Sample Race Plan

Race Plan

Schedule:

Thursday	Friday	Saturday	Sunday
8:00  Flight 2:00 Arrive at race venue 9:00-5:00 Athlete Check-in	9:00  Practice Swim 11:00  Athlete Briefing Pack gear bags Collect groceries Drive bike course	12:00-4:00  Bike & gear bag Check-in 6:00 Dinner 9:00 Bed	RACE DAY!!! 4:00  Wake up Breakfast 5:00  Arrive at transition  6:35  Pro Start 6:45  GO TIME! 6:00   Bike Checkout

Nutrition Checklist

5 water bottles: 1 for sipping during pre-swim, 2 for bike + 1 aero bottle with nuun, 1 frozen with coconut water for bike special needs Salt sticks: 1 per hour for bike, 3 per hour for run, 1 pre-swim, extra in special needs Waffles: 1 pre swim, 1 per hour on bike 2x 10 oz. handheld bottles with frozen nuun: 1 for beginning of run, 1 for run special needs

Gear Bags:

Morning Clothes	Bike Gear	Bike Special Needs	Run Gear	Run Special Needs
Hoodie, run shoes for warmup, socks	Helmet, sunglasses, socks, bike shoes, nutrition	Extra nutrition, tums, extra salt, chamois cream, spare tube	Running shoes, socks, hat, race belt, nutrition belt, body glide	Extra nutrition, extra salt, tums, body glide, spare socks

Pre Race

Wake up at 4:00, eat breakfast, leave at 4:45 Transition opens at 5:00 Start warmup by 6:00 Eat a bar 45-60 minutes out from the start Rolling start at 6:45

Swim

Line up in the 60 minute group Focus on stroke technique Take deep breaths, relax shoulders Find some fast feet to draft off A Goal: 60 minutes B Goal: 65 minutes Mental Goals:  Mantras:

Bike

Start off at ‘x’ power, gradually build throughout Focus on VI Pay attention to posture, especially in the last 20-30 miles Notes about the course, hills, wind A Goal:  B Goal:  Nutrition and Hydration per hour:  Mental Goals:  Mantras:

Run

HR focus, pace focus  Notes about course A Goal:  B Goal:  Nutrition and Hydration per hour:  Mental Goals:  Mantras:

Overall Goals: