Goal Time

Pacing Strategy

Nutrition Strategy

Mental Strategy

Breakfast

N.A.

N.A.

I will not wake up at 4.30am. I don’t know what time the race starts but eating at 4:30? That’s nuts. I will however, wake up 2 hours before the race, and hope that it’s not 4.30am, and take some liquid foods. (It is easier to pee during race than to shit.)

I will relax. I will take the time to have a good crap. I will remind myself that crapping during race is not a good idea and the most important reasons I am here today is definitely not to crap during the race. I will remind myself that I just need to finish before the last guy.

Pre-Race

N.A.

N.A.

At the race ground, I’d probably need to pee from drinking too much liquid in the morning. I will start sipping whatever isotonic shit I can get from the petrol station. This will keep me essentially hydrated. I will continue this until I get into the water to warm up. (Peeing in the water generally warms you up.)

I will stay relaxed. After I get body marked, I will go talk crap with the rest of the Average Joes and hope that at least one of them knows when our wave starts.

Swim

50′

I will not be stuck behind an idiot that cannot swim if his life depended on it. I will stay far far away from the crowd.

N.A.

I will stay within myself. I will take long, relaxed strokes, and repeat to myself “long and relaxed”. I will focus only on what I am doing – my breathing, and my form, and try not to fall asleep.

T1

5′

N.A.

None.

As I perform my transition tasks, I will look around and enjoy the great spectacle around me. I will ensure that no sand gets into my socks while putting them on.

Bike

1h30′

I will ride at very near an average of 25 to 30 km/h throughout the race. I will try not to fall at the hair pin throughout the 4 laps.

After 15 minutes into the ride, I will start to drink what ever shit I have in my bottle. (I am thinking Ribena.) But I won’t take too much… in case need to go toilet. If I still feel low on sugar, I will eat the M&Ms I stash in my back pocket.

I will focus on my pedaling. I will focus on pedaling smoothly, lightly, and efficiently. Especially as I fatigue, I will ensure that I don’t get too tired and still be able to smile at the cameras. – I will resist the temptation to look too relaxed in front of the cameras.

T2

5′

N.A.

None.

As I perform my transition tasks, I will tell myself that I am just 10km away from my wan ton mee and sugarcane juice.

Run

1h20′

I will run and not walk.

I will not drink from every aid station. It bloats my stomach. Unless I’m going to faint from exhaustion, I will save my stomach for the sugarcane juice.

I will set my mental focus on not walking. I will look around for people whose numbers are close to mine. If they are still around, I’m not doing too badly.

Post-Race

N.A.

N.A.

As soon as I feel comfortable doing so, I’ll go get sugarcane juice and sip as I stone by one of those tables. I hope Bayshore is available for a nice cool dip after.

Boy am I going to pig out!