Miles 0-40: Hydrate & Top off fuel
Start (0 miles): I’ll pre-hydrate as soon as I wake up race morning by drinking bottles of GU Hydration Drink Tabs, and continue as we stage for the start—this gives additional electrolytes without a lot of calories. I’ll sip enough to stay hydrated, and use a ‘throwaway’ bottle so both bottles on my bike are full for the race. 15 minutes before the start I’ll have a packet of GU to top things off.
Start to Pipeline 1 (27 miles): Race Plan
There’s a neutral, downhill paved start that can be cold at 6:30 am, so I’ll tuck into the group so I can conserve energy and stay warmer. As the pavement turns to a gravel road the race begins to take shape, and the first climb of the day is negotiated. Everyone will be anxious to get in position on St. Kevins, so staying out of trouble is the goal.
I’m planning to arrive at Pipeline 1 (the first aid station) within 2 hours. I’ll have plenty of adrenaline at the start and throughout this segment, so I’ll only eat non-caffeinated GU products. My plan is to take in about 700 calories, and a minimum of 1.5-2.0 bottles of fluid by the time I arrive at the Pipeline aid station.
Estimated duration is 2 hours, consume 700 calories
- 2 Roctane Gels
- 1 serving of GU Energy Chews
- 2 bottles of Roctane Energy Drink
Pipeline 1 to Twin Lakes 1 (13 miles): Race Plan
This next section is relatively fast and flat —riders will group together in pace lines and draft each other on this combination of gravel and paved roads. My plan will be to find and ride with a group at a good tempo, keeping the pace as consistent as possible.
The terrain to Twin Lakes is flat-to-rolling hills, and there will be opportunities for me to lower my heart rate—these are the moments I’ll use to grab a bite or two of solid food and take in some fluid. Getting something a bit more ‘solid’ in my stomach seems to encourage blood flow to the gut. The goal is to keep your stomach functioning throughout the event, and one of the better ways to accomplish this is to add small portions of solid food to your nutrition plan at key intervals. I’ll take in about 300 calories and a half to a full bottle of fluid during the 40-minute trip from Pipeline to Twin Lakes aid station.
Estimated duration is 40 minutes, consume 300 calories
- 1 Roctane Gel
- 100 calories of solid food
- 0.5 bottle of Roctane Energy Drink