Leslie Sedlak 70.3 Boulder Race Plan
Enjoy.
70.3 Boulder 2018 Leslie Sedlak
Pre-Race:
Get BikeTool Kits together
- Swim Kit:
- Wetsuit
- Wetsuit sealer
- Lots of goggles/caps
- One piece swim suit
- Bike Kit:
- Multitool
- Chain Lube
- Rags
- Extra tubes
- Extra CO2
- Water Bottles
- Water bottle setup on bike
- Grease T-Shirt
- Rear Skewer - not trainer skewer
- Bright Towel
- Biker chick lube
- Electrical Tape
- Arm Warmers
- Arm Coolers
- Long Sleeve tech T-shirt for cold/windy ride
- Tool Kit Race Morning:
- Flat Kit (CO2,pump, tools, tube)
- Extra tubes – check valve stem length for wheel rental
- Run Kit
- Quick Laces
- Race Belt
- Visor
- Baby Powder
- Toms2
- Rain Gear
- Watch and charger
- HRM and charger
- Helmet(s)
- Bike Pump
- Sunglasses and different lenses
- Bike Shoes
- Run Shoes
- Race Kit(s)
- Socks
- St Louis Jacket
- Dry bag for car (Towel and set of clothes)
- Compression Gear for Drive
- Nutrition
- Larabars
- UCAN
- Skratch
- NUUN
- BCAA
- Phosphatidyl Serine
- L-Glutamine
- Vitamins/Probiotics
· Accessories
o Baby powder
o Biker chick lube
o Toms2
o Lots of goggles/caps
o One piece swim suit
o Bright towel
o Garbage Bag
Everything packed Tuesday night. Waking up kids at 0530 to get the drive started
Plan is to make it in one day and crash out on Wednesday night. Stay with friends on Wednesday night – take a nice and easy day on Thursday with only plans for racer registration and move to weekend stay location.
Wednesday
· Wear Compression tights for drive
· Hydrate – salt + lemon + water
· Drive to Boulder/Longmont ()
o Longmont Address (Shereen’s)
o Denver Address (Brian’s)
o Boulder Address for weekend: 4466 Dallas Place, Boulder, 80303
Thursday
· Lazy morning visit with Shereen and friends.
· Pack up and head to athlete check-in.
· Athlete Check-in 1400 – 1800
· Boulder Reservoir 5565 North 51st St. Boulder, CO 80301
o
• Photo ID or Passport
• USATcard or $15 cash to purchase a one-day license.
· Grocery Store
· Kids grab a snooze in car on way to Boulder lodging
· Athlete Briefing 1500, 1700
Race Day Wheels: When you arrive at the event come by the Race Day Wheels tent, which will be in the race expo and drop off your bike. We'll take care of the rest and should have you bike ready shortly. Best to drop off before you go to registration. Takes between 45 to 1.30hrs depends how busy we are. Every event is different.
Friday
· Lazy morning with family
· Bike Check-in at open
o Mandatory Bike Check-in 1100-1800
· Let some air out of tires if weather is hot
· Athlete Briefing 1400, 1700
· Early 1100 lunch and 1600 dinner (steak/veg/butter)
· Get all race gear together and organized before dinner
· Feet up
· Go to bed when kids do
· T1 Bag:
· Shoes
· Helmet
· Sunglasses/lenses
· Ziploc (LArabar/Fruit snacks/Nuun/huma gels)
· UCAN squeeze bottle
· Water Bottles x 3
· T2 Bag:
· Shoes
· Socks rolled to be ready to quickly get on
· Visor/hat
· Race Number belt with number
· Nutrition – scratch gummies.
· UCAN squeeze bottle
Saturday Race Day
Transition Open 0430 - 0700
Body Marking 0430 - 0700
Race Start 0705
Awards Ceremony/Roll-Down 1600 – going just in case!!!
Morning Bag:
· Swim Cap with Goggles
· Back up Swim goggles.
