Cedar Point Race Execution plan!!!
Saturday:
Large breakfast
moderate Lunch
Small dinner
While I sip gatorade throughout the day to keep me hydrated and stock up on electrolytes
Watch some old kung fu movies in netflix and be in bed by 8pm!!
Race day!!!
Breakfast
2:00 2 bottles of naked juice
4:30 3 spoons of applesauce, 1 toast, 1 cup of peanut butter,1 banana, Half a bar of powerbar, 1 bottle of gatorade sipping it until 6:45, gel the last 15mins before the gun goes off.
Racing kits
Felt 09 B2r (aka mistress) with 85mm edge wheels
Garmin 800
Toronto Triathlon club tri top and shorts
Rudy project wingspan black
Oakley jawbone white lens or fire iradium lens depends if over cast or raining. Ill decide the day before.
SwIm Goal 1:20-1:24
-Wu for 300m. 100m slow, 100m @ 100% all out, 100m easy (I have found the 100% all out stimulates me and wake up my system, it also get rids of race jitters). If more time 100m more easy.
-Swim only as far as my technique would allow me.
- Swim to the rythym of Jeopardy (weird I know), it works well in the pool.
- 22 "perfect" strokes will get me 25m, count strokes up to 22 strokes then start over again.
- sight every 5 strokes
-try to draft but if it makes me work harder, leave the draft
-swim inline with the buoys, I dont mind the contact if anything I love it but I need those 22 "perfect" strokes. Plus itll be a less crowded swim
- Walk at 2k mark (2loop swim) to reset the system. Eat a gel here? (suggestions?)
T1
- jog to T1 while working on lowering the heart rate
-eat 1st gel that counts as 1 gel in the bike.
-take my time, its an ironman race! Make sure I have everything I need.
Bike Goal 6hrs-6:15hrs
Bike Nutrition
60mins - 2bottles of gatorade 320calories 580Na
:00 - powerbar gel 100 calories 200Na
:30 - powerbar 1/2 bar 125 calories 75Na
Optional : carry salt tabs (take more if its too hot) each pill contains 50mg salt
Toal calories/hr: 545calories, 855Na <---- thats a buffet! but Ive trained all of three months with that and I havent had any issues!</p>
-Ive repeatedly watch the course video, study the profile over and over again and I am confident that I COULD do a sub 6 bike split. But I should ride a 6hrs split at best
- first 1hr Ladidaaaa pace. Just ride along. Everyone will pass me. Focus on your garmin and wattage and nothing else.
- first 1hr goal watts 152w! Best time to drink and eat to replesnish the lost calories from the swim.
-Profile design aero bottle holds 1.5bottle of gatorade. Will finish 1 aero bottle and a half then dial in depending on the temperature.
- keep hr low so I can digest food properly.
-2hrs+ HUNTING TIME!!!! (just to get myself psyche) Move watts to 164w (.7 IF).
- Ride the easy part hard, hard part easy!!!! Nail the climb, hammer the downhill!!!!
- Stay aero but relieve yourself every 20mins (somewhat flat course)
- work on my Lap Pave and NP ave for 4k to have a steady VI
Ive asked this before but maybe its worth asking again now that Ive figure out my power and found out that elevation isnt hilly. I ride a compact crank with 11-28 cassette. I have 11-25 cassette, should I change and use that or leave the 11-28?
Anything I miss?
Run Goal 4:30
- E-pace + 30secs for 1hr. 10:30min/mile. If feeling good gel at :15mins and 45mins while drinking 4oz of gatorade every aid station. After that gel every 45mins while keep the 4oz of gatorade every aid station.
- Mile 0-6 Dont bring the suck closer. Run for fun. Watch everybody pass you . Focus on form and control pace.
-Mile 6-18 Itll suck but do the best you can. Run easy pace (10min/mile) but if it feels like work back off to 10:30min/mile. At the same time watch the heart rate to not go beyond 156 (ave bike hr + 10-15beats)
- Mile 18-26 Suck it up! The line! Start reeling people in but not change to a different gear. Try to down gatorade as much as I can and if not switch to coke. Once I start the coke then keep using coke until the end.
- count how many people I pass
- Turn on the "killer instinct music" (for me: animals I have become by three days grace!! I think itll be appropriate for the situation)
- .2miles enjoy! Celebrate! play the crowd! Savor the moment!
This is it!!!!!!!!!
Thanks Team!
Comments
I would keep the 11/28 on the basis that "more gears are better".
Also, I would emphasise the opportunity on first part of the bike (before you aim at an IF of 0.7) to front load your nutrition.
The plan looks pretty solid.
It's been fun working with you in the lead up to the race — happy to have a look at your race afterwards if you like.
And, good luck and enjoy the day no matter what transpires — remember it's just a game!
Cheers
Peter
Peter you have been a huge factor on helping me with my bike and power! Cant thank u enough!
I will keep the 11-28! I have two jobs i dont need another one of course i will definitely have fun!
Question about feeding more in the run
If i feel good leading up to the 2nd hr should i take another gel at 1:15? Then 1:45?
So itll be :15, :45 1:15 1:45 then 2:30.
Jayson — most peeps find it hard to digest carbohydrates during the run, so my suggestion would be to take the Gatorade as planned and see if you get the feeling that a bonk is coming. And if so, then try a gel.
That said, on the run per hour I take 240 cals per hour as Infinit drink plus 2 x gels — but that works for me.
YMMV