Timberman Race Plan
Here's my plan for Timberman, my first HIM!
Saturday arrival, check-ins, lunch, meetings, drive bike course, dinner. Bed @ 10. (Like I'll sleep anyway.... 
Sunday
4am Breakfast of 2 Nutrigrain waffles w/ PB, honey and a banana plus some Gatorade and a Honey Milk.
5:00 Arrive in transition
6:30 Red Bull & a GU
7am Swim- Hoping it is warm enough for no wetsuit. (I feel very constricted like I can’t breathe so it slows me down- and its already 1 size too big…) Either way, nice and easy, focus on form, get it done.
7am Swim- Hoping it is warm enough for no wetsuit. (I feel very constricted like I can’t breathe so it slows me down- and its already 1 size too big…) Either way, nice and easy, focus on form, get it done.
Bike- Nervous about bike cut-off. Start w/ 1 GU. Will take it very easy on the hills (not a strength for me at all), put the power in the flats and free speed on the downhills. Stay in Z3 as much as possible, but will do what I need to do to make the cutoff. Nutrition: 2 bottles of Accelerade (720 calories), water at aid stations. Drink about ½ of each bottle for every 14 miles. 2 GUs w/ caffeine about 15 mins before the run.
Run- Will aim for consistent 5.5-ish mph, walk the bigger hills and aid stations. As long as I make the bike cutoff, I should be able to walk/run the 13 miles in under 3hrs. Stick to water/Gatorade.
Finish in less than 8:29:59!!
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Comments
Sounds like a good plan. Just a couple of thoughts....If you haven't seen the run course yet, might also we worth a drive on Saturday (assuming its not on trails). On the nutrition, assuming that you've taken red bull and gu together in training....I'd also watch taking the Gu's on the bike with Accelerade - I'd take the Gu's with water so it's not too much at once. I'd also be mindful how how many calories you take in and what's worked in your RR's....
Confident you will do well. Have fun!
Kim,
On the nutrition side I assume this worked in a race rehersal? Watch the 2Gu's, that's a lot of calories to take in at one time especially if you have to push it some to make the bike cut off. If you are out there for 4 hours on the bike thats 230 calories per hour, but you will be taking 200 right at the end from the gels plus around another 180 over that hour in accelerade.
I might consider moving one gu to mid bike say the two hour mark.
Gordon
The run is a double loop and it is very scenice and packed with spectators, the first mile is uphill, not much but it is a hill. The toughest part for me has always been around the mile 3 mark where you hit rt 11 (I think that is the road) as it is exposed to the sun.
The first 10 miles of the bike is challenging with the hills but if you use your brain you will not cook yourself, don't be tempted to crush it like you will see plenty of people doing. Rt 107 is downhill on the way out so expect a nice push there, the road has some rough patches but overall it is not bad. Just remember on the way back on 107 it is like a giant false flat so be prepared.
Good Luck and see you on the course.
See you there!
Hoping we can get a dinner together or something for Saturday!