Rv3 Quassy Course Screencast...
Here's something for you Half Rev folks to think on:
https://www.youtube.com/watch?v=E_mhnDsFBS0
Also, some other notes:
General Food Pre-Race
Drink 90 TO 110 oz of liquid per day for three days leading up to your race in ADDITION to what you lose from workouts.
Plan on a big breakfast on Saturday morning, then a moderate lunch and light dinner. Avoid fruits and fiber!
Hydration & Nutrition on the Bike
You goal on race day is to pee 1x on the bike.
Drink every 10 minutes at the least; I do every 5 minutes (aerobottle makes this easy).
Eat foods with sodium (we recommend PowerGels and Powerbars).
Have extra salt to supplement in case you have to use water, etc. Never drink water alone.
Since race will be over 80-85 degrees, you want to increase bike fluids to as much as you can handle. We recommend 2 bottles in the first hour, then backing off to 1 bottle per hour. Or drink until you burp it up and then back off a bit.
Hydration & Nutrition on the Run
Drink 4oz of fluid per aid station - during the walking period.
Have a plan for nutrition per a schedule, but know that if you feel good early on, you should eat then (it gets harder to eat the longer you go!).
Aid Stations Management
On the bike, the aid stations are as follows:
• Bike Mile 15.5
• Bike Mile 29.1
• Bike Mile 39.5
On that last aid station your goal is to get a water bottle that you can use in last 5 miles to pour all over yourself to get cool.
On the run, use the first aid station (if possible in transition) to get soaking wet (watch your shoes!) to get cool and keep your core body temperature down.
Damage Control
Given the heat, this is a fueling event with a race at the end. Period. You can't afford to mess up the fluids. If your stomach does get upset, back off of the effort a bit for 5 minutes. Consider some salt if you feel like your stomach isn't processing the fluids out.
Lots of sunscreen and a hat to keep the sun off you, consider cooling sleeves if you have them!!
Comments
What about us Oly-ers... especially the slow ones that will take 3 1/2-4 hrs.? Also, gonna be a bit hotter on Sat. too. Joy.
PS I've never used salt caps/sticks. Any risk to never having tried them out in training? Or do I not need them if I never have in 3+ years? (Although, maybe that wa my prob at Rev3 Maine HIM last year. Run sucked)
Thanks Coach P, very helpful!
Kim, I've never used salt tabs either. I plan to really try to rely on sports drinks with high sodium content so I don't have to try something new race day. I expect to be out there over 7 hours so have concerns too. I plan to take in fluids at every aid station on the run to make sure I stay hydrated. Good luck! I'll see you after the race at lunch.