I’ve been reminding myself to let every training session be a learning opportunity.
As we get into the final weeks before race day I start making lists and thinking about all the things I should be focusing on to make sure my race day goes as smoothly as possible. Essentially, the training is complete, but making sure I have the right gear, nutrition and mindset on race day still need to be ironed out. Let’s hash it out for my own piece of mind.
I’ve heard a hundred times to not try new things on race day. I’m promising to follow this advice! I’ve been struggling with nutrition on my bike, needing way more than I thought I would. I get 40-50K into a ride and the gels are just not enough. I typically stop of a chicken sandwich, or a grilled cheese, or a donut. I don’t think I will have access to these things on race day, so I better sort myself out. Mars bars – surprisingly – have been easy going down with no ill side effects. I think I’ll bring a PB & Jam sandwich for my special needs bag, but will test it out on this weekends ride. Gels will be taped to my bike, along with water and an electrolyte mixture. I think we’re sorted out there. I’ve also planned a decent meal plan leading up to race day to keep me healthy and on track. Fingers crossed.
The flat tire – a different kind of anxiety. Does anyone else feel this way? The flat tire anxiety. It like nothing else! Thankfully I forced myself to practice a bit last year, with the help of some seasoned triathletes. Last night I practised with the flat tire I go 500M from my car on Sunday.
I took away a lot of lessons:
- It isn’t quick to change a flat
- I know the mechanics of changing a back tire (yes!)
- My hand pump doesn’t work (!!)
- Take a deep breath. Flats happen.
- I’m going to get dirty, so maybe carry a towel.
- I’m carrying around a bike tool I don’t even know how to use!
Sorry guys, but ladies I found the mecca of bras. The Lululemon “Stuff your Bra”.I can swim in this. Bike. Run. I can carry lip balm and enough gels for a marathon. Heck, last week I even stuck a chicken sandwich in there. No chaffing whatsoever and another place to store nutrition. Another Lulu win. And it works for all shapes and sizes 🙂
I’ve also discovered Sport Shield Roll – on the best anti-chaffing product out there. Waterproof, sweat proof. It’s magical.
I’ve also been modifying my packing list. Confession: I hate packing. I always pack way too much and not always orderly. But Ironman is where I bring my packing “A” game. I did ok with my Challenge half ironman but we’re next level in 2015.
So here it is. It will be modified and I’d love feedback!
- Training clothes for final workouts
- Casual clothes and sunglasses
- Gear (watches, power meters)
- Hear-rate monitor strap
- Charging cords for devices and phone
- Favourite pre-race snacks
- Compression clothing
- Flip Flops
- Identification for registration
- Electrical tape/Duct tape – add a few strips around bike for emergencies
- Safety pins
- Timing chip
- Reflective tape or clothing
- Hand wipes
- Goggle defogger spray
- Plastic bag for bike seat
- Water Bottles
- Band-Aids (where to have these?)
- Hair elastics (do headband braid)
- My own pillow!
- Bike lock
- chamois cream
- Warm clothes for race morning
- Race swim cap
- Stuff your bra and VS swim bottoms
- 2 sets of goggles
- Old pair of flip-flops
- Wetsuit (long or short sleeves?)
- Body glide / other rolly thing
- Old shirt or towel
- Waterproof sunscreen (face only until body marked)
- 1 gel to take right before take off
- Cycling shoes and socks (grey icebreaker socks)
- Bike Shorts (MEC)/Capris – temperature dependant
- Bike Shirt (HTC sleeveless or NS with Sleeves)
- Sunglasses (MEC)
- Water bottle(s) – fill one with Ignite (Use Hammer Bottle)
- Taped gels to the bike OR Bento box
- Seat bag and tool kit: tube (2?), CO2, levers, multi-tool
- Salt tablets and advil on the bike
- Sleeves – temperature dependant
- Floor pump
T1: Banana & Gel
- Running shoes (Asics)
- Compression Socks / Fresh socks
- Visor (epic)
- Running shorts/capris (tbc)
- Race belt/ Nutrition belt (put mini bodyglide/2 Advil/2 tums/pepto/blistex/gum)
- 2 ziplock bags with 11 gummies in each
T2: Banana / Mars bar / Fresh water
Special Needs Bag on Bike
- Spare bike tube
- Salted chips
- Extra gels
Special Needs on Run
- Salted chips
- Sandwich or skinny bagel
- Extra gels
- Long sleeved shirt
Food for thought:
- Gu Gels**Plan when to eat caffeine & how much!
- Stinger gummies
- Cut up orange
- Ignite for electrolytes on bike
- White Bread – PB & Jam
- Mars bars
- V-8 juice
Post clothing options:
A loooong dress. Flip flops. That’s it.
Bubbly for celebration!
Things I may need to buy
- More Gels
- Compression Socks
- Extra Goggles
- Aero bottle?
- Bike gloves?
- Anti-fog spray
- Check bike cleats
- New tires!
T-10 days, 19 hours and 24 minutes…but who’s counting? We take off Monday night and I’m just so excited. I had some self-doubt there for a bit but trying to remain positive. I’ve worked all year for this.
Self reminder: This is a great read regarding nutrition: http://www.endurancecorner.com/library/nutrition/race_nutrition