Eagleman Race Plan Bryan
TARGETS:
WEIGHT: 175 lbs
TIME: Swim: 40 mins – BIKE: 3:00 hrs – RUN: 2:00 hrs
Staying focused but loose and thinking execution!TRAVEL AND PRE-RACE WEEK:
Stay well hydrated all week! Water with me at all times.
Friday- Leave home Friday afternoon and arrive in Cambridge by 5pm
Check in to house.
Start assembling race bags. Assess what you may have forgotten/need.
Prepare gear and bags as described below. Check functionality of all gear, equipment, and electronics. RELAX for the night.
Saturday: Sleep in. Oatmeal with almonds, banana, and protein bar for breakfast. 10-11 AM- Head over to mandatory bike and gear check in (T1/T2). After bag drop off; walk transition, study terrain from bike position to mount area. Visualize race day and where I need to go. Remember coach’s advice- Find your row- grab bag- go towards the exit. Take a 15 min shake out swim. Next, return to the house. Legs up as much as possible. Prepare nutrition for race, lay out morning clothes race kit, morning bags, and listen to music. Dinner 5:30- Fish with white rice with and a little something dessert. Bed by 9:00 the latest.
NUTRITION:
I will be using Water with Nuun, Cliff Blocks; margarita- extra salt, wild berry. Chomps and Bonk Breakers from the course.
GEAR:
Morning of
TIMING CHIP, LG tri shorts and top, wetsuit, TYR Goggles, swim Cap, 1 Cliff block and 1 mojo bar
Body glide on neck and under arms.
Garmin 910 fully charged - turn on 20 minutes prior to start
BIKE Setup
Front: one water bottle and GARMIN 910 (will put on after swim)
Frame: Bento box- 3 cliff blocks sleeves, cut into half, totals calories 600. 2 mojo bars, cut into half, total calories 400. Lip balm
Behind seat: 2 x C02 cartridges + 1 spare tubes
T1
BAG(WITH VISIBLE COLORED MARK AND NUMBER)
HelmetBike shoes
Socks
Towel
Arm Coolers
Sunglasses (clean)
BIKE SPECIAL NEEDS
NA
T2 BAG(WITH VISIBLE COLORED MARK AND NUMBER ):
Shoes w/ socks (inside shoes)
Ziplock bag: Towel, hat, Body Glide for Small tube of sunscreen
Bottle of water and 2 cliff blocks
RUN SPECIAL NEEDS
NA
RACE DAY:
? Wake up 3:45am and have breakfast: Oatmeal with 1 tbsp peanut butter and a couple chocolate chips, banana, coffee. Start sipping some sports drink. Stay calm and in my box. Work off check list.
? Leave house at 5:30.
? Arrive T1 at 6:00 am, body mark, set up, and check wheel pressure, food into bento box, bottle on bike ready to go. Exit T1 ASAP and relax.
?
6:30 put on wetsuit, get rid of morning clothes, head to water. Hop in for a few minutes.
? 6:45 take one gel w/8oz water and seed myself based on swim 35-40mins. Be one of the first in the water from my group.? 7:00- Age groups begin!
THE SWIM (TARGET 00:35:00):
? Follow EN protocol picking up pace for the first 300 m and settle in to my box.
? Only swimming as fast as I can maintain form. Line up when 100% ready.
? Think rhythm and feet, not speed. Find my happy place, pick a spot and swim. Swim on the right side of the marks for the first length
? Final 200 m- review transition plan. Swim until my hand hits the bottom.
? Unzip wetsuit to my waist and go to the nearest available stripper.
? Wetsuit into a ball, jog to transition.
T1 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST
00:04:00 minutes
? Find my row, grab my bag and head towards the exit of tent.
? Ground up- socks, shoes, HR monitor, helmet, sunglasses, sunscreen on face and shoulders, give volunteer suit and bag.
? Grab my bike and go to mount line.
THE BIKE (TARGET 03:00:00): THINK EXECUTE LIKE NINJA!!!!! Stay in my box – ten miles at a time – aid station to aid station.
Cadence 85rpm
HR 150
? Drink and eat according to plan. Drink one bottle an hour with two Nuuns, eat every 20 mins – 100 calories and 2-3 salt tablets an hour.
? Ride first 30 minutes easy. Spin up the climb out of town- little ring. Focus on bringing HR back down after transition. Settle in.
? Focus, keep upper body loose- don’t be rigid.
? Get in aero for next section
? Think PATIENCE and DISCIPLINE.
? If need to stretch. Do it immediately after an aid station then get back on.
T2 : THINK SLOW IS SMOOTH AND SMOOTH IS FAST
Time in and out 4:00 minutes
? Take Garmin OFF BIKE!
? Don’t change in tent. Grab bag, and drop somewhere outside of tent.
? Socks on, running shoes, fuel belt with number, Garmin on wrist, sunscreen if needed, and hat.
? Put helmet, sunglasses, and shoes in bag.
? Stand up, focus, bathroom break if needed, out RUNNING through the tent.
THE RUN (TARGET 02:00:00):
? Remember proper execution. Plan to walk the second half of every other station, use them to stay with nutrition plan
? If feeling good in the beginning, EAT! Water and chomps at the aid station. Continue taking salt tablets.
? Ice in the hat and cooling sleeve (inner bicep)
? Keep it in control. Think baby steps.
? Find rhythm and run the targets.
? Zone into your race – Do Not Follow others
? THINK GREAT FORM!
? Think PATIENCE and DISCIPLINE!
? At ½ way point, do a gut check. Remember that hitting ½ way is tough stuff. Take 30-60 seconds while running and mentally assess state of being. Do I need nutrition? Salt? Fluids? Am I hot? How is my HR? Can I see straight?
Focus on form each time it gets hard!!! Remember one thing when it gets harder.
? Switch to coke if needed.
? Run aid station to aid station. Treating each stretch as its own event.
? Enjoy the last quarter mile. Fix top, slow your pace, look around at the people. ENJOY THIS MOMENT. Give as many high fives as possible. Take in the whole finishers chute. Listen for your name and smile a huge smile!
Comments
FYI the following is what i noticed:
1) I am not sure if there are Wetsuit strippers.
2) I do not think that your transition bags will be racked.. they most likely will be with your bike.
3) I do not think there is a changing tent.
4) Climb out of town? Are you speaking about the same Eagleman? both the bike and run are flat as a pancake. There are very little climbs on this course
5) Remember the run is very flat but very little shade. So it is going to HOT. so stay cool and pace based on the heat.
During the swim, you can actually stand the second half of the swim. So we have that going for us.
I will see you at the race,.
Thank you everyone for the comments.
I wasn't sure of the format of an HIM. I figured there would be tents and strippers but that doesn't sound like the case.
My plan is to run Z1 for the first mile, Z2 for the second mile and gauge the heat from conditions from there.
Looks to be about 60ft of elevation over the coarse but i didn't want to leave out any details, maybe it was a little over kill.
See you there!