Race Plan

Before the Race

Wake 3:15

Eat big breakfast of cereal, toast, Powerbar, Gatorade

Shower

Walk

Stretch

Leave cabin at 5:00

Set up bike

Stretch

Eat Leppin and drink

Put on wetsuit

Warm up arms

Enter water

Race

Start race horizontally, without sprinting

Find a draft and sit on it

Ignore any hits, and stay calm

Don't sprint to end of swim

T1 - put on jesey with food in posckets (and taped up)

0:02 4 No Doze, 1 NaCl, water (all throughout)

0:20 Leppin

0:40 Hi5 Gel

1:00 2 No Doze, 1 NaCl, 1 Leppin

1:20 K-Time Bar

1:40 Gatorade

2:00 2 No Doze, 1 NaCl, 1 Leppin

2:20 Twist Bar

2:40 Gatorade

3:00 2 No Doze, 1 NaCl, 1 Leppin

3:20 Vegemite sandwich

3:40 gatorade

4:00 2 No Doze, 1 NaCl, 1 Leppin

4:20 Hi5 Bar

4:40 Hi5 Gel

4:50 2 No Doze, 1 NaCl, 1 Leppin

5:00 Gatorade

T2 - put on singlet with pockets

Alternate between coke and water and Gatorade and water at each aid station

Leppin and Nurofen (4 initially, then 2) at 5km, 15km, 25km, 35km

1 NaCl every hour

take hat off for finish

Look at camera and smile

Pain is temporary, Pride is forever.