Random Thoughts on Race Advice

Here are some highlights to be thinking about in the next week or so:

Suncreen - put it on after being body-marked (end of your bike row)
Bike Dismounting - follow volunteers instructions and signs
Bike in transition area by 6:45 a.m.
Non-racers not allowed in transition area - tell your spectators to be respectful of other races
Plugs for end of bike handles - if this plug is missing - you may not be able to race - check your handlebars!  (Mine were missing at the Cranberry trifest and I was given two more, but I didn't even know it.)
Don't forget your bike helmet.  Don't forget to take off your bike helmet before you run.
Taper your exercise from Monday, July 19th onward - do 60% of your workouts.
Carbo load (dinner) on Friday the 23rd; not the 24th
Carbo load all week, REST, and shop for what you need race weekend
Don't eat anything new at the Expo
Try GU now if you want to use it race day
Hydrate and have bananas all week but especially leading up to race start - this will avoid cramps.  Urine should be light-colored - sports drinks will replace electrolytes.  (Drink a large bottle of gatorade the morning of the race.)
Carry all supplies in backpack on race day - we will bike 1 mile to starting line
Stay away from fiber and dairy on the 24th and 25th - no big salads.  Increase your carbs; decrease protein and fat
Eat 2-3 hours before race begins (bagel w/peanut butter, banana and gatorade)
Leave food in your car for POST race ride home.  Last year, more than one of us couldn't be sustained on the granola/yogurt and chips at the finish line!  Some of us started to get dizzy.  This is NOT the time to diet.

If anyone wants to watch real transitions at a race and have a discussion, I can meet you at Lake Pearl in Wrentham on Sunday, July 18, 2010 at 8 a.m.  (Call my cell to confirm:  774-571-2408)

Personally, I am seriously tapering.  Although I'm doing just the swim portion of a relay, I plan to take exercise very lightly this week.  It will be a FULL weekend next week, and Elaine assures us that over-training this week will only hurt our performance on race day.  (OK to run OR bike OR swim about 50% of a normal workout on Saturday.   REST on Friday the 23rd!)

Watch future posts for caravaning/carpooling instructions leaving Franklin on both Saturday and Sunday, July 24th and 25th!  (I'll also post recent swim pix at Lake Winthrop, in the rain, with me, Cathy and Lesa)