One Week to Go

Here's my week assignment and pre-race advice:


I hope everyone who participated in the Ocean Swim on Sunday made out
well. As you can well imagine, it is a little different than the
lake. Once again, it is all about getting acclimated to your
surroundings and understanding how it will affect your race. The main
thing that we have consistently tried to focus on is gaining
experience. Each step goes a long way in providing you the necessary
tools to accomplish your goals.

This week is designed to make your body fresh for the race on Sunday.
Carol-Line has mentioned that her nutrition just doesn't seem to be
right. This is all part of the equation. First, make sure you stay
hydrated this week. Avoid lots of coffee, alcohol, and other food and
drinks that will dehydrate you. Make sure you are well rested this
week. Get plenty of sleep and light exercise. Be sure to eat balanced
meals and avoid eating out or something out of the ordinary the night
before the race. Race day morning, stay with your routine. Limit your
coffee to one or two cups but if it is normal to have it with your
breakfast by all means do so. Race start should be focused on the
task at hand. Build a check list of items needed for the race this
week and make sure you have everything necessary. Have one energy
drink in transition and one on your bike. You will not need anymore
than one for this distance. Come in empty. If you have tried training
with the gels I would use one before the swim and one before the run.
This is traditionally a hot fast race. It will be over before you
know it, so be sure to have fun.

For those of you not doing Niantic and focusing on the August 9th
Terremuggus, August 12th Litchfield or the September Winding Trails
races, I would use this as a down week also. There are plenty of
races left and I would give your body a little rest before doing one
of these events.

This Week;
Monday: Rest Day
Tuesday: Lake Swim
Wednesday: Shop Ride
Thursday: 5 Mile run
Friday: Put your check list together and pack your stuff.
Registration and Packet Pick Up at Pig Iron 4 to 6 p.m.
Saturday: Light run. 80% effort at least 3 miles.
Sunday: Race Day!

***

I'm hoping to ride at work or ride/run after work today.

***

Sleep: 6 Hours
Weight: 200.8