Sam Marshall's IM 70.3 Augusta Race Plan - Input Welcomed
IM 70.3 Augusta Race Plan
Race
Swim Stuff
● TriSuit
● Goggles
● Wetsuit
● Garmin Watch and heart rate
● Anti-Chaffe
● Timing Chip***
● Swim Cap***
● Body Marked***
● Transition Towel
Bike Stuff
● Helmet
● Bike
● Bike Shoes
● Gloves
● Socks
● 3 Drink Bottles
● Aero Drink Bottle
● Garmin
● Sun Glasses
● Spare Tube, Air Canister, Valve
● Rubber Bands
● Salt pills
● Advil
● Chamois Cream Packet
Run Stuff
● Shoes
● Socks
● Run Belt
● Run Bib #***
● Hat
● Salt Pills
● Gels
Support
General Stuff
● Gear Bag
● Large Sharpie Marker
● Flashlight
● Towel
● Chargers
Swim Stuff
● Suntan Lotion
● Baby Shampoo for goggles
Bike Stuff
● Bike Pump
● Bottle for Aero Drink
● Extra Tube, Air Canister
● Hex tool, pliers
● Lube
● Rubber Bands
● Chamois Cream Tube
Run Stuff
● Suntan Lotion
Wednesday
● Charge Garmin / Computers
● Clean Bike. Lube bike
● Food purchase and pack
● Finish Packing
Thursday
● Drive to Valdosta
● Hotel Check in and dinner
Friday
● Breakfast – then on the road to Augusta
● Athlete check in starts at noon
● Check out Venue
● Attend Athlete Briefing 1pm or 3pm
● Hotel Check in
● Race Numbers on Bike and Helmet
● Charge bike and Garmin.
● Light Dinner by 6pm
● In Bed by 10pm, good night sleep!
Saturday
● Breakfast
● Smart Lunch + Snacks -- SALT!
● Bike check-in (10a – 5p) Sunny – early, Rainy - later
● Hydrate all day EFS
● Light Dinner by 6pm – pasta/rice
● Race Tattoos
● Final review of Race Plan
● In Bed by 9:30pm
Sunday - RACE DAY
● Breakfast Granola Bars, Half small can Red Bull sugar free, sip EFS
● Get Dresses TriSuit, Chamois Cream, Garmin Watch
● Load Gear and Drive to Venue
● Arrive 5:15a
Transition Check
● EFS bottles on the bike and fill bottle
● Gels in bento box
● Chain / Gearing Check and lube
● Lock in shoes and rubber bands
● Helmet and Sunglasses and Gloves on top
● Garmin mounted and turned on / zeroed
● Tire pressure check
PreSwim
● Goggles with baby shampoo
● EFS and Gel 30 mins before
● Garmin watch on and ready
● Swim warm up if allowed (guide says no)
The Swim - Keep Swimming – Rolling Start begins at 7:50a
● Reach and Roll
● Focus on pulling through
● Keep Swimming
T1
● Drop goggles, cap, wetsuit
● Helmet on, glasses on, gloves on, heart rate monitor on
● More Chamois Cream!
● Jog bike to mount line and go
Bike
● Settle In, get heart rate to 120-125
● Adjust position as needed
● Smooth cadence
● Sharp turn miles 42, U-turn mile 44.5
● Fluid 48 oz/hour - Get additional fluids at aid stations
● Take salt at 1 hour
● Salt and Advil at 30 mins before bike finish
● Keep Heart Rate under 130 by end
T2
● Rack Bike, Helmet
● Sip of EFS, towel grit off face
● More Chamois Cream!!!
● Shoes on, pick up run belt and hat and Get Out of Transition.
● Gloves off and stuff in pocket as you leave
Run
● Speed is Not Slowing Down, Steady Eddie 9:45 pace
● Good posture
● Quick cadence, light foot strike
Aid Station Process -- Execute and Back to Running
● Sponge for face and head.
● Ice in hat and down shirt
● Salt and Gel, then Electrolyte drink - drink/walk.