Bill Eckert Augusta 70.3 Race Plan
I am really looking forward to this race. I did way better than I expected last year and I feel like I have better fitness this year. This year has been a little crazy with some injuries but I have gotten though them and am feeling really good right now. I have posted a Race Rehearsal Report with more details. I really could use some input on some of these items if you are interested.
Race Rehearsal: http://members.endurancenation.us/Forums/tabid/57/aft/21734/Default.aspx
Now for my race plan. Going to keep it simple.
In the days before the race I follow the Core Diet recommendations. It has worked multiple times and I see no need to change that.
Race Morning. Wake up at 4 AM. Unsweetened Apple Sauce, Scoop of Protein Powder, Banana, 24 oz Bottle of water w/ 2 GU tabs. Sip on additional water/GU tab mix rest of morning as needed.
Transition setup: Get all fluids and fuel on bike, air tires, turn on 520 and check sync with PM, HRM and GPS.
Swim (35 Minutes). 1.5 Scoops UCAN mixed with 8 oz water 30 minutes before swim. My swim wave is at 9:00 AM.
T1 - Wet suit down to waist before wet suit strippers. Shoes on, Helmet on, Glasses on, Gloves on. Grab bike and go.
Bike (3:30 - FTP is 205, Lap every 3.5 miles, Keep Lap NP around 160-170, Spin up hills and keep pressure on down hills).
Setup - 1 bottle premixed UCAN.
2 bottles premixed water/GU tabs. (24 oz water w/ 2 GU Tablets)
Speedfil (40 oz.) filled with water/GU tab mix.
3 Honey Stinger Gingersnap.
2 Base Salt tubes.
4 GU tabs broken in half and in small baggie)
I sweat A LOT so depending on heat hit Base Salt every 20 minutes.
1/3 UCAN bottle at start. (1.5 Scoops, 120 calories)
1/3 UCAN at 1:20. (1.5 Scoops, 120 Calories)
1/3 UCAN at 2:40. (1.5 Scoops, 120 Calories)
Honey Stinger is for additional calories as needed.
Drink all of Speedfil and have both other bottles into Speedfil or drank by first aid station.
Trash the two bottles and grab two water bottles at first aid station.
Use for additional water, cooling, and "bathing".
Finish Speedfil by aid station and add any left over water.
Trash water bottles and grab two more at the second aid station.
Add 2 GU tabs to speedfil and fill with water.
Use leftover water as above.
T2 - Out of shoes before dismount. Leave shoes on the bike.
Rack Bike.
Helmet Off, socks on, shoes on, hat on, race belt on, grab water bottle and UCAN bottle and start walking.
Drink UCAN bottle while walking to start line and throw away at aid station out of transition.
UCAN bottle - Old Bottle with 1.5 Scoops UCAN and 8 oz. water.
Run (2:45)
Race Belt- Bib Number, 2 Clif Shots, 1 package Clif Blok, 3 GU Tabs ,2 Base Salt Tubes
Water Bottle - Nathan 12 oz with a pocket. Filled with water and 1 GU tablet. Zip Lock ice bag in pocket.
First 12-15 minutes, Walk 2 Run 1. I have found that this yields a decent pace for me and lets my legs adjust and allows my heart rate to settle.
After that begin Zone 2-3 running.
Drink 4 oz per mile. Refill bottle when empty and add 1 GU tab.
I do like Coke so will probably have some of that after mile 10.
At mile 3, take 3 – Clif Bloks (100 calories), then one Clik Blok (33 calories) every half mile or as needed.
Clif Shot as needed, either in place of or added to the Clif Bloks.
Grab additional Clif Bloks/Shots at aid stations as needed.
The biggest part of my plan is to really pay attention to how I feel and adjust calorie intake based on that. My body is pretty good about telling me to feed it so I don't think I will get too low. I think I may have have had a problem with overeating during the bike and run in past races and I really hope to keep that in check this time. Part of the overeating will be solved by separating my calories and hydration. This way I can drink a ton and only add the calories that I need. I read this article in the Wiki http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Monitoring+Hydration+Status and it really seems to makes a lot of sense. Plan to read it several times between now and race day.
Comments/Suggestions are greatly appreciated.