Charles Hurd Rev3 Quassy 2015 RP
Comments, suggestions from the team are welcome. Given my current body comp and bike speed my bike goal is between stretch and pipe dream. Here goes...
Charles Hurd Rev3 Quassy 2015 Race Plan
PRE Departure
· Buy Seed bottles
· Begin taper on Thursday, last workout on Wednesday.
· Pack and load car Thursday night. Use EN personalized checklist. Pack applesauce for race day breakfast.
· ~4:40 on Friday order Jimmy John’s online: tuna sub, thiny chips, tea, cookie.
· 5 pm depart work, pick up Jimmy John’s, drive to Marriott Courtyard Middlebury. 63 Grand St. Waterbury, CT 06702 (203) 596-1000
Arrival/Prep
· Check in, go to bed early.
· Wake at 6. Eat big breakfast, go to race venue, packet pick up (Bib 1104), and meet with team.
· See team finish Oly. Link up with Steve West.
· Team Lunch at Maggie McFlys
· Rack bike with seed bottles.
· Turkey sub for dinner.
· Layout clothes. Pre-pack bags.
· Early to bed.
· Rise at 4:15 am. Eat applesauce.
· Sportsdrink, gel on way to venue.
· Set up transition. Ziplock bag for run, shoes and compression for bike, helmet, glide.
· Team photo at ticket booth, 6:30
SWIM
· Draft on swim, sight right at buoys. Sight every 20 strokes.
· 2014 Syr70.3 Swim was 43:38. Did not swim straight. Goal sub 40m.
· Out of the water, unzip wet suit, goggles on forehead. Assistant help remove, goggles and cap off at transition rack.
· Socks and shoes, then helmet
BIKE
· Z3 pace the bike target HR 134.
· 2014 Syr70.3 Bike was 3:49:xx. Have improved tires, aero helmet. Challenging course. Stretch goal sub 3:45:xx.
· Fuel early on the bike. Any moment to think not in a decent or heart thumping climb, fuel.
· 2 bottles per hour, 2 gels per hour.
· Shoes off on bike.
· Run shoes, bag, go.
RUN
· 2014 Syr70.3 Run was 2:32:xx. Run pace has improved significantly. Walked hills at Syracuse. Goal sub 2:11:xx . Target 145 HR. 9:40 pace.
· Walk the aid stations, two cups of Endurance. 5 cups per hour, 2 gels per hour, 2 coke cups per hour.
Comments
What do you mean by " shoes and compression for bike" ?
Question about the run calories: 5 cups Gatorade, 2 gels and 2 Cokes per hour seems like a lot of calories for a run. I tend to go light on calories running because my gut goes bad otherwise.
Look forward to seeing you there!
Thank you for taking the time to read and provide feedback!
Shoes and compression: my comments there are in reference to setting up my transition area. For the bike I need: helmet, glide, dz nutz, shoes, and compression socks. Run will be shoes and a ziplock bag with visor, sunglasses, race belt.
I think you're right on the nutrition plan. The balance had me short 95 mg on Sodium, and over 144 calories, all per hour. I re-calculated my run nutrition now to be 5 cups of perform, 1 power gel, 1 coke, and 1 S!Cap (salt) per hour. That results in 12 calories short per hour, and 31 mg sodium over per hour.
I could go coke or no coke depending on feel. And 5-6 Perform depending on frequency of aid stations. Looking at the distribution at Quassy it's not quite every mile, and they are lumpy. In training I've been doing 4 oz Perform every mile, and a PowerGel every 40 minutes. The math on that suggests I'm 170 mg short on Sodium per hour. Might get dicey on a half marathon if the bike wasn't executed 100%. In training the runs are either an hour brick, or so far only two hours solo run. Any sodium shortage hasn't had the opportunity to express itself.
Thank you for the review and input. I'm going to roll with the revised run nutrition plan based on your input.