Ironman Race Rehearsal Prep: Bike/Run Workout

Less than a month till my first Ironman, going from no experience to competing in Ironman Lake Placid.

This week on the training plan I had a race rehearsal bike ride and a race rehearsal run off-the-bike. This would give me a really good idea of where I currently sit and what I can expect.

I was to practice race day nutrition, aim for the same terrain, and decided to wear my race day fit.

For nutrition, I averaged around 93g of carbs per hour. I had 5 water bottles each containing 60g of maltodextrin and 48g of fructose. Two of those bottles had an Ath Lytes electrolyte pack in it and halfway through I filled another bottle with water and another electrolyte pack.

At the halfway point, I had a Maurten solid bar. With around 1 hour left, I had a second Maurten solid bar. With about 30 minutes left in the ride, I had a Maurten gel, and 20 minutes into my run I had a second Maurten gel.

I got a really good idea of what to expect in Lake Placid for the bike, as this was approximately the same elevation gain. I'm not exactly where I had hoped I would be but still got a month to maybe make some more minor improvements.

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