Camp IMLP Race Rehearsal, Neill Morgan
Race Rehearsal Plan
June 12, 2015, Lake Placid
Neill Morgan, 56 years.
5’7” 135 lbs.
175 FTP
45 Vdot
Equipment: Wet suit, Cannondale Slice (2010) w/ Zipp 404, Powertap, wheel covers, 28-11 cassette.
Newton Distance running shoes.
Thursday: Swim 2.4
Friday breakfast: Coffee, 2 Larabars, 2 scoops Infinit in 24 oz. H20 (624 calories)
Ride 112 miles.
Friday Nutrition/hydration Plan:
175 cal/hr X 8.5 (6.5 bike, 2 hr. run) = 1488 calories
10 scoops Infinit: 1120 calories
6 clif shots=200 calories
1 Larabar = 190 calories
Total calories available= 1510
Fluid needs: 306 oz for 8.5 hrs.
2 bottles of infinit concentrated (48 oz.) + Speedfil (40 oz.) = 88. 306 - 88 = 218. 1 liter= ~34 oz Need 6.4 liters more of H20 from stops (2 bike stops, 3 liters, then 2, 2 bottles regular strength infinit waiting at run transition).
Alternate water plan: drink bitter tears of despair.
Bike Pace: Stay as close as possible to .68 IF (120 watts).
At end of ride, drink as much as I can keep down.
Transition: Dismount without throwing bike to the ground. Remove helmet, gloves, and bike shoes, put on Newtons. Take one 24 oz. water bottle with 8 oz of concentrate left, fill it with water.
Run 6 miles: Begin at 9:47 while singing “Born to Run.” After 3 miles, speed up to 9:17 if possible.
Friday night: recalculate based on bike/run experience.
Saturday: Bike 112 miles, but better based on Friday lessons.
Sunday: Run 13.2 @ 9:47 for first 5 miles, then 9:17 for 5 miles, then best effort final 3.2
224 Calories of Infinit (2 scoops in 24 oz bottle)
100 Calories of Clif Shots (3 cubes)
1 24-oz bottle of pure H20 for last half of run.
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