BK's RP
This is my first HIM
Here is the plan
4:00 am Wake up eat 4 cups applesauce, banana, scoop protein powder and 1 bottle sports drink
4:30 am Put on body tattoos and timing chip
5:00 am Leave for Race site
5:30-6 am Set up transition
-Swim - no wetsuit, need googles, swim cap and tri glide
-Bike - MAKE SURE water bottles filled; shoes on bike; gloves on handlebars; helmet and sunglasses on aero bars; shirt on top of helmet
-Run - Shoes on mat; race belt on mat; shirt on top on shoes
6:10 Eat 1.5 Powerbars;
6:30 15 minute swim warmup
6:55 Eat 1 gel
7:10 Swim Wave
Swim Plan - Time Goal 45 minutes
Notes: Relax and remember to take the first leg slow; increase intensity after first turn; gradual speed increase in last leg; LWGS are to hold up torso only
Out of water goggle on head; run to bike rack
Bike Plan - Time Goal 3:45 minutes
First 30 minutes is warm-up and fueling; First 10 minutes eat 1/2 powerbar; Minute 40 eat 1/2 powerbar; Drink 1 bottle in first 30;
1 hour mark - Eat 1 gel
1:30 - 1 gel; 1/2 bottle
2 hr - 1 gel 1/2 bottle
2.5 hr 1 gel; 1/2 bottle
3 hr 1 gel; 1.2 bottle
3.5 hr 1 gel 1/2 bottle
Run Plan - Time Plan 2:30
I ran the NYC half marathon in 2:06, but I am giving myself extra time so that I can take the first 3 miles slow
As run starts eat 1 gel
Every 10 minutes eat 1 clif block
1 hr - eat 1 gel
At mile 10 the race starts, everyhting up to this point has been prep - Eat 1 gel
At each run transition drink Gatorade and pour cup of water over head.
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