the 100 miles of Vermont 100.

Race Week Zen Tip 3: Race energy is intoxicating

Race day — either on the day of the race or in the days preceding it – produces energy. It is our choice to accept and expend that energy as fear and anxiety, or as excitement and positive anticipation.

I am frequently asked by the athletes I coach if I’m nervous before I race. Yes, I experience a heightened state of arousal, but I am not nervous. Those semantics make a big difference. If I say I’m “nervous”, then I’m gearing my thoughts toward the negative, the agitated, the uncontrolled emotional state. Nerves suggest that I am flinging myself into the unknown without the preparation or ability to respond to that uncertainty.

And, that’s just not true. Circle back to Race Week Zen Tips #1 and #2. Race day brings with it the unknown, but I can control my response to that, and I am trained to deal with it.

If I accept that I am in a heightened state of arousal, but resist putting negative labels on it, I can entertain more positive thoughts and emotions. I can eagerly anticipate the race day adventures to come. During the race, I can apply this positive energy to the present moment and the task at hand – whether that is to swim, to bike or to run.

I work to keep my mind focused on the moment I’m in, and this mindfulness allows me to have the best day possible–much more so than if I am focusing on outcomes, such as time or placement. While I always have outcome-goals, focusing on them too much during the race produces too much negative energy.

Conversely, focusing on the moment keeps me engaged, positive and happy.

When I did my first Ironman, a fellow athlete gave the advice to let the day unfold. It took me years to understand what he meant by that. After years of trying, I can move through the execution of my plan and let each moment unwrap itself, like a present.

Race Week Zen Tip 4: Routines

An important component of fostering zen is my race week routine, which includes various processes that prepare and calm me. In the past I’ve written about some of the specific things I do going into an Ironman, but this list is more holistic, reflects my experience since that 2012 post, and applies to any race I do.

I de-forest my eyebrows with at-home wax strips. This has absolutely NOTHING to do with race day or race performance, other than the fact that I finally have the 15 minutes to get the job done because I’m not training for hours and hours. It’s become a part of the race week ritual, and since I’m a little superstitious, this has to be done at some point during race week. Shaving my legs also happens.

I create a series of excel spreadsheets and lists, which include my race plan, race week schedule, gear/packing list, crew directions (when applicable), and pacing sheets (when applicable, for ultras). The process of making these lists is the ultimate relaxation for my mind.

VT100 pacing sheets for myself, John, and our pacer/crew.

I engage in a methodical packing process that involves the use of my gear/packing list. I lay everything out on my bed. I put a check mark next to the item on the list when I place it on the bed. Then, I pack each thing one-by-one. As the item goes into my bag, I cross it off the list. Every item must have a check mark and a line through it. With each check mark and each crossed line, I feel my race power growing.

I print the necessary race materials, including directions, registration confirmation, and the athlete guide. I proceed to read and re-read said materials to make certain there aren’t any details I’m missing. I know tales of people whose race day was derailed because they didn’t know the event schedule. That’s the kind of stuff that can throw you into a unnecessary (and preventable) panic.

I spend time reflecting on race day, visualizing (as I’ve done repeatedly in training already) the various scenarios that can unfold and how I will respond. I imagine the execution of my race plan in several ways, with a few scenarios including obstacles, challenges and problems. I end visualization sessions with a positive scenario to keep my thoughts upbeat and centered.

I write a pre-race blog of some sort. Sometimes this is about the race, and sometimes it’s not. Mostly, these are reflections in some way – kind of like this post. ;-)

I eat pancakes the morning before the race. Pancakes, along with some eggs, have been my go-to carb loading meal for years now. And, I much prefer to eat this meal as breakfast the day before the race, rather than dinner. This timing allows my body to fully digest the meal, and I don’t go to bed with a full stomach, which messes with my sleep.

It’s worth mentioning that the point isn’t to adopt my routines, but rather to find those routines that both prepare and calm you for the race to come.

When race morning comes, I remind myself that I am blessed to have a body that allows me to pursue these adventures, to push my limits, and to have these experiences that have taught me so much about myself, community, and what it means to live this life. With a little over 24 hours to go, I feel at peace with the journey of 100 miles, and I am excited for what the day (and night) will bring.

Some of my favorite zen moments in racing.

