Coach Egg and I are finalizing the details of my race day strategy but what you see below is pretty much what I'll be following on the 20th:
Pre Race
4:30 AM
2 pieces of whole wheat toast with peanut butter
coffee
5:30 AM
Turn pump down to 40% basal rate
6:00 AM
Cliff Bar
6:15 AM
Pre-race nutrition mix
6:55 AM
Pre-Swim Mix
Swim
7:25 - 7:35 AM
Power Gel (chocolate) should be on the home turn when taken
Mid-way
Test blood sugar, if below 180 take nutrition mix
1.5 Miles Into Swim
Power Gel (chocolate)
T1
Post Wet Suit
Test
If Blood Sugar is below 160 take nutrition mix
Bike
Every 15 Minutes
Sip on nutrition
Water Stops
Change water bottle at each stop - should go through 3 Aero bottles per hour
After descent into Keane
Test & have 1/2 Clif Bar
After climb into Wilmington
Test & have 1/2 Clif Bar
After Wilderness Inn II
Ramp up nutrition intake, keep bike in small front ring
Special Needs Pick Up
Test
Repeat Above for 2nd lap
Pacing & Cadence
Climb into Keane
Cadence should remain at or above 90, speed should be around 15 mph
Route 9N
Keep pace under 24 mph with a cadence of 100 - don't hammer!
Climb into Wilmington
Small gear and spin, don't get frustrated, speeds will top out at 11 mph
Out & Back
Keep pace under 24 mph with a cadence of 100 at the fast part - remember the hills and don't burn the legs
86 First Part
Mostly downhill, large front ring, cadence of 90 and speeds of 20ish
Last 11 Miles
If you're not in the small ring, you're wrong! After Whiteface and before the Cherries you can get speed - don't be tempted to shift to big ring; smooth pedal strokes, Papa Bear is waiting and you want your legs fresh, cadence better be above 90 to get the lactic acid out, remember to drink and take in nutrition mix
Special Needs Pick Up
Don't worry about your time and relax - still a long day to go; patience and don't be obsessed with the negative split, just follow the same strategy
T2
After Bike Is Racked
Test
If Blood Sugar is below 160 take nutrition mix
Run
Each Aid Station
3 cups of water, if cups are less than 1/2 way filled have 4 cups
Between Each Aid Station
Sip on nutrition mix, if carbohydrate intake at aid station, skip nutrition mix
Test
Every 5 miles (about every 45 minutes)
Pacing
First 13
Head out at a 9:30 pace, increase to 9 minutes if feeling strong after 3 miles
Second 13
At mid-way point, increase to an 8:40 pace, hold for 7 miles, if legs are available increase pace by 10 to second increments each mile, with 3 miles left empty the tank
