Folsom 70.3 Race Execution Plan - for your review
Tribe - your feedback is much appreciated it. Good luck to us all!
2014 Folsom Long Course Race Plan
3 AM Wake Up – 600 liquid calories – Protein Shake & Gel combo. Doze off if possible.
4 AM Get up - drink some coffee (as usual). Sip about 10oz Cytomax for next hour.
4:30 Drive to race.
5:00 Set up transition working from checklist
5:30 - Biological break. Then 15 minutes of easy jogging & active stretching to get loose.
6:15 wash down 100 calories of gu chomps with water.
Wet suit on, get in the water. 10 minutes of warm up swimming, then into position on far left of the course – breathing to my right.
6:30 Wave starts – go out hard first 400, try to get a good draft. Then settle into steady pace, no surging but no slacking. Perfect, effing form! Last 100, good medium kicking to wake up the legs.
T1 Swim exit, butter baby, smooth, deliberate economic motion. Get out on that bike and get moving.
Take 20 – Relax, let those tools pass, -see you on the run big guy! Gradually bring down BPM, stay in Z2 easy does it. Patience grasshopper
Start drinking Cytomax (course nutrition). Sipping every 15 min. Consume 200 cal/ 22oz every 40min if hot, every 60min if cool.
Settle in to low Z3 for first 28 miles – all 2k feet of climbing happen here, don’t blow the engine dancing on the pedals like Alberto Freaking Contador. Stay in the seat or better yet, in the aeros. Be the Metronome.
Ok to push a little in the last 10 miles without leaving Z3.
T2 ditch, grab, go. Time to Oreo
Top cookie - 1st 3 miles Z2 plus 20-30sec of walk through each 1m aid station. Dink 6oz cytomax/ mile.
Creamy filling – middle miles 4-10 steady zone 2, flatten the rolling hills by adjusting effort level. Be the Metronome.
Drink at every station, snack if so desired. Alternate H2O & Cyto.
Last 3.1 miles. Switch to coke for the final push. Keep drinking a little at every mile
Bottom Cookie – Last 3.1 miles. Hold on at all cost if hurting, go to the one thing and suck it up! If feeling good, freaking go for it!! Use the “one thing” to push harder. Leave it all on the course baby.
Finish!! Who da man?! I da man!!
Comments
Carla