Debbie Williams 2014 Buffalo Springs 70.3 Race Plan
Buffalo Springs 70.3 Race Plan - I did this tri in 2012 (also a training/prep for IM Louisville) - it was EXCEPTIONALLY hot (100+). In 2012 I walked a lot of the run & got wrapped up in socializing/walking with others. GOAL is to NOT be last finisher. MAYBE not be last in AG. Have a successful run/walk (without having to walk more than the planned 1 min intervals) - with the exception of walking up the 3 hills on run course.
Weather for this weekend looks good - mid 80s - 40% chance of rain
Thursday AM Computrainer PIG with 2 mile brick run
Friday drive to Lubbock 10-11H
Athlete check in upon arrival to Lubbock
Dinner @ Texas Roadhouse steak, sweet potato, salad
Saturday drive bike course
Wet suit swim
Assemble transition stuff
SWIM: Wet suit Body Glide Goggles ear plugs heart rate monitor
Water bottle to rinse off feet – small towel dry off feet spray sunscreen
BIKE: Helmet Sun glasses Cycling Shoes rolled socks jersey Honey Stinger waffle
Larabar Blistex
ON BIKE: Garmin, straw water bottle, regular bottle with Nuun, bento box with Salt Tabs,
Extra Nuun, Honey Stinger Gummies
RUN: Visor Number belt Running Shoes rolled dry socks Honey Stinger waffle Salt Tabs bandana
Run Garmin
Afternoon Race Meeting
Dinner Texas Roadhouse – repeat of Friday dinner (or the like)
Sunday 4:30 leave hotel – 5AM transition opens
Rack bike – set up transition - try & not too freaked out by all the super fit athletes!
Set satellites on Garmin
Body Glide neck!!
Eat LaraBar about 30 minutes before wave start
Race Day SWIM - focus on pull thru, elbow up & hand out of water - keep head DOWN (except to site)
Stay to RIGHT side of pack up until first turn (to minimize mauling by men when they pass thru women)
Kick extra hard before exiting water to get blood moving in legs.
STRIP - be careful not to step on too many rocks in T1
BIKE Larabar upon exiting park (after 2 climbs)
Aero as much as possible (except for climbs)
HR between 135-141
Salt Tabs at T1 and about ½ way on bike course
Honey Stinger Waffle before golf course climb
Honey Stinger Waffle on flats nearing park
Drink full bottle of Nuun (plus on course Perform if exceptionally hot)
RUN… stay cool – bandana around neck or down top with ice - run 4 min walk 1 min
Run my own Run & not get stuck socializing (and walking)
Thank VOLUNTEERS!!! Especially the afternoon run ones!!