Todd Bray's Muncie 70.3 Plan
This is my first Race Plan on EN and maybe it's too much info but I wanted to use the opportunity to think things through.
Thursday:
Start the day with a good breakfast after my swim (Vasa) workout. Scrambled eggs with veggies and a banana. Goal is to consume some additional carbs and sodium beginning at dinner. Carb ratio should be about 2.4 x body weight in pounds [344 grams of carbs].
Double check pack list after work and load car with gear/bike for trip to Muncie. Hopefully arrive in Muncie no later than 7 p.m. Thursday evening. Upon arrival check into hotel and bring bike and gear in with me. Find a local Italian restaurant and have a decent dinner including some grains. After dinner, review bike setup with bottles/cages/computer and make sure everything is secure and road ready. Read and relax and do a little foam rolling before bed. Try to be in bed by 10-ish.
Friday:
No alarm! (A special treat for me!) Arise and have a good breakfast consisting of oatmeal, a banana, scrambled egg white and avocado. I will also have a bottle of sports drink. After breakfast, load gear in car and drive the bike course. Check in, Ironman Village and transition open at 10 and depending on the weather I may/may not rack my bike at the Friday optional bike check in. The forecast is not great so I will decide upon arrival. After check in I will have a bagel or fig newtons before reviewing the swim venue and doing a short practice swim. I will make mental notes of landmarks for siting. For lunch I will have a pre-purchased turkey sub and pretzels along with another bottle of sports drink. It the weather permits, I will then ride the run course and make note of any areas that may affect pacing on race day. Upon completion of the run course review I will then make a mental note of any landmarks, etc. from transition to familiarize myself with the area. Back to the hotel and round 3 o'clock I'll have a Powerbar and a bottle of sports drink with additional Carb Pro. Shower/clean up and find a place for a light dinner of grilled chicken breast and a small bowl of pasta. Once back at hotel, apply Tri-tats and lay out morning clothes/gear. Double check transition bag and fill bottles with Gatorade dry powder. Make sure nutrition is marked with time intervals and load into bento box with additional salt. Talk to a couple of friends by phone and then read/relax before bed. Try to be in bed by 9-ish.
Saturday:
4 a.m. alarm to a breakfast of 2.75 cups of applesauce, a banana, 1 scoop of why protein and a bottle of sports drink. Gather belongings and check out of hotel. Drive to venue and either check in bike or load with nutrition/fluids. Bring pump! Setup up transition as minimalist as possible and leave only run shoes/socks, run nutrition, visor, and race belt/number laying out. Use rubber band around two gels and baggie with two salt tabs. If raining, cover with small kitchen garbage bag. Put on swim skin/wetsuit and exit transition for swim venue. If possible, get in the water. Have a Powergel and 8 oz of sports drink with Pre-Race @ -0:15
Race Details:
Swim: Goal = <43'</p>
Swim only as fast as my ability to maintain form. If I feel it slipping...slow down. To help focus on technique count strokes. Ask myself...am I relaxed/loose? Is my head position good? How is my body roll and shoulder rotation. Don't worry about drafting and try to swim inside the buoys if possible. Only put in the box what I am in control of at the current moment. Exit the swim venue and move goggles to forehead.
T1: Goal = <4'</p>
Think smooth/fast. Remove swim skin/wetsuit at transition spot and then place helmet and sunglasses on. Unrack bike (with shoes pre-fastened) and head smoothly to the bike mount area.
Bike: Goal = <2:40 [NP:197/Avg W:191/IF: 0.838/TSS:176]</p>
Ride approximately the first 15-20 minutes at a Z2 effort [172W or 73%FTP] before moving into another 15' interval @ Z3/83% FTP/195W. Eat half a Powerbar and continue to sip fluids on a 15' interval. At 30-35' elapsed time increase power to Z3/85% FTP/200 W. Have a gel at :40 and continue to hold power with steady avg. cadence for 60'. Continue gels at 1:20 and 2:00. Power should remain close to 85% FTP. At mile 50 have 3 Clif Bloks. Goal is to pee once and consume approximately 2.5-3 bottles on course. Remove feet from shoes prior to mount line and be ready to transition smoothly to bike rack.
T2: Goal: <4'</p>
Think smooth. Find bike rack and remove helmet. Put on visor, race belt, socks, shoes. Put run nutrition in tri kit back pocket and exit T2 smoothly.
Run: Goal: 1:46:00 using 3/7/3
Goal is to begin run with a full fuel tank and pace at HMP -30: [8:27] for first three miles. I will feel like I'm holding back but this is to let the body settle down from the bike. Use aide stations as needed drinking when I am thirsty. Sip at least two cups prior to finishing mile 3. At mile 3 pick pace up to 7:57 per mile and use aide stations as needed. Consume one gel by mile 5 and salt if needed. Continue 7:57 [HMP] pace through mile 10 drinking fluids as necessary. At mile 10 check the fuel gauge and make it hurt. Remember the faster I can run at this point the sooner I will finish. When the "line" approaches remind myself that my race day self owes my training self my very best effort!
Projected overall time: 05:17:00
After the race.....take a shower and drive back to Lexington, KY relishing in my accomplishment! 
Comments
If I have a good day we should be right around each other