Day Before -- Sip on a large bottle of Apple Cider all day.
Race Morning -- Carbo Pro fruit smoothie: 3 scoops of CP, bananas, berries or mangos, orange juice, honey and ice
I sip on a bottle of water with one scoop of CP prior to race.
Positive thoughts the entire time!! Remember how fortunate I am to be able to race at this level or at all. I will overcome any challenges that I might face on race day.
Swim -- I'm looking to swim along the buoy lines and come out in good shape around 1:00. Sub-1:00 would be a nice mental lift but really not that important.
From Penticton to Richter Pass: ~AP = 200w; NP = 207w
From Penticton to the top of YL: ~AP = 205w; NP = 215w
Target power by terrain:
Flats: 200 - 210w
Short/steep climbs (McClean Creek) : 250 - 260w
Long climbs (Richter and YL): ~250w
With the exception of coming out of the water and the very early miles on the bike, my HR is as flat as a pancake in every IM. However, just in case:
Make sure HR stays below 155bpm in the flats. Make sure HR gets down to ~150bpm in the first ~20min. I don't need to worry about HR in the hills -- power will dictate.
As always, I will pay top attention to my RPE and won't be afraid to tactically back it down at any time. This should only become an issue if it's super hot (eg >95*).
3 bottles (28oz) filled with 4 scoops of CP, Crystal Light & two electrolyte capsules and one bottle (16oz) of water. 2 bottles of CP and the one bottle of water will go on my bike. 1 bottle of CP will go into Special Needs. I will replace my bottle of water at every aid station or as needed.
Note: I don't mind 3 bottles on my frame. The right osmolality is most important to me. Highly concentrated bottles don't work for me. I know from experience. The extra weight associated with a 16oz bottle is negligible at best.
Thank every cop that assists me through every intersection.
Run -- Start out no faster than 7:40 pace. I will stuff banana slices in my back pocket in T2 along with electrolytes, Gas-ex and Aleve. I will run with a 20oz bottle of cola for the first couple of miles. It slows me down and it makes sure I get in at least 250+ calories in the first 15 min.
My goal is to hit the turnaround by no greater than 1:40 and neg split the run. Goal is also just to make sure I get out of the hills in good shape. If you get out of the hills in good shape then this course is ideal for a neg split. Coke and water at every aid station. Banana slices at every other aid station or as needed.
When I used to have oatmeal for breakfast I used to get bad painful gas on the run so that's why I'm taking the Gas-ex. It appears my switch to a morning smoothie fixed that problem but better safe than sorry. I will take 3 Aleve capsules somewhere during the 2nd half of the run.
Thank the person who gives me cola, water or bananas at EVERY aid station. Say something like, "Thank you so much! You're awesome!!" It's a little thing but often the reaction of their face gives me positive energy.
REMEMBER, I'm a machine with no 'off' switch on the run course. Nothing can and will stop me. Period. End of story.
I will succeed.