I wish I could change the outcome of the Zion ultra marathon but it’ll forever hold a special place in my heart as my first DNF.... and an experience that taught me A LOT about how to prepare for a race, handle problems during a race, and most importantly, what kind of endurance athlete I am.

When preparing for a triathlon I have a race plan: what I do before, during, and after the race. I break this down by discipline and get into such detail it would make most Type B personalities sick. I read over and review my racing strategy, my plan of attack, my steps into and out of transition, the order in which I will put things on... I could keep going but you get the point. I also spend time going over various problems and how I’ll troubleshoot them. From flat tires to stomach problems, I review all this in my head leading up to a race so if/when something does go wrong, there’s no panic moment of “Oh crap, now what?!” I even spend time practicing changing a tire so my skills are sharp. I do everything I can to make sure my race is as smooth and efficient as possible. 

When comparing how I prepare for a triathlon and how I prepared for Zion, it’s night and day. My race plan for Zion was simple: walk the uphills, run the downhills, and enjoy the scenery.” Yup. Good to go! I didn’t make a mental game plan for the rain, the mud, the cold, the possibility of a much-longer day than planned, running with a friend, the fatigue I’d feel, etc. I thought as long as I keep going, I’ll be fine. It was naive of me to not consider “But what if I get to the point I don’t want to keep going?” Because guess what? Racing an ultra marathon is harder than racing an Ironman!

Things I learned from my DNF:

1. Troubleshoot the problems that can arise, from cramps and stomach issues to mental fallout and dark periods. Having a plan of attack when these moments occur is huge for me. I don’t spend time trying to find the solution because I’ll already know a few solutions that I can start applying until I find the one that works.

2. Breakdown an ultra marathon (or any endurance event) into sections. By having the race plotted out into smaller sections, I can focus on that section and not become overwhelmed by the race as a whole. I chose to break it out by aid stations.

3. Be knowledgeable of the different sections and how you plan to attack them. Where does the climbing start? What sections are more technical? Which parts are exposed or covered? Having answers about the course and what is coming helps me to know how I’ll go about a certain section. 

4. Having a running partner is good, but only for so long. When training, I enjoy running with others (I also enjoy running alone). But when racing, I am a better athlete on my own. I enjoy beginning with people but I now know that at some point, I need to split off and do my own thing. There will inevitably come a time when shit is hard (mentally or physically). When this happens, I can handle it better if I’m on my own. If I’m with someone else, we will move at the slowest speed we can both manage. Either I’m the weak link and I start thinking how I am holding them up and I feel horrible about it. Or worse they are the weak link and I slow myself down to remain with them.

5. Have appropriate gear and apparel. Why make something that’s already difficult, even more difficult by not being prepared with the right gear? Going to rain? Have a rain jacket. Going to be hot as balls? Have extra hydration and some sun protection. 

6. Stop, Breathe, Think, Act. This is how I address emergencies in SCUBA diving and it absolutely applies to endurance racing. When feeling overwhelmed or in a dark place I need to stop what I’m doing and breathe, take a moment to think about what I want and then act on that. Not taking the time to think about what I wanted or being able to process with all the external stimuli at Zion, I made an error in judgement and tapped out too soon.

Putting this here for posterity...

David Pettigrew - 2014 Lake Stevens 70.3 Race Plan

Bike Checkin Saturday Afternoon 1-2pm

Bike with race number stickers

2 CO2 

Tires pumped to 120psi

multitool

Bento bag

Tire levers

Inflator tool

spare tube

3 gels duct taped to top tube

patches

Put bike in low gear

Get familiar with the entry and exits from transition. Review swim course and if possible get in for a 15-20min swim.

3pm Race Briefing at LSHS.

Night before 

Prepare drink bottles for bike and put in fridge. Not sure whether to make two bottles for bike with rear cage empty or put a disposable bottle in rear cage.

Set alarm on phone for 3:55am & 4:15am, on iPad for 4:00am & 4:30am

Put Garmin in multi-sport mode and connect to charger.

