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Lake Placid Nutrition & Pacing Strategy

Posted Aug 23 2008 11:49pm
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






IT'S OK TO STOP AND STRETCH!
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