Keith's Raleigh 70.3 Race Plan - Draft
IM Raleigh 70.3 Race Plan
Race Day Sunday
I DNF'd this one (my first 70.3ever) last year due to pain in my gut. Turned out to be most likely gas from breathing too much air during the swim. May address this with some gas-x during my pre- race meal.
Hydrate and plenty of sleep all week
Friday -
Packet pickup Friday afternoon
Carb loaded dinner
Saturday
Drop the doggies at the Kennel and head to downtown Raleigh around 10 to shop IM market & alternate Race Packet pick up
EN Team lunch @12 Tobacco Road Sports Cafe (Demon Deacon Pasta)
Check into Hotel
Athletes Meeting @ 2
Take bike to T1 around 330
Light dinner around 530 6
Hangout until 730 8
Race prep and in bed by 10
Sunday
Pre-Race
Rise at 4
cup of yogurt w Granola cereal, and coconut water
Head to T2 and set-up T2
Shuttle to Swim start
drink Naked Fruit smooothie en route
place water bottles and fill bladder on bike
Pro Meal or clif bar with sports drink between 630 and 7
Race start 7:30
Swim
Start towards back left (I drift right)
First 200 yards warm-up and get rid of jitters
settle in to rhythm
Exit water at approximately 8:15 (hopefully)
Unzip and peel wetsuit to waist as head in to T1
Stuff the Bike bag
Dress and roll...target 5 mins or less in T1
Bike
easy start small ring and high cadence for first two miles
Plan to drink one 24 oz bottle of infiniti go far per hour
consume bonk breaker in first 15 -30 mins of third hour
Hope to get off bike in about 3:02
Run
consume gel and sports drink on way out for the run
Start with focus on establishing my run cadence during first 2 miles and then just settle in
consume gel around mid-way point and 4 oz of perform every mile so
Last three miles downhill and let it roll to the finish
0
Comments
Looks like a good plan, Keith. Good luck and I look forward to meeting you at the EN lunch on Saturday.
Keith...good plan.
One comment. You mention one 24 oz bottle of Infinit per hour. Are you carrying 3 bottles of Infinit on board? Or do you plan on carrying Infint powder & stopping to mix it? I use & love Infinit too. But for a HIM I will concentrate 6 scoops (3 hours worth) it into just one bottle. I use this for nutrition and take water off the course for hydration. This way I don't have to stop to mix it, and I just take very small sips of it. I've done this in many races and training rides so my system is use to it. You may want to consider this for future races. I wouldn't try anything new in this race.
Good luck.
Keith, Look forward to meeting you at the EN lunch on Saturday. Your plan looks good. My only input/advice would be to watch your hydration on the bike if it is particularly hot/humid on Sunday (fingers crossed it won't be...) It is really really hard to get caught up on hydration on the run if you find that you have gotten behind. It's easy to "stick to the plan" but sometimes the plan has to change based on heat/humidity. For example, on a typical Ironman bike I drink 2 bottles of perform per hour, on a hot/humid race I have to up that intake to 3 bottles per hour. It sounds crazy but that's what my personal sweat rate and sodium/caloric demands dictate. So, just watch the heat, and if you feel like you are sweating more than normal don't follow the plan into the wall, be prepared to adapt.
Good luck, see you on Saturday!