Night before:
In bed by 10:30pm, all of my race equipment packed and ready to go, fluids and nutrition packed.
Sunday morning:
Awake at 5:30am
Shower/dress - remember HR monitor
Eat pb&j and coffee with skim
Leave the house by 6:15
Ride bike to transition area, check in, pick up race packet
Prep transition area
Prep watch
15 mins before start - eat a gel
Stretch/warm up
Swim:
Glide! Focus on smooth, easy stroke. Go fast, but don't windmill
One minute or better per lap
Smooth transition
Bike:
Helmet, glasses, shoes, watch (gloves? socks?)
Good form, attack the hills, keep your cadence up, ride well - you know this course. It's home.
2nd loop - eat a gel if you need, hydrate
20 minutes or less per lap.
Run:
Shoes, hat
Start easy, feel your legs before going harder. It's three miles, try for negative splits: 9:15, 9:00, 8:45. Run pretty, breathe steadily, finish strong. Don't leave anything in the tank.
Post race:
Yay! You did it! Pat on the back and enjoy the feeling of finishing a triathlon. This is a preview of what will come in September. You did it. You can do it.
Pack up, meet friends, have brunch. Celebrate a job well done.
Race evening: recovery run
Goals: sub 1hr 30m race. Fast, smooth transitions. Good form throughout. Strong finish.
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