70.3 RR #2 Tomorrow - Time To Dial This Baby In!
I have to do my RR #2 tomorrow as I will be camping with Cub Scout leadership from 7:30 AM to 9:00 PM Friday, Saturday and Sunday. Kind of a Dale Carnegie training dealio. So can't do the RR this weekend.
I am also not going to get too anal about this write up this time around. Unlike IM CdA last year. This event, Big Kahuna 70.3 in Santa Cruz, CA is Just For Fun! But I still want to execute!
My "One Thing" for race day = Run the whole 13.1 smartly and aggressively (for this old xFB = ex Fat Boy). Running is by far my weakness.
So, here is my plan:
Tonight - Big pasta dinner. Nuff sed.
Morning: Oatmeal and wheat toast 1.5 hours before start time. On Powerbar :30 befor start. Drink. This has worked well for me recently.
Gear - Sunscreen (for Kitima), Desoto Forza tri shorts, EN tri top. No wheel cover or geeky aero helmet.
BIKE:
Goal is .8 IF. Expected race day finish time is 2:35 to 2:45.
Gears based on 240 FTP:
1st 182
2nd 192
3rd 202
4th 211
BIKE FOOD:
One Infinit bottle per hour PLUS additional 12 oz. water:
- 24 oz. Bottle of Infinit (half strength) per hour = 131 calories, 31 carbs, 213mg sodium
- Mini Strawberry Fig Newtons (6) per hour = 130 Calories, 27 carbs, 140mg sodium
- S-Cap (1) = 341 mg sodium
- TOTAL PER HOUR ON BIKE = 261 calories, 58 carbs, 694 mg sodium, ~36oz. of liquid
I will also add a 24 oz. bottle of Starbucks black unsweetened tea to the mix. The caffeine boost has worked well for me at IM's. Will start hitting that bottle at the 1.5 hour mark.
RUN:
First 3 miles is 9:45 + :30, or 10:15. Last mile will be 9:45.
RUN FOOD:
1 Powerbar Powegel every 3 miles. Drink 8 oz. of water every 3 miles.
I think that is it. Thoughts?
Wish me luck!
John
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