Race Plan : Prospect Park Duathlon Spring 2011

Race plan:

Friday evening:

Put yankz on shoes. Go for a long walk to make sure they are well fitted.

Prep all gear, make sure you have all the nutrition and fluids you need for race day
- Lay out clothes for run. You will wear this to the race:
Trisuit, compression socks, light bike pants, running shoes (with yankz), running jacket, heart monitor, Forerunner, Road ID, hat, inhaler
- Pack backpack
Helmet, biking shoes, sunglasses, gloves, booties (just in case), glide, GU, extra water bottle, driver's license, windbreaker, bike jacket
- Check bike
Tire pressure, chain, brakes
Wipe bike down, clean/lube chain
Check bike pack to make sure you have emergency supplies

Eat a good dinner
Shower
Get in bed by 9:30pm

Race Day
Wake up at 5am
5:05 Dress, grab liquids / food from fridge
5:15 Eat pita peanut butter & jelly sandwich
5:20 Hydrate
5:25 Double check bike
5:40 Bathroom
5:45 Depart, allow extra time to get to subway

Subway from 72nd to Flatbush should take 45 minutes. Arrive at Prospect Park at 6:50am

7am- packet pickup
7:15 - bike to transition area
7:30 - double check bike, put gear in place for transition, apply bib/stickers, relax - you're there!
8:15 - mandatory pre-race meeting
8:30 - RACE BEGINS - YOU WILL FINISH!


Goals:
- Finish under 1:55:00
- Finish strong!

Race day success:
- Pace yourself! Don't go out too hard.
- Smart transitions - be thoughtful, not rushed.
- First mile of bike go easy, let your body transition
- Pace final 5K to avoid cramping and fatigue/asthma
- Practice good nutrition:
Eat 4 tz 15 mins before, hydrate (sip) during first run
GU at bike transition, hydrate every loop, food every loop
Final leg, food at transition, sip water, don't chug - no cramping!
- Stay in the drops on bike as much as possible, stretch legs every loop
- Finish strong. Don't lose form at the end!

Things to remember:
This is your first race of the season - NOT YOUR "A" RACE
You are doing this for you - it's not about the other athletes
Don't worry about what the other athletes are doing
You are not going to "win", but you aren't going to "lose"
Listen to your body, and make sure to feed it
This is your race.