Ironman Lake Placid Thoughts

RACE WEEK

BE MY GOAL.

MANTRAS for the day.

• Execute below my capabilities
• If I’m not thinking about forward propulsion then let the thought go.
• POSITIVE POSITIVE POSITIVE

GOALS

1. FINISH AND EXECUTE THE PLAN.
2. ride the bike w/in my power targets and execute the plan.
3. HOLD sub 8min/mi on run from mile 6 on and execute the plan.
   

• Breakfast 4am- 2 ensure or naked smoothie approx. 400-500cals

SWIM

• Be conservative at the swim start
• Just f’ing steady.
• Sit on feet and do not work.

BIKE

• 0-30mi 200w cap on flats to start (180-200w)
• Then go to 190-210w rest of race w/corresponding HR of 130-140 w/145bpm cap
• 220-240w on hills erring on low side especially on first loop. VERY Limited time above 250w.
• VI of 1.05 or less w/NP of 210ish.
• Nutrition: 350kcal/hr of infinit 2x 700cal bottles on bike/pickup water at aid stations
  3rd bottle of 700cals at special needs.

RUN

• 0-6mi SLOW 8:20/mi jog
• 6-26.2 7:50-8min/mi goal
• Walk 30s every other aid station
• Run Nutrition:
  200cals/hr of gels and coke.
  
  NEVER GIVE UP, NEVER.