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Nemo's Big Tri Day Plan

Nemo BrauchNemo Brauch
in Racing Forum 🏎

This is a little late in posting for getting a lot of feedback, but I wanted to put it out here so my other fellow IMMD Peeps could take a look and see if it helps them make their own plans.  I'm taking Friday off to do the Big Tri Day because my local pool doesn't open until 9am on weekends and it's not safe to OWS around here at dawn.  So with that, here are the details! (Appologize for the formatting, I still can't figure out how to remove double spacing after paragraphs when I copy/paste from word)

4:45 am   Wakeup Call. Get Dressed, take UCAN w/ Coffee (1 scoop w/protein)

5:15        Drive to YMCA (10 min)

5:30          Ass in Pool.  Swim 1 hour per workout

Swim Gear:

  • Swimsuit, cap, goggles, Garmin, Workout Sheet, towel

T1:  In the YMCA Locker Room

  • Quick rinse/shower & change into Tri cloths (Singlet, shorts, bra, HRM, wrist sweatband, Sunscreen, Hoo-Ha Glide).
  • Take UCAN (1 Scoop w/protein)

7:00  Ass on Bike- Ride 4 hours per workout

Bike Gear:

  • 4 water bottles (one up front, one on frame, 2 in rear hydration)
  • 1 8oz Flask with 2 scoops UCAN w/ protein in pocket
  • 1 6oz Flask with 1 scoop UCAN w/protein in Bento
  • 1 NoDoz pill attached to UCAN flask
  • Medkit (Imodium, tums, chapstick)
  • Salt Stick filled with 5 salt tablets
  • Toolbag on back with tire/tube/tools/CO2/$1
  • Bike Shoes, Helmet, Gloves, Sunglasses

Bike Pacing

WU: 20-30' @ 90-100 

MS1: 5 x 25' (5') @ 105-110 

MS2: Remainder @ 95-105

Bike Nutrition


  • NoDoze at 2:00
  • SaltStick at 0:30, 1:30, 2:30, and 3:30
  • UCAN w/protein at 1:00, 2:00, and 3:00
  • Water every 15 minutes (alarm set)

             

Bike Route

YMCA to BI Lighthouse, BI Lighthouse to Jeannette’s Pier, JP over bridges to Mann’s Harbor, MH to Mashoe’s, Mashoes out & back, Mashoes to Manteo, Manteo back to Y

T2  At car in YMCA parking lot

  • Rack bike & change to run gear (Visor, socks, shoes, ipod)
  • Take UCAN (1 Scoop no protein)

11:30  Feet on street

Run Gear

  • 18oz water bottle w/hand carrier & 2 Salt Tabs

Run Pacing

30' @ 11:00’s then 30' at 9:30’s (or as close as you can)

Run Nutrition

SaltStick at 0:30, water every 10 minutes

Run Route

In Between the Highways across from YMCA

12:30 Finish!!!! Drive home & make PB & Banana Smoothie Recovery

Comments

  • dgchaneydgchaney
    This is great. Thanks and good luck today!
  • Nate ParadyNate Parady
    sending you thoughts as you should be towards the last hour of your bike....
  • Nemo BrauchNemo Brauch
    Thanks Nate, I needed it! The heat & humidity plus increasing winds kicked my ass out there today. The last hour on the bike was a real struggle. All I wanted was to get off the bike and run. But holy crap, heat index of 91 and absolutely 0 shade had me suffering worse than when I did Raleigh earlier this year! I stopped at a beach access 30 minutes into the run and drenched myself with the outside shower. That helped for a little while, but 15 minutes later my stomach was not happy and I pulled the plug on the last 15 minutes of the run. Pretty much trashed the rest of the day. Wow that hurt!
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