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
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