Spirit of Racine - The Game Plan

A successful race is the result of planning. Plan the race, race the plan.

Bike Set up:
500 Cals on the Downtube
250 Cals in the aero bottle
Wheelcover with powertap
HED3 in the front
Spare tube/co2/levers in the bento box


Prerace:
257 Cals of Infinit Long course blend
400 Cals Pop-Tarts = my secret race day weapon

Swim:
Start in the front row, furthest left
Stay in rhythm counting strokes
Dolphin Dive to shore, haul ass through the sand and feet baths

T1:
Socks, glasses, helmet and go....

Bike:
Feet on top of shoes until out of T1 hill
Opening 30 mins sit below target watts, approx 188 or 76% of FTP
Remainder of the ride, steady watts targeting 198.
Continue to push watts on the downhills and hills cap the watts at 220

Goals: NP 195-200 Watts, IF .79-.80, VI 1.02 - 1.03

Bike Aid stations:
Mile 15: Top off aero bottle
Mile 30: Down tube nutrition to aero bottle, top off with water
Mile 45: Last 1/2 of nutrition to the aero bottle and top off

T2:
Shoes on, Garmin, Belt and Hat on the run

Run:
Open up the run at 8:15 pace. Walk the hill at 1/2 mil into the run. At the turnaround (3 mile) move into target pace of 7:45. Target 7:45 until Mile 10 the last turnaround. At Mile 10 reevaluate the pace, systems check. Move into 7:30 pace if all systems go or damage control.

Give'm hell the last mile into the finish. Skip last aid station.

Nutrition:
One bottle of Infinit 250 calories, no protein.
Supplement with HEED on course

Using a long course VDOT of 48 for pacing guidelines.

Next blog post, we'll break down the game plan.