Race Plan : Nation's Triathlon 2011

*** Race plan subject to change/update***

Wednesday, August 30: Take bike to LBS to get tune-up.  (DONE)

Tuesday, September 6: Go to bike shop to get box. Box bike as soon as possible. You don't need it again until Saturday. (DONE)

Thursday, September 8: Rent wet suit. Practice putting the wetsuit on and practice a transition set up at home. Get the suit wet and try to take it off.

Friday, September 9: Pack overnight bag (all must fit in backpack): Swim cap, goggles, swim clip, bathing suit, flip flops, hair ties/clips, helmet, sunglasses, trisuit, glide, socks (x3), gloves, bike shoes, bike shorts, running shoes, running shorts, sports bra, hat, race belt, RoadID, HR monitor, Garmin watch, SportCount, street clothes (x2), wet suit, plastic bags, towel (x2), GU, water bottle (x3), add'l nutrition, sweat shirt, transition bag, bike kit, sunscreen, ID, registration info, train tix.

Saturday, September 10: Wake up at 4am. Shower, dress, double check all bags. Leave house by 5:30am, check bike box with Amtrak at 6:00am. Take 7:05am train to Washington, DC. Arrive at 10:25am. Take train to hotel, try to check in early, assemble bike, pick up race packet at expo. Ride bike to transition area, check bike with on-site mechanics, make sure you are in small ring/15 to start. Get timing chip (if applicable), body marking. Change into swim gear, swim half the course (if possible). Take overnight bag to hotel (if not already there), check out the expo. Head for your room. Assemble transition bag as you want it to be. Go for a short run. Eat a good dinner. Enjoy being in DC. In bed by 9pm.

Sunday, September 11: Wake up at 4:30am. Shower, fix hair, eat breakfast, double check room for personal items, take shuttle bus at 5:30am to transition area. Check bike (ABC), set up transition items, hydrate. Use restroom, put on wetsuit/swim cap, double check transition area, pat yourself on the back - you made it!

Eat a GU 15 mins before race wave start.

Swim: Enter the water near the edge of "humanity", swim strong to get a good position, then recover in the water, pacing around 2' per 100y. Focus on your rhythm. You swim all the time, this is no different, you're just swimming. Once you get back to the start line, try to pick up the pace again to finish strong. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.

T1: Take off cap/goggles/swim clip. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, race belt, socks, shoes, GO! Unrack & run with bike on your LEFT.

Bike: Use the first five minutes (just over a mile) to get yourself in the zone. This is your strong sport, you are a good cyclist. Eat some nutrition in this first 5 minutes, drink some water. Now go! Power up hills and recover down. Pass smoothly and with purpose, don't slow down to pass - drive through. Stay down in the drops as much as possible, keep your body aerodynamic. Hydrate throughout - every 15 minutes take a drink, this is important - remember how dehydrated you felt running the CP Sprint. Eat again 45-55 mins in. Finish strong.

T2: You know this one. Fast and smooth. Helmet, hat, shoes, GO!  Don't think.

Run: You are going to be tired. This is the most work you've ever done before running, let your body get into the zone. Eat a GU as you start the first part of your run. This is the last section of the race! You've got it! This is what you've trained for! Let your legs loosen up for the first 10 minutes. It's okay, you've still got 50 more to be fast. After 10 minutes, go a little harder. Try to aim for a 9 minute mile and try to stay consistent at that pace for the remainder of the run. When you get halfway through, see how you feel, if you can give it more - do it. The last mile is all you - this is the last part of the race, you can give it all you've got. Stay focused, keep good form, finish strong and leave nothing in the tank. You deserve to cross the finish line feeling proud of all you've done. Great job!

Post race: Bask in the glory! You've just accomplished a great feat for yourself. This is a great day. Take your medal and get some food!

Goals:
Swim - 35 minutes (2'07 per 100y)
Bike - 1 hour, 25 minutes (18mph)
Run - 58 minutes (9'21" mile)
TOTAL: 175 minutes (2 hrs, 58 minutes plus transition)

Sunday afternoon - take bike back to the shop to be broken down.  Get on late Amtrak train (boo!) 10:00pm.  Sleep on the train, if you can.  Arrive in NYC at 1:49am, take yourself home!  Great job.