Layout morning clothes

Warm sweater

Jacket

Tri suit 

Running pants

Crocs/Flip-flops

Timing chip and strap

Garmin 910XT

Organize my bags as follows:-

Swim Bag

Race Swim Cap

Vaseline 

Body Glide

Goggles

Spare goggles

1 Gel packet - eat 30 minutes before start

1.5l bottle of water

Wetsuit

T1 Bag

Small Towel

Helmet with number sticker

Bike Shoes with talc inside

Sunglasses 

Arm warmers

Two Chamois Butt’r sachets/small bottle Vaseline

4 packets of Shot Bloks (opened)

mini-pump

Spare CO2 (plan to leave in transition if not needed on morning of race)

Spare tube  (plan to leave in transition if not needed on morning of race)

Primal Socks

Aero bottle with energy drink

Frame bottle with energy drink

T2 Bag

Hokas

Race belt with bib 789 and two gels

Visor

Put swim, T1 and T2 bags in a backpack for easy carrying in the morning.

Race Day

At hotel

Get up at 4am. Eat banana, almond butter and jam, juice and coffee and hopefully take a dump. Get dressed in morning clothes.

Get bags, bike bottles & Garmin. In car by 4:30am. Arrive LSHS by 5am. Park and get shuttle bus to transition. Arriving at 5:30am.

At transition

Get body marking done. 

Go to my transition area. 

Setup all my gear

Put bottles on bike

Apply body glide and vaseline, put on wet suit. 

Swim

I am in swim wave 8 with a start time of 6:53am. Transition closes at 6:20am. When ready head out and check out the swim course - 

checking out water conditions, the swim entry, exit layouts, along with turn buoy locations.

Identify basic navigation points so that I know what I am swimming towards.

If possible get in the water 10-15 minutes before my start time for a warm up.

At start, find some space towards the middle or back of my wave. Once started focus on the three Rs - Relaxing, Rythm and Reach. Count strokes and sight regularly. Follow the cable.

T1

Press lap button on Garmin on way in.

Slow is smooth, smooth is fast.

Off with the wetsuit, goggles and cap. Quick rub dry of feet and on with socks then shoes. Put Chamois Butt’r sachets, Clif bar and Shot Bloks in tri suit pockets.

Don’t forget to get sunscreened  on the way out.

Press lap button on Garmin on way out.

Bike

Focus on really watching my power for the first hour so it is really steady on my target. Flatten the course. Shot Blok every 10 minutes, 1 gel an hour, get 2 bottles of Perform at each aid station. Empty one into my aero bottle, second in the rear.

Aid stations are around miles 16, 28 and 42. I will stop at the mile 28 aid station for restroom and apply Chamois Buttr.

Ducky tail. Stretch back out on uphills.

Some context on my pacing - On July 19th I rode the Alsea Falls route - http://connect.garmin.com/modern/activity/544958906 . This ride had of around 3,713ft (according to Strava) I think this has a similar elevation gain to the Lake Stevens course comparing to Lake Stevens rides on Strava. My average power was 155W, NP 165W, IF 0.843 at my then FTP of 196W. I felt ok at the end, but did not run off the bike. This might have indicated my FTP was higher than 196.

On July 23rd I tested and got a VO2 max of 252W and an FTP of 177W. I really faded on the FTP test, struggling for the last 5 minutes. VO2/FTP = 1.42. I feel this FTP is probably low as I was obviously tired and/or had test execution issues on that test day. 

My race rehearsal ride on August 2nd (http://connect.garmin.com/modern/activity/555466628) was done at an average power of 141W.

The other unknown is the course. Ironman has the elevation gain of 2,159ft, but all the data I saw on Strava indicated it is more like 4,000ft. So I think I could be out longer than my race rehearsal ride of 3:16, probably more likely > 3:30.

Therefore, I will stick to my lower FTP. Riding the race I should not the race I could. If I go to easy it should help me on the run.

First 20’ @ Z2 (123 - 132W) Then keep to 0.76 - 0.78 IF (135 -138W).

T2

Press lap button on Garmin on way in.

Slow is smooth, smooth is fast.

Press lap button on Garmin on way out.

Bike racked, hemet off, bike shoes off. Hokas on, get bib and visor, put them on on the way out.

Body Glide between legs if sore after bike.

Press lap button on Garmin on way out.

Run

My race rehearsal on August 2nd was 7 miles @ 8:30min/mile pace. I felt good, but the pace was probably a bit faster then I should do on race day.

Here are my targets - First 3 miles at 9:30 pace, next 7 at 9:00, then whatever is left in the tank after that. 

I will be wearing a HR monitor and will keep an eye on my HR, keeping it below 160 and averaging about 150.