Cindy's Vineman Race Plan
Ok, I'm not quite finished with this, but I wanted to post it now so there would be some time for people to comment on it. I'd appreciate any help!
Saturday:
Big breakfast (before 9am) –
Drive up to race venue, arrive by noon
packet pickup
check in to hotel
short swim in river
Check out transition areas
drop off run bag
Sip Gatorade throughout the day
Can’t check anything in until race day – so make sure everything is ready to go come race morning.
Early, light dinner, early to bed.
Sunday (Race day):
4:30a Rise & Shine!
Chill. Take some Deep breaths. EAT
Everything is packed & ready to go.
bring: 3 bike bottles
Breakfast:
|
TIME |
NUTRITION |
CALORIES |
SODIUM |
|
5:00a (Bagel with almond butter in car on way to venue) |
Bagel |
||
|
Almond Butter |
|||
|
energy shot drink |
0 |
0 |
|
|
Gatorade Endurance (sip throughout the morning) |
160 |
600 |
5:15a – Leave for race venue
5:30a – Transition opens
Transition: Set up, Tires pumped, Mixed bottles added to bike, Find bike in/out, run in/out and walk the path, HRM on, bathroom break
not sure how early to put Wetsuit on, line up with wave?
7:48- my wave starts
Swim (Target – to get through it! )
Get through the start! Don’t panic just put your head down and swim. Control breathing, ignore others around you, feel cozy not suffocated in wetsuit! “Just Keep Swimming”
Focus on form (only swim as fast as I can while still keeping good form). Feeling anxious? Count strokes. Slow and steady
T1: Goggles, cap off, unzip wetsuit on the jog. Helmet. Shoes. Glasses.
Bike (Target – ?)
Begin Fueling 10 minutes into bike/once HR drops
First 30 minutes = EASY (low Z2), after 30 min increase effort to low Z3
Focus:
1. Stay aero, remember to pedal downhill
|
BIKE |
|||
|
TIME |
NUTRITION |
CALORIES |
SODIUM |
|
1-2 bottle/hour |
Gatorade Endurance or Nuun |
80-160(GE) 8-16(nuun) |
300mg/12 oz-600mg/12 oz (GE) 359mg/16oz-718mg/16oz |
|
:10 |
Gel |
100 |
125 |
|
1:15 |
Gel |
100 |
125 |
|
2:15 |
Gel |
100 |
125 |
|
3:15 (if I go this long) |
Gel |
100 |
125 |
|
Total |
|||
|
Per Hour |
308-460? too much? |
675-1,093 |
|
T2: Helmet off. Bike shoes off. run shoes, race belt. Go.
Run: (Target – ?)
First 3 miles = z2 (Don’t push it, slow and easy)
Mile 3-10 = z2, power walk hills and aid stations
Mile 10 = Time to race. Find some people to pass.
|
Run Nutrition-need to finish! |
|||
|
Sodium |
Calories |
||
|
TIME |
NUTRITION |
CALORIES |
SODIUM |
|
20 min before Start |
Gel with caffeine |
100mg |
125mg |
|
BIKE |
|
3 bottles nuun or gatorade (will fill & add race morning) |
|
Frame bento: ? |
|
Taped to Frame: 4 gels |
|
TRANSITION 1 BAG |
|
Towel |
|
Sunscreen |
|
Watch HR strap |
|
Bike shoes Socks |
|
Sunglasses Helmet |
|
TRANSITION 2 Bag |
|
Run shoes |
|
Hat |
|
Race belt (bib attached) |
|
Run nutrition: gels (3 or 4) |
|
RACE MORNING BAG |
|
Wetsuit |
|
Goggles |
|
Swim cap |
|
Ankle chip |
|
HRM & watch |
|
Pump |
Comments
My main question/concern would be nutrition. Huge difference in Gatorade vs Nuun and 1 vs 2 bottles an hour. What have you trained with? I'd stick with that! I would vote 460 cals/hr is quite high for a HIM, but if that has worked in training, do it. Also, if you are using what is on the course, just have enough with you to get to the next aid station and avoid lugging extra fluids/gels with you.
In terms of how early to put on the wetsuit, I'd say it depends on how quickly you can put it on and how hot it is. Race mornings can be stressful so you don't want to think AHH I AM OUT OF TIME TO PUT THIS ON!! I think I usually get into the legs of my wetsuit 30 min before go time, and then pull the rest up 15 min before. Too early and you'll be taking it off to go to bathroom!
Goodluck! Have a great smart race!
Thanks for your input! You're right about the nutrition for the bikie, it took awhile, but I think I have it worked out.
1 gel & 1 1/2 16 oz bottles of Gatorade Endurance/hour=160 cals/hr 600mg sodium/hr1 gel & 1 1/2 16 oz bottles of nuun/hour=112 cals/hr 538 mg sodium
So, I'm thinking of alternating between the GE & the Nuun, ie GE first hour, nuun 2nd hour, GE 3rd hour. Any thoughts on that plan?
Now, just how to alter that for the run! This is getting to be too much math for me! lol
Cindy
I agree that's a high cal/hr on the bike. Also, not sure I follow your math of 1 and 1/2 x 16oz bottle of gatorade per hour = 160cals...though now that I do the math what you're really saying is 24oz of Gatorade...which I believe has more cals than 160?
Regardless, I'm 99% sure that the race will hand out the bottles the size of those G-ade sports bottles you see at the gas station so pick up one of those and get the cal content. You may end up tweaking your math.
Bottomline, that cal/hr is on the high side. And if you're getting some of that via gels, you need to drink water with that gel, not sportsdrink.
I'd rather see you do ~300cal/hr, from all sources
Bike
Time Interval Food Cal sodium
15 mins Gel & water to wash it down 100 125
45 mins Gel & water to wash it down 100 125
60 mins Finish 1 bottle gatorade 80 300
60 mins Bevita breakfast biscuits 230 220
120 mins Finish 1 bottle Nuun 8 359
120 mins 1 Gel 100 125
150 mins 1 Gel 100 125
180 mins Finish 1 bottle gatorade 80 300
Start with 1 bottle water, 1 bottle gatorade in aero bottle, 1 bottle Nuun
When finished with 1st bottle of Gatorade pour bottle of Nuun into aero bottle. Toss empty Nuun bottle, pick up 2 gatorades to equal 16 oz