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Race Execution Plan Feedback Request

Josiah GarrisonJosiah Garrison
in Coaching Forum 🧢

Posted this in macros  early this week. Racing on Sunday. Any feedback is appreciated.

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.

 7:00  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 - Z2 plus 20-30 sec walk through each 1m aide 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.

 Bottom Cookie – Last 3.1 miles. Switch to coke for the final push. Keep drinking a little at every mile.  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

  • Coach PatrickCoach Patrick
    This is pretty well done, and fun to read. :-) My only technical edit would be that you should have some salt on hand in case thing start to go south.

    And, of course, things really ever work out according to plan. You have this plan precisely so when things go wrong you know what to do. Spend a few cycles thinking about your troubleshooting scenarios so that you'll be in a great place.
  • Josiah GarrisonJosiah Garrison
    Thanks. Also trying to decide if i bring 2 bts bottle holder. Have 20 oz btb and 1 aero bottle in dt - cant refill. Aid stations at hour 1 & 2 of bike. Heat in the 80's.
  • Mark MaurerMark Maurer
    Josiah, Is Chroma's going to be the only calories you take in during the race? That's the only thing I see missing.
  • Mark MaurerMark Maurer
    That should have been Cytomax.
  • Josiah GarrisonJosiah Garrison
    Mark-
    I was thinking that I could get the 200 cal/hr from Cyto alone. What's the downside of that? Thanks for the feedback.
  • Coach PatrickCoach Patrick
    JG - is it 200 cal per 40' or per 60'? You list both. If that works for you, great....adding more fluids to your pre-race mix could dilute things so be wary. I just want salt pills so you have external sodium should you need it...we suggest 1,000 msg across all sources per hour...you'll need to do the math on the cytomax and the ratio you plan on consuming. :)
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