Mary R's San Juan Race Plan

Mary Russo

Race Day

Wake up at 5:15am:  Leave hotel by 6 am.

Breakfast: 1 banana, 3 scoops protein powder, 3 Cups applesauce.

 

Pre-Swim: 1 bottle of Infinit mix starting at 6 am.  Sunscreen and body marking.

Swim:

Set to go off at 7:00 am

Approach conservatively, stay in box and swim steady. Wear tri shorts and top. Syracuse swim was 39 minutes…hoping for less physicality during swim as it is a smaller venue. Race rehearsal swims have been about 42 minutes.

Goal: 39 minutes

T1

Transition:  try to keep under 5 minutes. Place old shoes near swim exit to help make the trek from Swim Out to Transition (1/4 mile).

Bike shoes (no socks), gloves, race belt, head band, sunglasses, helmet

Tires to 110psi

Use Garmin 910xt and set for auto multisport.  Try not to screw this up!!!!

Bike:

Bike at 0.79 - 0.8 IF (~140W) estimate that it will take 3hr15m - 3h:30m. to complete course.

2 bottles of Infinit (260 cal/bottle) slight concentrate (use over 3 hr/16 oz Infinit every hour)

Aerobottle with water

Salt tabs – need 575 mg additional sodium, 4 tabs per hour. Take one every 15 minutes with water during bike.

Pee once during bike!!!

Use Gyro helmet.

 

T2:

Layout “T2” - run shoes, cap, fuel belt with 1 hr in each bottle, and watch strap.

Goal: 4 minutes

Run:

Start at 11:05min/mile, after 3 miles go to 10:35min/mile. Then, last 5k, give it all I’ve got! J

Focus on keeping good posture with strong core.

My One Thing: 

So grateful for the strength and fitness I am blessed with and I will respect everyone that has supported me during my training, my teammates, and my training self. This is a wonderful sport and has brought so many wonderful people into my life.

 

Paul Hough

Mary - sounds good. Be sure to stay vigilant for potholes on the bike, especially in town. I got knocked right off my aerobars and nearly crashed less than a mile from T2 when I hit a huge one (too excited about being almost there). I'm talking about the first and last 5 miles of the course when you are in the city. Unless they've repaved since 2012 some of the seams were really bad. Watch for manhole covers too. Some were sticking way up and others were recessed more way down just like a pot hole. You have to stay alert for road hazards on that course...which reminds, you will see a lot of Iguana splotches on the highway, but they were pretty good about getting all the carcasses off the road.

Mary Russo

Thanks Paul
I plan to ride Friday and take stock of the conditions.

Coach Patrick

Mary - my only stipulation is that you eat earlier. You probably need to eat about 3 hours before, then sip sports drink and have a gel at 15' to go, etc. Info on that in the wiki....otherwise looks great!

Paul Hough

Mary - be sure you are riding with others. The traffic simply isn't safe...especially in San Juan. I'm coming a day later this time because I learned in 2012 that riding your bike in San Juan before race day is a NO GO. I didn't do more than 10 minutes before deciding it was too risky. Last year I went Thu-Mon; this time Fri-Tue. I will have all my work-outs complete before I board the plane Friday...that was my take away from 2012. For race day, the roads were all closed and well-marshalled, so no problems.

Robert Sabo

The streets in town are not rideable until the race. If you want to ride you should take a cab (they are all jumbo vans) and head out to the section with the twice loop. This section was flat, well paved, and nothing that needed to be scouted ahead. So what I'm saying is, if you are riding to preview course then forget about it. Do the cab thing, both ways, if you need a considerable spin on your bike. This is based on my experience two years ago.

Mary Russo

Thanks Robert,
Good to know about the cab. So are you saying there's no need to scope out the bike course ahead of time?

Mary Russo

Thanks Coach Patrick,
I will get up earlier and get the breakfast in!