Timberman Race Plan
Timberman Race Plan
Saturday Leave Westport around 6am- arrival around 11am
Check-ins, lunch (Main Meal of the day)
3pm meeting, drive bike and Run course, dinner (Light easy to digest).
10pm Bed
2am Wake and Eat
Sunday
4:30 am Wake and eat Breakfast Whole grain bagel w/ Almond Butter, a banana Drink Gatorade and sip Carbo-Pro.
5:15 Arrive in transition (Follow set up List)
6:30 Leave Transition sipping on Carbo Pro
7:25 Swim- Line up in the front, take it out hard to stay with the front group and tuck in draft the whole way. Target 35:00
T1: Slow is fast, fast is smooth
7:25 Swim- Line up in the front, take it out hard to stay with the front group and tuck in draft the whole way. Target 35:00
T1: Slow is fast, fast is smooth
Bike- Out of transition make a conscious effort to take it very easy. Do not exceed Z2 no matter what. I may change positions (standing and sitting) just to get my legs stretched out. Once over the 3 hills look to be averaging around 17 MPH at this point. On the downward slope into the turnaround increase into upper Zone 3 and raise average speed to 20.5 MPH. On the turn and the false flat stay in Zone 3 and change position where needed to stretch out my legs maintain around mid to high 20 MPH. Upon the one hill back stand on the very short steeps but do not raise the power. Push the downhill into transition raising total avg speed to 21.5-22 MPH. Nutrition: 1 bottle of Carbo Pro/hr (350 cal), 2 full bottle son the bike plus between the aerobars bottle. 2 Salt/electrolyte pills/ hr. Take water at aid stations only if needed. Be considerate of weight. Drink ¼ bottle every 15 min. Take Gel shot only if needed within the last 30 min. Target time 2:38-45
T2 keep it smooth and basic. Visor and sox on
T2 keep it smooth and basic. Visor and sox on
Run- Will take it easy out of transition. I have a tendency of pushing it too much. First 3 miles keep around 8:30 -8/mile pace. As I loosen up depending how I feel start to go to work dropping down to 7:30/mile for the next 6 miles. For the last 3.1 I plan to let it go, whatever I can do, 7:15 to 7 mile. Nutrition-Water at the aid stations ice in the singlet and gel every ½ hr. Target 1:38
Target finish 4:40 ish and top ten AG finish. With luck in the roll down qualify next year for VEGAS baby!!!!!!!
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