· Bike Emergency Kit
· Towel in case bike is wet
· Timing Chip
· Bag of Back up Dry clothes in car for after race in case of weather
RACE DAY Wake Up
· Eat Breakfast:
o Butter Coffee/coconut oil coffee
o Banana pancakes/sweetpots
· Get Dressed:
o NZ kit/EN kit/bra
o Chamois Cream
o Sunscreen stick
o Garmin on wrist
Transition Flight Check
· Nutrition bottles on the bike
· One bottles of UCAN
· Two bottles of Nuun
· Larabar
· Chain / Gearing Check
· Sunglasses on top of helmet
· Tire pressure check.
Final Suit Up
· Take out swim ziplock with: cap, goggles, spit anti-fog.
· Clothes into dry clothes bag.
· Phone into dry clothes bag in ziplock
· UCAN at 1 hr
PreSwim
· Goggles under cap
· Water and BCAA at 20 minutes.
· Easy warm up if possible with a few short efforts/drills.
· If warm-up not possible – work Supple Leopard stuff, practice high elbow dry land drills
Race Pillars
Negative Splits. All. The. Way. No exceptions
The Swim -- Just Keep Swimming!
Bust out the first 5 minutes/300yds. Settle in. 5 drills. 1.Chest Position 2.head/neck/breath rotation (breathe out of armpit) 3. Arm reach without popping hip 4. Front half fingertip drop 5. Kick Use Lats. Quick arm transition = less work. Repeat
Find someone fast and follow – don’t think you can’t swim fast – You are a slippery fish who is stronger than you realize!
T1
· watch off
· wetsuit off – the more you freak out – the more it get astuck
· food in pockets
o Larabar/fruit snacks/huma right pocket
o Nuun Left
· shoes
· helmet/glasses
· run to bike exit – hop on
Bike
· Hour 1 Nuun Bottle
· Hour 2 UCAN Bottle
· Hour 3 Nuun Bottle
· Extra bottle just salt lemon water for in-between
· Move bottles every other empty – chuck if needed.
· Spin and settle in for first 30 min.
· Sit up on hills.
· Steady push on downs and flats.
· Stay aero
· When fuel up – gulp 5-8 times – then get back aero
· Shake the UCAN bottle well before drinking
· Cool down with aid station water on back if needed.
Notes from Coach P “The bike course has enough turns to make the first few miles admin light (HR down please) and then webuild yourself up through the mid point...once you are through Mile 34 you can get on the gas to hopefully ride the tailwinds home. At least that part of the bike is in your favor.
I might be small, but I am mighty – Race and have a little fun!
T2
No fancy dismounts. Just get off the bike.
Take off Helmet on the move.
Find bike
Bike Shoes off
Run Shoes On
Race belt with number on.
Skratch gummies
Sunscreen spray on shoulders
Grab sip of water out of aid station – one gulp/one in cheeks
Pee?
Run
Notes from Coach P “As for the run, it's a great one. The REZ is super fun to run around, and two loops mean you'll be faster the second time as you'll know whats coming. I am ok with you running to HEART RATE, your pace will fall where it should...it's the first three miles that matter the most in a Half, so let's be smart there.”
· Sip water aid stations after take a Skratch. One gulp and one in cheeks for 100 steps
· Skratch around 30-60 min mark – Listen to legs. If feel like can’t keep foot on the gas – Skratch. If that happens closer together than 2 miles – slow down a bit to process the extra food to avoid any walking
· At 10 miles – only a 5 K – hit it hard – it should hurt. You can cry later.
· Ice if hot – 1)down the pants, 2) down the shirt 3) on head
· If have tummy troubles, follow orders
· Slow down 2 minutes => if not better
· Scratch gummies and water 10 minutes => if not better
· Gut it out – it’s only 13.1 miles.
Comments
Otherwise, get it done. You are ready. Remember not to be disheartened by what happens in the first half of every leg of the race, you are in control and being so go in your favor at the end!