Rev 3 Cedar Point Race
Here was my pre-race plan
Plan for Race
Friday - get up the the site around 2pm, go to the hotel to check in
Then go to registration and pick up packets
3:00pm go to meeting for packing bags
5:00pm pick a restaurant to have dinner
7:00pm relax and play with kids
9:00pm go to bed
Saturday
Wake up when body is ready to wake up
Go to expo and quick walk around 11:30am look for lunch place
Have large lunch and take small dinner back to hotel
After lunch check in bike and bags 2:00pm
Relax with kids and try not too much walking around
Make sure to hydrate with Gatorade or Powerade
Eat small dinner around 5-6pm
Prep nutrition for Sunday - salt tabs, infinit bottle, mix and special needs bag
Watch TV till 8pm
Lights out 8:30pm
Sunday
Wake up at 2am - drink 2 naked juices
Go back to sleep till 4am
Wake back up 4:00am - eat oatmeal, drink green tea, drink gatorade, take supplements
Go to transition area 5:15am
Check out bike, setup garmin and nutrition on bike
Out of transition area by 6:30
Hook up with Family and give them kiss before race
Game time 7:05
Swim - Goal 1:25
Will swim smooth and easy in the first 500m
Count my strokes and swim as comfortable as possible
Exit water and catch breath, take deep breaths to relax
Friday - get up the the site around 2pm, go to the hotel to check in
Then go to registration and pick up packets
3:00pm go to meeting for packing bags
5:00pm pick a restaurant to have dinner
7:00pm relax and play with kids
9:00pm go to bed
Saturday
Wake up when body is ready to wake up
Go to expo and quick walk around 11:30am look for lunch place
Have large lunch and take small dinner back to hotel
After lunch check in bike and bags 2:00pm
Relax with kids and try not too much walking around
Make sure to hydrate with Gatorade or Powerade
Eat small dinner around 5-6pm
Prep nutrition for Sunday - salt tabs, infinit bottle, mix and special needs bag
Watch TV till 8pm
Lights out 8:30pm
Sunday
Wake up at 2am - drink 2 naked juices
Go back to sleep till 4am
Wake back up 4:00am - eat oatmeal, drink green tea, drink gatorade, take supplements
Go to transition area 5:15am
Check out bike, setup garmin and nutrition on bike
Out of transition area by 6:30
Hook up with Family and give them kiss before race
Game time 7:05
Swim - Goal 1:25
Will swim smooth and easy in the first 500m
Count my strokes and swim as comfortable as possible
Exit water and catch breath, take deep breaths to relax
What actually happened - Time 1:15
This was my first mass start and even though it was not crowded, my adrenaline was pumping. Once I got in the water I literally thought I was going to drown. Trying to catch my breath and siting was almost impossible for the first 5 minutes. Once I got out a little farther I started to count my strokes and tried to relax. As we exited the first loop of the swim, I looked at my watch and notices I was at 35min for 1.2 miles. This started to put my mind at ease and I relaxed on the second loop, counted strokes and finished the swim 1:15
T1 - Slow is smooth and smooth is Fast -
T1 - Slow is smooth and smooth is Fast -
Time - 3:26 T1 because it was not crowded this really went smoother than expected
Bike - Goal 6:00
Bike - Goal 6:00
What actually happened - 6:02
NO WATTS over 218 for the race
First 45 minutes to 1 hour will go at easy pace of 145
Will drink every 10 minutes on the bike and carry concentrate on the bike
Next 1-3 hour will dial in on pace and average 153
Final 1.5 hours will focus on smooth technique on bike and relax to setup run
Final 30 minutes will stretch out legs on bike and get out of aero on bike for back
NO WATTS over 218 for the race
First 45 minutes to 1 hour will go at easy pace of 145
Will drink every 10 minutes on the bike and carry concentrate on the bike
Next 1-3 hour will dial in on pace and average 153
Final 1.5 hours will focus on smooth technique on bike and relax to setup run
Final 30 minutes will stretch out legs on bike and get out of aero on bike for back
Notes from the bike - I followed the plan and felt really good that I was riding more zen like. Steady and consistent. One problem that I incurred was nutrition at the end of the bike about 12 miles out. I was short on nutrition because of the way the aid stations were setup on the second loop. Prior to this I was on pace drinking every 10-15 minutes. Stayed aero for 95% of the ride and since I am from Ohio this course was nothing out of the unusual with rolling hills.
T2 - Slow is smooth and smooth is Fast
Time - 3:13 T2
Run - Goal 4:30
What actually happened - 5:33
Slow is smooth - smooth is fast
Socks and shoes on, hat on head
Concentrate infinit from bag in back of shirt
Always run to last aid station
Will run first 9 miles at EP 10:30
Will run second 9 miles at 10:00
Focus on the 1 thing and stay in the BOX
Will run last 8.2 miles at whatever pace I have left and not slow down
Will count the amount of people that I pass on the run after mile 18
Will finish the race with a smile on my face and greet my family immediately after race
Notes from the run - I felt good after the bike and would stick to the running plan. 1st mile 9:58, 2-13 mile 10:15-10:30. I was surprised that I was able to run at the 10:30 pace for 13 miles, however then I hit a wall. Mile 14 -17 was I came to a halt, with walking and jogging. I feel that part of my nutrition on the bike and the lack of salt tabs on my run caused me to hit this wall. I should have been taking salt tabs on the run and bike prior. I thought my nutrition had enough. I finally got some salt tabs from another participant and was back up to running. I have not run anything over 13 miles prior to this race and think it was somewhat mental for me as well.
Slow is smooth - smooth is fast
Socks and shoes on, hat on head
Concentrate infinit from bag in back of shirt
Always run to last aid station
Will run first 9 miles at EP 10:30
Will run second 9 miles at 10:00
Focus on the 1 thing and stay in the BOX
Will run last 8.2 miles at whatever pace I have left and not slow down
Will count the amount of people that I pass on the run after mile 18
Will finish the race with a smile on my face and greet my family immediately after race
Notes from the run - I felt good after the bike and would stick to the running plan. 1st mile 9:58, 2-13 mile 10:15-10:30. I was surprised that I was able to run at the 10:30 pace for 13 miles, however then I hit a wall. Mile 14 -17 was I came to a halt, with walking and jogging. I feel that part of my nutrition on the bike and the lack of salt tabs on my run caused me to hit this wall. I should have been taking salt tabs on the run and bike prior. I thought my nutrition had enough. I finally got some salt tabs from another participant and was back up to running. I have not run anything over 13 miles prior to this race and think it was somewhat mental for me as well.
The best part of the race was the last 300 yards with people cheering and then my kids joined me for the finish line photo. Rev3 is all about family and it was great that they allowed the kids to cross with me. I am waiting for the photos to upload. I will probably do this race again next year because of it being close to home and being able to finish with my family. Great job Rev3
Goal time - 12:00
Final time 12:57
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Comments
Thanks Bill, this was my first full distance. Rev3 did a great job on everything. There were about 500 full racers and 650 on the half. Great race for a beginner like me. Well organized. The hotel was right on the beach and transition area was maybe 300 yds from the hotel as well.
Steve,
Great job on completing your first finish. I would love to cedar point, I've been there twice for the coasters but not sure I could handle the park the day after the race.
Gordon