I think there is something wrong with the photo gallery but I don’t have time to fix it now. SORRY!
Here’s the race plan for Sunday
IM Brasil
Race day nutrition & pacing strategy
Pre-race breakfast
3:30am Get up
3:45-4:00am Breakfast
5 scoops Opti (400cal), 2 bananas (180cal)
Total 580cal
Vitamins: CoQ10, VitC, Fish oil, Multi, Joint Formula, Ginseng x 2
4:00-4:20am Relax & stretch, go through this race plan once more
Pre-race routine
5:00am Arrive at transition area
5:00-6:00am Check gear: bike, special needs, bags
6:00am Wetsuit on, take one gel to the swim start
6:20-6:45am Warm up
6:55am Take 1 gel
7:00am Race starts
Racing
Swim: Relax! Build from easy to steady, keep stroke rate up!
DO NOT pull too hard through the water
Look under arm pits to breathe, BILATERAL!
T1: Easy but FAST!
1. Wetsuit off
2. Nutrition in pockets
3. Sunglasses on
4. Helmet on
5. Socks on
6. Shoes on
7. Number belt on
8. Off you go
Bike: Wash off mouth with water, no nutrition first 15mins, RELAX!
EASY – swap water bottle at every aid station
0:20hr: 1 jam sandwich (200cal)
1:00hr: 1 jam sandwich (200cal)
1:30hr: 1 jam sandwich (200cal) + 2 salt tablets
STEADY – swap water bottle at every aid station
2:00hr: 1 gel (90cal) + start sipping on Endura (100cal)
2:30hr: 1 jam sandwich (200cal)
3:00hr: 1 gel (90cal) + Endura (100cal) + 1 salt tablet
Special needs: extra sandwiches & gels if needed
3:30hr: 1 gel (90cal) + Red Bull (100cal)
MODERATE – swap water bottle if needed
4:00hr: 1 gel (90cal)
4:30hr: 1 gel (90cal) + Endura (100cal) + 2 salt tablets
5:00hr: Finish endura bottle (150cal)
Stretch legs, shoes off, get ready for transition
Total ~5hrs / 1850cal
T2: Easy but FAST!
1. Helmet off
2. Socks on
3. Shoes on
4. Sunglasses on
5. Hat on
6. Fuelbelt on
7. Number belt on
8. Off you go
Run: Drink water, RELAX!
First 20mins EASY, settle to a comfortable pace, forget the watch
0:20hr: sip of gel / sip of water
1:00hr: aim to finish each gel bottle within 1 hour (300cal/hr x 2)
+20km onwards start drinking COLA and stick to liquids
Take a salt tablet every half hour from now on for insurance
COUNT THE STEPS, NEVER WALK!
Finish: SMILE, you did it!
Bike bag:
Helmet
Socks
Shoes
Number belt
4 jam sanwiches
5 gels
Sunglasses
Sp. Needs:
2 jam sandwiches
3 gels
1 bottle endura electrolyte
Run bag:
Shoes
Socks
Number belt
Sunglasses
Hat
Fuel belt
Red bull
Sp. Needs:
Red bull
Voltaren
Ciao!
Rog