Kortney Ringel - Race Plan Eagleman 70.3
EMan will be HIM #4 for me (as well as my 4th Eagleman). The race is relatively close to home for me, so cuts down on the cost and logistics a bit. Basic stats: age 40, 5'9", FTP=235W, Z2 run pace = 8:57/mile The first time I did this race (and my first HIM), I finished in 5:40:00. The two years following, I have had one issue or another, and have finished in 5:41:30 and 5:40:35. Crazy how close those times are! This year, I have made a huge FTP jump, and I think my swim is a bit better as well. My nemesis is the run, especially in the heat. My goal this year is to finish in under 5:30:00. I know I can do it if I execute and everything comes together like I know it can.
Saturday:
10:30am head to Cambridge, arrive around 12:30pm. I'm renting race wheels from Race Day, so drop bike with them before heading to registration. Go to registration and pick up packet. Eat turkey wrap and sports drink after registering. Pick up bike from RDW and head over to Great Marsh Park to take the bike for a last-minute spin and pre-flight check. Rack bike. Head back to xpo for mandatory pre-race meeting at 3pm.
Drink Nuun/water throughout the day. Dinner: grilled chicken, veg, small portion of pasta (about 1 ½ hrs before bed).
Prepare 3 bottles of Perform.
Load Bento with Saltstick, gels. In bed at 8:30, lights out 9pm.
Sunday:
Wake 4:15. Get dressed, put on timing chip, secure with safety pin. Apply sunscreen.
Eat breakfast - applesauce and banana, protein shake. Drink sports drink on way to venue and throughout transition setup.
Leave hotel around 5am; arrive to transition at 5:15am.
Set up transition and be out of there by 6am at the latest. Once transition is set up, head to our tent and park. Chill for a while.
Put on wetsuit around 7:30am.
Swim: 15 minutes before swim wave (7:50) take gel with 8 oz water. Position a little behind front of AG wave. Go time = 8:05am. When gun goes off, start relaxed and don't worry about pace. Settle into rhythm and then pick up the pace once the adrenaline starts to decrease. 
I wish I was a super fast swimmer, but goal is to be out of the water in 40 minutes... if current is unfavorable, I'll be ok with 42-44 minutes.
T1: wetsuit off.
sunglasses, MyAthlete tracking device, helmet, shoes, GO.
Bike:
settle into Z2 watts for first 20 minutes (190W), keeping on eye on HR, which will be high initially.
have ½ Powerbar after HR settles down; take 1 saltstick
Drink Perform every 10 minutes
Strawberry/Banana PowerGel every 40 minutes (0:40, 1:20, 2:00, take one last gel before getting back to transition)
1 saltstick per hour
grab bottles of perform at on-course aid stations
after first 20 minutes, pick up the watts to Z3 (200W)
Goal, depending on wind: 2:35
T2: rack bike. helmet off, put on Zoot shoes, race belt, grab visor, Bloks and Saltstick. GO
Run: put on visor and stuff nutrition while running.
MUST hold back and run slow, ESPECIALLY if it is HOT. 9:30/mile target. The run is flat, so it is very easy to overdo it at the beginning.
At mile 3, pick up pace to 8:55-9:00/mile. Take short walking breaks at aid stations to get in the nutrition, water/ice. Be sure to chew shot blok before reaching aid station so can wash it down with H20. If it is HOT, drop pace and run at about 145-150bpm or so.
Nutrition: At aid station 2 (~ 2.5 miles), start taking 1 Blok per aid station (the gradual addition of calories on the run works better for me than doing a gel or 3 bloks every 40 minutes or so); also at each aid station ~ 4 oz perform; Cola if needed.
GOAL: 2:00
I always like to set 3 goals: 1 = pie-in-the-sky-everything-goes-perfect; 2 = realistically achievable goal even with a small hiccup and 3 = the I-won't-cry-if-I-achieve-this So, here goes: 1: 5:20; 2: 5:30; 3: 5:39:00
I have had a great time training this season. I'm proud of the fitness gains I've made on the bike, and think I have put together a couple of additional pieces of my ever-evolving swim. 
I know this is going to be a great race! Best of all, I will have my family and some friends there to encourage and support me. Best thing ever!