Eagleman Race Weekend Plan
I'm kinda detailed, so don't freak out if your plan isn't quite this specific. I'm pretty comfortable with my plan (I used much of this same plan last year, had a good race, and set a PB) so I'm mostly posting this for my fellow Eaglemaners so you'll know where to find me and when :-)
Race Goal and Mantra: "HAVE FUN AND DO NO HARM". I just want to have a good time and finish the weekend in good shape to recover quickly and get to work on Ironman Wisconsin training.
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Thursday: Rest up & Pack. Go to bed early and sleep well.
Friday: Travel Day
8-10:00am Wake up, finish packing, pack lunch, travel food, & Breakfast food
10am-3pm Drive to Cambridge, MD (Potters, 120 Sandy Hill Ln)
4:00pm Packet Pickup (from 10-7 at Sailwinds Park). Get in and get out!
6:00pm Dinner w. CMS @ Ocean Odyssey (Route 50, 316 Sunburst Highway)
8:00-??? Socializing with the Potters J
Saturday: Prep Day
??:00am: Wake up whenever and just relax.
8:00am Breakfast (nlt 8:00 or rest of day meals will be messed up). Stick to “normal” breakfast routine (high fiber cereal & nuts).
10:00am Short swim, check out the current, jellies, temp, and new course.
12:00 Big lunch (breakfast type food)
2:00pm Short ride on run course to check out the bike and new run course
3:00pm Check Bike into transition (bike racking from 2-8pm)
5:00pm Light Dinner w. EN Crew @ Bella Luna (305 High Street Cambridge)
7:00pm Pack bottles and nutrition and recovery drink. Set out Race Day cloths and Breakfast for the next day. Put on sunscreen and set alarms. Relax & read.
9:30 Sleep- lights out
Sunday: Race Day
5:00am Wakeup Call. Eat Breakfast- Tea, Muffin w/ PB, and a Banana.
5:30am Get Dressed & Relax, let morning ritual take place. Sip Heed. Body Mark at home (CHECK THIS).
5:00am Transition Opens (CHECK THIS).
6:00am Drive to Transition
6:15am Set up Transition Area.
6:45am Transition Closes (CHECK THIS).
7:00am 1st Wave goes off.
7:00am Take inhaler and leave Transition w/ Heed, meds, & Gu.
Stand on line for a Port-o-Pottie, then put on wetsuit.
7:30am Take GU & Pepcid AC & Imodium ( if needed )
8:00am My wave Start Time (Wave 9)
Swim: Estimated 0:45
Relaxed and easy. Stay calm and smooth.
T2: No Rush. Take a pit stop at the Port-o-pottie if needed
Bike: Estimated 3:30
Bike Gear:
- Aerobottle up front with H20
- Bento box with chapstick, Meds (Imodium, Pepcid Complete, GasX, Benadryl and Vivarin), tools, tube, 1$, Gus
- Arundel bottle on the frame filled with Infinit Feed
Bike Pacing: FTP = 155. Goal TSS: 174, Gears:
110 1st 30min
120 HIM Target Watts
Bike Nutrition and Hydration
1. 2 GUs on the bike for a total of 200 cal
2. Infinit Feed bottle with 3 scoops for a total of 375 cal
3. Profile Aerobottle- refill at one aid station for 70oz total H20
Bike Tasks
Nutrition/H20 every 15 min
30 minutes from the end of the bike (around mile 45)
- Move Medical baggie & chapstick to pocket
- Stop taking in any more calories and slow down on the H2O as well
T2: No Rush, grab the sunscreen, the flask of watered down Hammergel, & go.
Run: Estimated: 2:15
Put sunscreen on during first 3 miles.
Run Pacing- Watch the Garmin carefully heading out of T2-TRUST IT!!.
Mile 1-3 10:30
Mile 4-10 10:00
Mile 11-13 Hang On
DO NOT HURT YOURSELF!!!!! This is not an A race, if the calfs twinge, you bail!
Run Nutrition
- Watered down Hammer Gel Sip w/8oz H20 at every other Aid Station (48oz H20 and 400 cals)
Finish!!!!
Race Recovery
- Grab Recovery Drink Immediately! Lie down with legs up for 20 min
- Grab food from race & find other ENers & Friends
- PARTY!!! Find Margarita-Ville!
Monday
Drive home
Comments
thanks, Nemo! After reading over the stuff you emailed me I sort of did something similar yesterday - with pen and paper... will probably type it up later (the typing process is my editing process). I do have a Q - how do you do sunscreen on the run? I usually leave a spray can on my transition towel.
Since I won't be able to do a recon swim, let us know about the jellies and water temp!
Oh, and i didn't realize the swim and run courses were new. I know the swim was new last year... but only having done each once, not sure if I'd even notice a difference... will go check the maps now. thanks.
Sunscreen. I buy one of those "trial size" tubes of sunscreen and pick it up as I roll out of T2. I put it on during the first mile (shoulders, arms, nose) and then drop the tube at the first aid station. I burn like a frenchfry so this is pretty critical for me.
Jellies & Water Temp- I'll let ya know!
Course- OK, some of that's from last year. The swim course may (or may not) be the same as the revised "new" course last year. The maps show something completely different (looks like the old course but swum in reverse). So I dunno what they are really doing and will have to scope that when I get there. The run course should be the same as last year. It was new last year (as was the first little part of the bike). I'm hoping that new construction area is a little more completed this year so some of the rough surface is filled in.