Swim to Bike (at open water site if possible): This is a great opportunity to check out your gear
- Set up transition area with appropriate equipment and race nutrition.
- Warm-up to cold water: Do gradual bobs and 5 minutes of swimming.
- Swim 10 minutes at close to race pace and exit water.
- Practice running through sand, stripping off wetsuit, and transitioning to bike.
- Mount bike and ride at RPE of 6-7/10 (or HR zone 3-4) for 15-20 minutes before settling into a 60-90 minute ride in which you keep your heart rate in zone 3 and some zone 2.
Bike to Run
- Bike 45 minutes at an easy to moderate pace. End at a track where you can conveniently leave your bike and where you've safely stashed shoes.
- Practice transitioning off the bike into your shoes.
- Do one mile just below goal race pace. If you want to run your Boulder Peak 10K in 50 minutes
(~8min/mile pace), shoot for an 8:20 mile on the track
- Jump back on the bike and do a 2 mile loop at race pace.
- Return to the track and do an 800 at goal race pace
- Continue the 2 mile ride / 800 meter run 3 more times
- Cool down on the bike 30 minutes.
Nutrition and Mental Preparation
- Practice eating during your race simulations what you plan to eat during the race itself.
- Make a checklist as you prepare for your simulation (Make sure to have a spare tire, extra goggles, tape, towels, tires pumped, etc.)
- Do the race simulation at the time of day you plan to race: you can practice appropriate nutrition that way too.
- Practice your mental talk. What are you telling yourself? Our words are like mental nutrition; don't screw it up.