ROB'S RR#2 PLAN
RR#2 Race Plan
Go to sleep early the night before having already set aside baggies of powder and nutrition. Bottles premixed in the fridge.
3AM 2.5 cups applesauce and scoop of protein powder and banana
5AM powerbar and perform
5:45 gel/h20/perform
6AM start
Speedfil A2/ frame bottle + 1 bottle in jersey (tri shorts) 6 baggies of powder Perform 4 powerbars and 2 Powergels with caf
BIKE 1st 45 min at 65% ~ 165W
THEN 70-72% 175W-180W
Second half shoot for 185W because my NP/avg usually lower then what I think I’m riding by watching my Garmin
1 ½ bottles(24 oz/bottle) 1st hour then 1 bottle/hour more if I can handle it or if hot PEE x2 at least
1/3 powerbar/ 30 min and caf gel at 90 miles the 2nd gel as needed.
Stay Aero/ Two stops for reload perform
Run
Practice running slow pace LRP is 7:47 so goal is 8:15
Carry gels probably need just 1 around 1.5mi and bottle of perform
Focus on form: Chin up Elbows back shoulders relaxed loose fingers