Mark Lane's RR 2 Plan IM LOU '14
4am rise. Coffee, 2 cups applesauce w/ scoop of protein, Cliff bar, banana, sip sports drink until start. I have a 30' drive to RR location, get away from traffic.
6-6:30 Early bike start (today is youngest daughter's 21st, party later) Wear Desoto bibs & EN jersey. Plan to do 3X34 mile loop reloading nutrician every loop to keep some cold fluids. Use my EN 4 Gears, easy first hour then settle into .68 IF. There are a few hills that will take some higher watts, but no spikes. Per hour nut/hyd plan: 30 oz. of Perform, 1/2 power bar, 1 gel (changing to Roctanes, that's what will be on the course), I will use some water to wash down food, as the temperature rises, I will add a Saltstick to the water to get fluid volume into the 40's per hour. Totals: ~425 cals, 1000 mg Na, 40-48 oz fluids per hr. I have been using this plan all summer, and it seems to work. The adjustment for this RR is that sometimes late in a ride I get a little "lazy" with nut/hyd plan, cannot let that happen on raceday.
Run: Change into EN tri kit. 6 mi. ~1hr. First 3 miles Zn1+30" very conservative, last 3 Zn 1 easy. 24 oz perform, 1 gel, and a few chomps per hour. Adjust pacing to keep HR in the 140's.
When done: Protein drink, water, and fruit
Looks like this will be done in the rain, not sure how it will affect things, but it will be cooler.