Gear
- Goggles TYR technoflex jr clear tried them and are good,
- Will wear my 2Xu shorts and 2xu black top, familar and comfortable,
- Xterra wetsuit will be good,
- On the bike will use my aero LAS helmet and ZIPP 404/808 combo with Open Pro CX tyres (need gluing),
- Use the Orbea Ora TT bike!
- On the run will don a cap and glasses and my Nike flats,will take the time to put on a pair of socks.
- Areo bottle on the bars so allow lots of drinking easily...
- For the ride food I will use 4 GU gels.
- For drink I will use Cytomax.
- For the Run will take 3 GUs and have one per lap (beginning) and water/Pro4 first lap then,
- coke/water after that.
- Might have a couple of salt tablets first and second lap too.
Pre race
- Get bike together, tyres pumped up, shoes on right pedals, Put fluid into front bottle and,
- Other drink on.
- Put helmet on top of bars,
- put food in helmet,
- Put spares and repar kit on bike properly so they do not come out.
- Layout post swim bag for easy storage of gear.
- put shoes in heals first with socks in each shoe half inside out,
- then put in cap (with three GU's, salt tablets and sun glasses)
- Put on sun tan lotion,
- quick run warm up 10 mins
- put wetsuit on and body glide,
- zip up and get in water for a 5-10m swim warm-up leave no more than 5mins before race.
- Start on the right away from bad things...
- Swim steady right from the get go... get on someones feet if possible,
- Otherwise concentrate on good stroke and relaxed dps.
- If rough then less glide more stokes...
- Take a look every 4th or 5th stroke once going ok.
- Check half way time at 1k and decide if need to swim harder,
- If rough weather then just try to get through without drinking too much water and going off course.
- As coming out water take off top part of wetsuit, unzip and pull off arms,
- take off googles and cap and carry,
- hit lap button at T1 entry,
- At bike, but googles and cap in swim gear bag,
- Pull off wetsuit, roll up and shove in swim bag,
- food in top,
- Put helmet on,
- unrack bike and head for exit.
- hit lap button, and start bike speedo,
- jump on bike with left pedal forward, stand on left shoe push forward and get right foot onto right shoe,
- get up to speed and then put left foot in first, then get some more speed on,
- then do right shoe, now go!
- settled, have a drink...
Bike Tactics
- Start strong... put in a bit of effort until 30Km,
- settle in,
- steady on the hill but do not kill yourself,
- wind it up on the flat/down hill/tail wind parts,
- do not over do it into the wind,
- At turn around evaluate where you are - how far back,
- maybe another steady - hard session.
- do not go too fast on hill on the way back.
- hit lap button,
- Get run bag,
- hand off bike (and helmet ? not sure),
- empty bag contents,
- get spares out of pockets,
- put sock/shoes one one foot at a time,
- get glasses and run to exit putting glasses and cap on,
- put GUs and tablets into pockets,
- hit the exit hard at full speed.
- press lap button.
- settle into a good fast pace perhaps faster than ususal about 4m/km,
- take a GU at first drink station,
- first lap drink pro 4 and water, take salt tablets, at each aid station,
- 2nd and 3rd lap take coke if available.
- 3 lap course out and back want to average about 14mins per half lap,
- check splits at each end,
- More downhill on way back so if need be make use of them!
- take splits against anyone in front, try to catch earlier i.e. lap 1 or 2
- Hang on for last lap!
- Have a drink!
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