Challenge Almere-Amsterdam Pre Race

Pacing strategy

The goal is to finish the first long distance triathlon. Therefor I need a pacing strategy to not over pace and manage my energy.

Swim:

The plan is to take the start easy and aim for ~2min per 100m, which will result in 1h 15min swim time. During training and relay at Challenge Roth this was a good fit.

Bike:

Target is 180 Watts. Average speed is not important we still have to complete a marathon afterwards.

Run:

The first plan was to go for a 10, 10, 10 strategy. Starting with 6.30 - 6.00 min/km for 10 miles, 6.00 - 5.45 min/km for 10 miles and finally 10 km at 5.45 min/km. Due to a cold 2 weeks before the race, this changed to "go with the flow".

Fueling strategy

On average you can digest around 1g of carbs per kilogram of body weight per hour. For easier planning I am aiming for 80g of carbs per hour.

Pre race:

Breakfast around 5.00 - 5.30 - Overnight oats, 80g oats with 120ml oatmilk and 120ml of water, a bit of dark chocolate and a coffee
7.10 Gel 40 Caf (40g carbs)

Bike:

Transition to Bike Gel 40 (40g carbs)
- 600g Race Carb X + 300ml Water (480g carbs)
- around km 75-90 Intensity Bar (40g carbs) (~2h 30min - 3h on the Bike)
- around km 160 - 175 Intensity Bar (40g carbs) (~1h left on the Bike)
2x750ml Bottles (1 Water, 1 PH1500) (Target 5-6 Liters of Liquids, swap as soon as possible)
Total Bike: 600g carbs => ~100g carbs per Hour

Run:

Transition to Run 1 Gel if I feel like it
every 4-5 (30min) 1 Gel => min 8 Gel 40
Total Run: 320g carbs