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GALVESTON 70.3 HALF IRONMAN ~ COUNT DOWN!!!

GALVESTON 70.3 HALF IRONMAN ~ COUNT DOWN!!!

GALVESTON 70.3 HALF IRONMAN

COUNT DOWN!!!

 

SWIM-

Purchase 2sets of new goggles (preferably two different types of tinted lens)

Practice 2 x 15-20min in wetsuit / speed suit (if you own it)

-Reminder: Rinse out suit, hang up to dry-inside out, and do not leave it in your car-

BIKE-

Get bike tuned up at least 10 days out from race day

Practice rides in race shoes and sunglasses

Practice 2-3 ride in helmet

Practice Transitions

Pack Transition Contents:

In a zip lock / solutions bag- Vasoline and Tums

In zip lock / nutrition bag- nutrition and electrolytes

Extra PBJ and water bottle for emergency only- made at destination

RUN-

Buy race shoes at least 15 days out from race day- if new: do at least 3x30min walks in them

Practice 3x 20-30min in race shoes, compression sleeves/socks, sunglasses, and visor/hat

Pack Transition #2 Contents:

In a zip lock / solutions bag- Vasoline and Tums

In zip lock / nutrition bag- nutrition and electrolytes

Extra PBJ and water bottle for emergency only- made at destination

SLEEP-

8-9hr/night- try to not set an alarm the last 4 days prior to race day

RECOVERY-

Chiro, massage- 1x/week

Compression up to 4hr/day

Ice Bath / Cyrosauna- 2x/wk

Foam Rolling / Stretching- 5min / day

Elevate Legs as much as possible

HYDRATION-

Don’t force hydration but make sure your pee is light yellow always 

Consider drinking a Nuun 1x/day (split it in half morning and mid day)

NUTRITION-

Pre Race Breakfast throughout race week a couple times

Main meal – Lunch: 400-500cal

Small snacks throughout the day- 100-200cal, every 90min

Carry snacks to the Expo and throughout the bike drop off

Smaller Dinner – no later than 5pm Wednesday-Saturday of race week

If needed small snack at 7pm- last 2nights before race day

 

LOOK BACK AT ALL YOUR WORKOUTS YOU'VE DONE TO PREPARE FOR THE RACE.

YOU GOT IT!! YOU PUT IN THE WORK AND NOW IT'S TIME FOR THE FUN PART....SMILE AND RACE!  

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