Jack's Generic Pre-Race

Tomorrow is Jack's Generic Triathlon, a little sprint race here in the Austin area. The usual suspects will be there. I am ready to tear it up.

I finished my pre-race swim, bike, run early this morning. Things feel like they are in place.

Earlier this week I wasn't feeling quite as solid, but a good day of rest yesterday set me straight. I went to the track on Wednesday and did a good workout. A 20' warm up on the trail and then to the track for 1600 m at 10k race pace (running not triathlon), followed by 3x 800m at an equal or faster pace. My personal best 10k run is a 40:21 which put that 1600 m interval goal at 6:30/mile and the 800s at 3:00-3:10.

In typical fashion, I went too hard on my first interval and did the 1600 m in 5:47. Great, these 800s were going to be murder! I wish I could hold a 5:47 mile over a 10k; someday I will. I knew what I needed to to each 400 to hit my target and after each lap of the 1600 I made myself slow down because I knew I was going way too hard. Still, too much. Shoot. I'm working on pacing myself correctly as I want to get the most out of the workouts I do.

In the end, I was happy to hold 3:00 on the 800s after doing that to myself.

Jack's Generic Plan

Nutrition:

• I plan on a gel before swim and possibly near the end of bike. Alternatively I could sip sports drink while I ride, but I have been having stomach problems starting the run. I'm thinking of trying going without a heavy electrolyte/calorie during short races. I've been successful doing so on my medium, high intensity bike rides.
  

Hydration:

• Day before: Normal hydration, water all day.
• Morning of: I was going to sip water/sports drink but not too much. I tend to drink too much morning of.
  
• Bike: Like I said, I'm planning on only water on the bike and I'm going to resist slamming it, which I usually do. I'm only going to drink when I'm thirsty. I hope to avoid a full stomach of water/sports drink when I start the run.
• Run: I shouldn't need much over 3 miles.

Time:

• I'll be happy breaking 1:15 but secretly want to be as close to 1:10 as possible. With good transition times, I can do that if I can go under 2:00/100m (sadly, good for me), ride over 21.5 mph, and run 6:45/mile or under. All things I know I can do. We'll see if I execute!

See you at the race!!