IMAZ Race Rehearsal #1 - John Stark
Before I begin, just a reminder that my knee is ailing me and I will do the bike and then a run-walk part of the regualr 6 mile T-run. This will be my first run in ~ 13 days. Lord help me.
Also, copying this format from Terry Olivas who copied it from Matt Ancona. 
Here we go:
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Morning Fuel:
§ No middle of the night wake-up, fueling strategy.
§ Oatmeal, coffee and plain cinnamon raisin bagel at 6:00 Am-ish. Will eat part of each, depending on how I feel. But get at least 300 calories in.
§ Starting riding at 7:00 am
Bike Setup:
§ Kestrel Talon SL
§ Zipp 404 Firecrest wheelset
§ PowerTap 2.4 SL Wireless
§ Joule
§ Vittoria Open Corsa EV CX tires
§ Speedfil A2 on aerobars
§ Infinit bottle on down tube (see below)
§ Seat tube bottle holder will remain empty until special needs
§ Bento Box – 10 mini strawberry fig newtons, two gels, cash, phone, credit card
§ X-Lab tool bag – 2 CO2, adapter, 2 tubes, tire levers
§ Gearing – 50/34 compact cranks with 12/27 rear cassette
Clothing:
§ Tri Singlet
§ DeSotot Forza 4-Pocket Tri Shorts
§ RoadID
§ Spiuk Aero Helmet
§ Sunglasses
§ Sunscreen
§ Tri shoes
§ Run shoes
§ Hat
§ Garmin 310XT (Wear on bike and will turn on 30 minutes before T2 to get sat signal)
Bike Fuel/Hydration:
§ 24 oz. Speedfil A2 bottle on aero bars will be water only. Will hide a one gallon jug of water along bike route to refill on the out and backs
EDIT: I will drink ~30 oz. of straight water every hour.
§ 24 oz. down tube bottle will have 3 hour concentrated infinit. Bottle nutrition info:
- Calories: 786 (262 per hour)
- Total fat: 0
- Sodium: 1,278mg (426mg per hour)
- Potassium: 369mg (123mg per hour)
- Carbs: 186 (62 per hour)
- Sugars: 54 (18g per hour)
- Protein: 9g (3 per hour)
10 mini strawberry Fig Newtons. I eat these to help me feel full if I am feeling hungry
- Total fat: 3 grams
- Carbs: 26 grams
- Calories: 130
- Sodium: 150mg
- Protein: 2g
Total caloric intake per hour:
- Infinit = 262 calories
- Mini Fig Newtons = 65 (5 mini Fig Newtons), if needed
- Total Calories = 262 to 327 per hour.
§ Bike Course:
From my house I will ride local country roads for 2 x 56 mile out and backs. There is only one stop light each way so plenty of time down in aero position. There is a bit of climbing and there will be some head wind. But it is not really "hilly" by NorCal standards.
My house will be the turn around/special needs practice stop. Will put put on fresh concentrated Infinit bottle, add caffeine bottle (unsweetened black tea) in seat tube. Refill Speadfill A2 bottle
Bike Plan:
§ Current FTP – 270 (3.0 w/kg)
§ Goal IF – 72%
§ Goal TSS – 280
§ Race Gears
o 1st – 185
o 2nd – 194
o 3rd – 204
o 4th – 214
§ Will make each hour an interval on Joule to keep tabs on Intensity Factor (IF)
Transition:
§ Bike back in garage
§ Put on run shoes
§ Reapply sunscreen
§ Less than 5 minutes
Run Course:
§ Mild rolling road near my house
Run Plan:
§ Current vDOT – 40, but not applicable. Knee will keep me from running
§ Plan on walking for 5 minutes, then run for 5 minutes, and repeat
§ I will do this for 3 miles and at that time reassess how my knee is doing. If OK, I will add 1 to 2 more miles.
Any feedback is appreciated.
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Comments
@Terry - Thanks. I made an EDIT below. Needed to clarify. I will have water stashed along the course to refill my bottle like I will on race day at the aid stations. I plan on drinking ~ 30 oz. of water per hour. Sodium is fine level for me under normal circumstances. If it is hot on race day, I will add salt tabs (one or two per hour) and I will up water intake and use the open bottle holder on seat tube to bring water onboard.
John