Last weekend before EPIC ... Here's the plan

Nice that Barry was first up and out with a 9am ball game and I got to sleep in a bit.

Body feels pretty good - not issues after last evenings longest swim ever - hooray!

This Morning

1 hr bike flat/rolling hills then 2:30 run immediately off bike. Pitoune had her full tune up this week and Kristin's birthday gift is now installed - 11-28 cassette and new chain. Will make climbing the Adirondack mountains in Lake Placid easier with two more climbing gears! It will help me conserve energy for the marathon. 

This Afternoon 

Put swim dock out and pray West Lake isn't too cold to swim in tomorrow ...have not had time to touch the garden since May long weekend so I plan to weed til sundown (kidding) - and ball toss with Miss Sealey of course 

We want to get the BBQ out finally too - Barry can't lift it up the stairs to the back deck on his own and I am never home. He'll get cracking on some wood-chip raking he meant to finish weeks ago but the rain has prevented

Tomorrow - neat training day 

Hope our lake is warm enough to do the swim part of the workout below but if not I will at least force myself to swim around the dock if longer isn't possible...

Game plan is to do the following 3 times - focus is on transition. Weird having not even done a triathlon since Shubie Olympic distance tri last Sept (1.5k swim - 40k bike - 10k run) and next Sunday starting season with EPIC distance (3.8k swim - 180k bike - 21.1k run)!!!

Workout

Swim 500m

T1

Bike 10k

T2

Run 2k

Reset transition and repeat twice more.

Will even practice preparing my 2 special needs bags - one available at 90k turnaround on bike and the other at same spot we pass four times on run 1k, 9k, 11k, 20k. EPIC race has small enough field that we can get it back the next day vs IMLP  where not possible to return 3200 racers bags. Still this will all help me figure out what I may need.

Transition tends to be slower due to long distance and everyone uses the change tents but I still want to practice to make sure I am not forgetting anything 

Tomorrow afternoon/evening I will write out my race plan and strategy to review everyday this week or whenever I feel nervous. 

Monday onward is active taper. I am doing exactly the same plan I will do for IMLP except with Placid there's a 15 hr drive with an overnight so I miss the Monday workout which isn't a big deal. Plus side for Placid I don't have to work 8 hrs each day and the lake will be warm and guaranteed to be calm : )

Ok time to get at 'er