Steve Beyer HIM race plan
Doing a local race..."Route 66 HIM" in Springfield Illinois, Sat. July 26th
Leave at 2pm on Friday (2 1/2 hr. drive), check into hotel and make 15 min. drive to race start for packet pickup. Back to hotel and lite dinner (made at home, brought in tupperware) of GF pasta with small amount of chicken for dinner....eat by 7pm. Fill (3) bike bottles with 3 scoops of perform, and mix and fill (4) 10 oz. fuelbelt flasks with perform drink for run.
Sleep by 9pm.....as a side note, this shouldn't be a problem since my wife and 3 (still at home) daughters will be out of state visiting my oldest daughter 
3am breakfast: (800 cal.) (1) blueberry oat Bonkbreaker bar, (1) bottle perform, (1) "Steve's special smoothie"....1 1/2 cups chocolate almond milk, ice, a banana, 1 scoop chocolate flavored rice-based protein powder....YUMMY 
Up at 5:30 and to race site by 6am. Turn OFF the auto shut down on Garmin 500 at truck when unloading bike, set-up transition area with nice bucket to rinse feet after swim (just kidding), take gel with H20 about 15' before swim start.
Swim: Checked yesterday and water temp might not allow wetsuits, will go with sleeveless if can. It's a small, non M-dot race so should have lots of open space. Just keep good form.....last years and this years swim TT's are all around 35' and did 33:xx at Muncie, so.....
T1: Much shorter than Muncie, should pick up easy/free time here.
Bike: FTP test prior to 1st RR was 277, then did a 232 NP in RR#1, but legs were a bit trashed on run following. Then FTP test prior to RR#2 was 254 , but did a 3 1/2 hr. ride 4 days later at NP 221. Was confused/worried about all this so talked to coach P who advised to go for a NP of 220 on RR#2. Did a NP of 222 in RR#2 and felt great on run, so for the race.......
Do 1st 15-20 min's at 212-215, then crank out steady 5 mile laps (set on Garmin 500) at 220-225, which is what I did in RR#2. Drink 8 oz. of perform on 15',30',45' marks and 8 oz. H20 with gel on hour marks. That's 320 cal/hr. and worked very well in RR's.Will tape two gel packs to frame, and carry 3 bottles of perform...debating whether to carry own H20, or grab on course??? RR#1 time was 2:45, and RR#2 was 2:33, but just want to ride steady and hit good NP.....let time fall where it will.
T2: Dismount, rack bike, helmet/shoes off, turn on garmin watch(give it time to get on-line), socks/shoes on, fuelbelt on then put flasks in, grab cap (EN of course) and go. Should be around 2 min.
Run: First 3 miles at 8:45-8:30 (MP 8:15). I tend to do best gradually speeding up rather than suddenly going to MP after mile 3. Did well in holding MP (and under) in RR #2, so this is the goal for miles 4-10 on race day, then let 11-13 be whatever I can hold. 5oz of perform every mile with H20 and a gel at mile 6. Carrying own perform via fuel belt (4 10 oz. flasks) because they're serving something else on course, and don't want to risk GI problems. This will carry me thru mile 9, then go with H20 after that.
Goals: Primary- Stay in my box and execute well. Hit my power and pace goals. Time??? secondary to primary goal, but on a good day, based on training metrics, I think I can break my PB of 5:09
Any and all input welcome.
Comments
Otherwise rip it up!