Goals

• Cross the line knowing I left it all on the course
• Achieve PR
• Strong, Steady Bike
• Focused Run, push threw the pain

• Visualize a best day scenario
• Write a plan for possible setbacks or challenges
• Imagine things going right all week, especially falling asleep Friday and Saturday night
• Write a good day and bad day note for the Bike and Run bags
• Tape mantra to aero bars
• Stay relaxed and calm all week

• Enjoy the Day, Let it Flow!
• Smile on the course
• Race my own race
• Listen to my body, stay within myself
• Keep good form and stay long on the swim, find a good pack
• Back off on first half of Bike, start working at mile 56
• Maintain mental focus on the run, remember the pain is short term and the result is forever
• Embrace the pain, remember "I love this shit!"

• Stay away from people freaking out
• Maintain Diet
• Spend time alone each day to gather thoughts and relax
• Focus on key success factors and completion of them

• 60 minute rejuvenation run
• 1 hour massage
• Lay out all gear for travel

• 1 hour rejuvenation bike
• 30 minute swim, concentrate on form
• Pack for IMCDA

• Sleep In
• Off Day
• Travel – Stay calm, relaxed and ahead of stress
• Get to bed as soon as possible

• Begin increasing sodium intake
• 30 minute swim on the course
• Register
• Drive the bike course
• Get out and walk a little of the hills to get an appreciation for the grade
• Make mental notes of course and strategy
• 5:30 PM Carbo Dinner
• Get Bike Ready
• Get bags together
• Early to bed
• Last night to get good sleep

• Decrease intake of fiber
• 20 minute swim on course
• 30 minute bike
• 15 minute run
• Turn in Bike and Bags
• 2 PM Pre-Race Meeting
• Prepare food for race day - Breakfast, frozen water bottles, GU and Bars
• Bike
• Run
• Lay our clothes for race day - Race suit, cold day scenario
• Bike – arm warmers, leg warmers, long sleeve jersey
• Run – Long Sleeve Shirt, hat, warm Scenario

• Helmet
• Sunglasses
• Bike Shoes
• Bike Gloves
• Arm/leg warmers
• 2 bananas

• Snickers
• Advil
• Pringles
• Vaseline

• Running Shoes
• Hat
• Vaseline
• Body Glide
• Ecaps/Ecaps
• Dry Socks

• Ecaps/Advil
• Snickers
• Dry Socks
• Vaseline

• Breakfast 3 hours before race, PB&J sandwich, glass of skim milk and a banana
• Check Weather Report - Determine what clothes to wear for race
• Bottle of Gatorade 1 hour before race
• Check Bike over: Correct Gear to start, tires at right pressure, spare tubie, fill Jet Stream with Water, 2 frozen bottles of Gatorade, bars and Gu in Bento
• Body glide on rub areas - Neck, Underarms
• Turn in Bags

• 10 minute warm-up, some above race pace
• Find a draft ASAP
• Place on inside ½ way back
• Stay under control and steady from the beginning, don’t get caught up in adrenaline rush
• Maintain form, stay long, reach and glide
• Ease off last 200m and follow someone in

• Sunglasses
• Helmet
• Socks
• Shoes
• Race Belt

• Take it out easy.
• Only water for first 20 minutes
• Do not get caught up in people passing, they are either stronger or I will see them later
• Ride my own race
• Spin the hills and gain on the downhills
• Stop at Special Needs to stretch
• Try not to completely stop at any aid stations
• Take it easy on the first half, Save it for the last half
• Suck up energy passing people on the last half
• Remember there is a marathon after the bike
• Spin easy into transition
• Aero, Cadence, Focus, LET IT FLOW

• 1-2 Bottles of Water or Gatorade/hour (alternate water and Gatorade)
• 1 banana or 1 bar or 1 GU/hour
• Special needs – Bananas, GU, Gatorade, Water
• Target 300-400 calories/hour

• Helmet Off
• Hat
• Shoes
• Body Glide under arms
• Ecaps

• Start easy and get into rhythm
• Stay tall, steady and comfortable
• Stay in Zn 2 for first 18 miles
• If feeling good push through wall and pick it up to Zn 3
• Stay focused, pain is temporary
• When my mind is saying walk but my body can run keep running
• Walk aid station for nutrition
• Carry GU
• FINSH STRONG and BRING IT HOME

• Take Ecaps if needed
• One GU/hour with water
• Drink cup Gatorade at each aid station
• Grab water and GU at aid station
• Consider wearing fuel belt to carry GU
• Soup or pretzels at aid stations if can not eat anymore GU
• NO FRUIT at Aid stations as fructose is hard to digest

• Soak it up
• Smile and finish proud

• Endurox R4 mixed up for post race
• Take in plenty of Fluids
• Eat as much as possible
• Have a beer with my mates and watch the last Ironman cross the line at midnight!
• First 24 hours - Eat anything I want. Have food available for early morning cravings after race. Hydrate, hydrate, pee often
• First week - Lots of fruit and veggies

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