Eric Miller RR#1 IMTX 2015
Race Rehearsal #1
Date Saturday April 11, 2015
Location Prairie Grass Trail (London, OH) 30 mile trail
Weather @ 8:00 AM (42 degrees) - 14:00 (56 degrees) Sunny & light wind at 8mph NW
Friday
Swim only.
Load car with all essentials. Nutrition packed and ready to go. Clif Bars / Gels / PB&J / Endurance Powder and preloaded bottles / Salt Tabs. Bike GPS and Watch charged up.
Spaghetti dinner, hydration, attitude in check. One last stretch and work on my left knee. Rock Tape applied and knee is ready. Say a prayer to the Orthopaedic Gods.
Saturday AM
Fish Oil and NSAIDS (400mg) first thing upon waking
12 oz Endurance / Water to sip leading up to start. Wheat toast with PB, Banana / Vanilla J+ Smoothie an hour prior to race
Drive to S. Charleston leaving house at 6:45. Arrive at 7:45 parking in the middle of course, light stretch gear up and ready by 8:00 - Aero Bottle in front / Bottle Down Tube / 2 Bottles of the back / 2 in my jersey so I am ready to go for 3 hours - gels and Clif in the jersey / bento box.
BIKE
Race against yourself. No kidding it’s only going to be me out there Saturday but mentally prepare to race only against yourself. Race inside “the box”.
Expecting to finish in the 6:00 - 6:15 range so goal IF is 69-70% targeting 286 TSS (180 Watts as Baseline may be conservative but need to dig deeper on what number I should be using)
Easy uphills and rip it going down them.
Nutritionally 48oz of Gatorade Endurance / hour 8oz / 10 min with timer set on watch.
Gel on the 15’ every hour and 1/2 Clif with 2 Salt Tabs
RUN
Pace at 10:30 for 6 miles.
4oz / 10 min on the run
Gel on the 45’ every hour
2 Salt Tabs
Might not be enough for the long haul but honestly have not given much consideration to run nutrition.
Date Saturday April 11, 2015
Location Prairie Grass Trail (London, OH) 30 mile trail
Weather @ 8:00 AM (42 degrees) - 14:00 (56 degrees) Sunny & light wind at 8mph NW
Friday
Swim only.
Load car with all essentials. Nutrition packed and ready to go. Clif Bars / Gels / PB&J / Endurance Powder and preloaded bottles / Salt Tabs. Bike GPS and Watch charged up.
Spaghetti dinner, hydration, attitude in check. One last stretch and work on my left knee. Rock Tape applied and knee is ready. Say a prayer to the Orthopaedic Gods.
Saturday AM
Fish Oil and NSAIDS (400mg) first thing upon waking
12 oz Endurance / Water to sip leading up to start. Wheat toast with PB, Banana / Vanilla J+ Smoothie an hour prior to race
Drive to S. Charleston leaving house at 6:45. Arrive at 7:45 parking in the middle of course, light stretch gear up and ready by 8:00 - Aero Bottle in front / Bottle Down Tube / 2 Bottles of the back / 2 in my jersey so I am ready to go for 3 hours - gels and Clif in the jersey / bento box.
BIKE
Race against yourself. No kidding it’s only going to be me out there Saturday but mentally prepare to race only against yourself. Race inside “the box”.
Expecting to finish in the 6:00 - 6:15 range so goal IF is 69-70% targeting 286 TSS (180 Watts as Baseline may be conservative but need to dig deeper on what number I should be using)
Easy uphills and rip it going down them.
Nutritionally 48oz of Gatorade Endurance / hour 8oz / 10 min with timer set on watch.
Gel on the 15’ every hour and 1/2 Clif with 2 Salt Tabs
RUN
Pace at 10:30 for 6 miles.
4oz / 10 min on the run
Gel on the 45’ every hour
2 Salt Tabs
Might not be enough for the long haul but honestly have not given much consideration to run nutrition.
0