I’m a “Toughman,” “Tinman,” and soon to be Musselman and Ironman… Holy $hit, it is getting confusing remembering what I am these days. With my last race before IM Louisville right around the corner, I must be sure my pacing and nutrition plan is dead on.

The plans on paper, and theoretically make perfect sense. But theory and what my emotions dictate are completely opposite. The hours spent on the bike will be the determining factor of how well I do. It will dictate a 2:00 half marathon or an 1:40. My hope is to be able to give a few minutes on the bike to gain several on the run.

Nutritionally I will be working with Gu, shotblocks and Gatorade. The target is 350 calories per hour on the bike. I had a thought to use cliffbars a well, but as Coach David suggested it may be a bit much to digest during the ride. I will however consume one, an hour before the race starts.

The Gatorade will come in three forms, 1 bottle- 2/3 water : 1/3 Yellow Smack Gatorade. The next bottle will be a 50-50 mix, sorry Curtis not using vitamin water. The final bottle will be strait yellow drink, and the most concentrate. The idea is to start with the bottle with the most water and as we go through the 90km progress to the hard stuff.

The run will include strictly Gu and Heed electrolyte replacement, provided by aid stations along the course.

Pacing will be a bit of a challenge and I will rely strictly on perceived exertion. My power meter has not yet been delivered by Santa and my Garmin is too useless to rely on for HR. We rolling old school for this event.

My time last 70.3 was 5:43, I plan to improve 3-4 min on the swim and 15minutes on the run. I am hesitant to predict the bike because I don’t even want to imagine a fast time, that’s when I blow up. My t2 will be a little longer because I will be wearing bike shorts on the ride and changing for the run. Normally I would not do this but I am preparing for ironman and there is no way I will be riding 112 miles in a double wide maxi pad.

Prediction!!!
Ambitiously I would like a time of 5:20; :30 swim, 2:55 bike, 1:40 run… Well that still leaves 15 min for transitions? Ok than let’s bump that estimation to 5:15…

Looking forward to Sunday, can’t wait to see my results.

Related posts:

  1. Ironman 70.3 Race Plan- Musselman I’m a “Toughman,” “Tinman,” and soon to be Musselman and...
  2. Half Ironman Training- Race Week It is pretty wild to think that less than a...

Related posts brought to you by Yet Another Related Posts Plugin.