Big Day Rehearsal
IM training week 11 /Big Day Rehearsal
HIM Tawas on Sept 6
IM Florida Nov 1
Big day rehearsal surprising went well, so I plan on using the same strategy for HIM Tawas next weekend. The only exception, I will have my race wheels to try.
Morning meal: half of avocado and 10 MAP tabs.
Swim: 1 hour:
Was meeting friends at the lake and I was late. I could see them in the distance and decided to swim and catch up to them. It worked out perfect, because I was able to simulate the race start trying to catch up.
Swim went surprisingly well and I was very comfortable.
I had to drive to the park for the bike/run, there was an hour lag time before I could ride.
Ate Powerbar gel chews before the bike start.
Bike: 4 hours
WU:30’ . 5x20’ (5) @z2-high 3, remainder Z 2. Doing the 20’ intervals really helped pass the time.
Bike went well, my focus was on nutrition and cutting back on the different types of food items. Last HIM in Grand Rapids I was trying to eat real food and stay away from sugar. I was drinking EFS and eating sweet potatoes, grape leaves, salt tabs and powerbar chews. I had a pr on the bike but felt there was too much time spent on nutrition.
I scaled back to the following for the big day rehearsal:
EFS drink with extra electrolytes , powerbar gel at top of the hour and that’s it.
Run : one hour with a negative split.
Once off the bike my run felt slow, but I had no stomach issues, and felt good. My run times were 30”slower than expected , but still did a negative splint. Started to feel hungry for solid food felt like to much sugars.
I attached my final nutritional intake sheet.
