Reminder: Final Clinic ~ Race Day Ready

[Dorette Sommer-Franks]

Greetings Ironman Triathletes,

We are now just 16 days away from the start of your Ironman race. As final preparation, we'll be meeting two more times before the race as a group.

1. Sunday Sept 8, 6:30 - 8:15-ish PM, Sports Basement Presidio, Race Day Ready with Coach D2 and Coach Stevo (Bring a simple bite to eat to share if you can, I'll bring a pizza)

2. Sunday, Sept 15, Final Group Run, 8:00 AM starting from Mike's Bikes and heading to Tennessee Valley - beach - and back - followed by breakfast at the Bay Side Cafe

Ironman Race Day Ready: We'll start the evening off with Ironman race performance prep with Coach Stevo then transition into the logistics of preparing and racing Ironman - creating your individual race plan and how to prepare the week leading up to Ironman. 

Attached you will find a document titled Ironman Race Plan to help you dial in your personal race day strategy. Print this sheet, fill this out prior to arriving on Sunday and bring it with you. This exercise will prime your mind and when put into writing, makes your plan more focused and solid. Individual answers may vary.

If you are unsure of an answer, you may have to do a little investigative work - for example, #4) How many calories per hour, what type and what frequency do you plan to ingest during your Ironman? One way to answer this is to review what you have been ingesting and what you've learned during training - how many calories in 1 scoop of Osmo (if you use this) per how many oz water? What size is your water bottle, how may scoops are you adding in. Or 1 GU Gel = ____(?) Calories. Think about what you have been doing and be the chemist.

A cheat sheet can be found here: https://docs.google.com/viewer?a=v&pid=forums&srcid=MTE0NjUzMzI1NTE1MTIwNjkxNjABMDUwMzMxMjY5ODMyNjc2NTk2NTYBX3hkTmtidTJjN1lKATgBAXYy

See you Sunday evening. 

Be well, 

Dorette

Dorette Franks
TRIFINITI Endurance

Endurance Performance & Nutrition Coach
USAT & USATF Certified

Student of Dietetics, San Francisco State University
VEGA Ambassador
www.trifiniti.com(415) 307-8117



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[Dorette Sommer-Franks]

One last suggestion...

Per nutrition and hydration, investigate what you have been doing how much you have been ingesting, then compare it to the Cheat Sheet - look at slide #16, Race Cycle. 

Be well, 

 

Dorette

 

Dorette Franks
TRIFINITI Endurance

Endurance Performance & Nutrition Coach
USAT & USATF Certified

Student of Dietetics, San Francisco State University
VEGA Ambassador
www.trifiniti.com(415) 307-8117



CONFIDENTIALITY NOTICE: Information contained in this message and any attachments is intended only for the addressee(s). If you believe that you have received this message in error, please notify the sender immediately
by return electronic mail, and please delete it without further review, disclosure, or copying.

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