NYC Triathlon Race Plan

Saturday, July 13 (my birthday!!): Put on your numbers.  Pick up bicycle - bring pedals and a pair of bike shorts / shoes to do a fitting.  Head to transition area to rack bike, make sure you are in small ring/15 to start - don't forget plastic bags for handlebars and saddle!  Go to team dinner, YAY!  Tonight, pack backpack: Swim cap, goggles, flip flops, helmet, sunglasses, trisuit, glide, socks, gloves, bike shoes, running shoes, sports bra, hat, race belt, RoadID, HR monitor, Garmin watch, wet suit, timing chip, plastic bags, towel (x2), GU, water bottle, add'l nutrition, transition bag, bike kit, sunscreen, ID, registration info.  In bed by 9pm.

Sunday, July 14: Wake up at 3:30am. Shower, fix hair, eat breakfast, grab transition bag and take subway at 4:00am to transition area. Check bike (ABC), set up transition items, hydrate. Take transition bag and swim stuff out of transition.  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. Long, lean strokes. Focus on reach and glide, high elbows and strong pull.

T1: Take off cap/goggles. Peel wetsuit down to waist as you run. Transition smoothly into the bike - helmet, sunglasses, watch, nutrition, 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 (or at turnaround). Finish strong.

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

Run: You are going to be tired. 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! Let your legs loosen up for the first 10 minutes. After 10 minutes, go a little harder. Try to aim for a 10 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. 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, 35 minutes (16mph)
Run - 60 minutes (10min mile)
TOTAL: 190 minutes (3 hrs, 10 minutes plus transition)

Sunday afternoon - take bike back to the shop.  Great job.