bot-coach/reference/race-day.md

Race Execution & Nutrition Strategy

Pacing Principles by Event Duration

Event Duration	Optimal Strategy	Common Mistake
< 60 min	Negative split (second half faster)	Starting too fast
60-90 min	Even pacing, slight negative	Chasing early pace
2-4 hours	Even pacing with controlled start	Not respecting first hour
4+ hours	Conservative start, feel-based middle, push final 20%	ANY early intensity debt

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Triathlon-Specific Pacing

Swim

• Start conservatively—first 200m sets tone for whole race
• Find feet to draft, but don't sprint to get there
• Save legs by kicking minimally (2-beat kick)
• Target: Slightly slower than pool CSS pace (open water adds 5-10%)

Bike

• First 30 minutes: 5-10 watts BELOW target (let body warm up)
• Steady power, not steady speed (reduce power on descents, push on climbs)
• Watch Normalized Power, not average power

Target power for race distance:

Race	% of FTP
Sprint	85-90%
Olympic	80-85%
70.3	70-77%
Ironman	65-72%

Run off Bike

• First 2km: Accept it will feel terrible
• Build into race pace by 3-4km
• If legs don't come around by 5km, adjust target

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Marathon Pacing

Strategy	Best For	Execution
Even splits	First-timers, conservative goals	Run every mile at goal pace
Slight negative	Experienced, controlled starters	First half at goal+5-10s/km, second half at goal
Progressive	Very experienced, aggressive goals	First 15km easy, 15-30km at goal, 30-42km push

Red flags during marathon:

• HR 10+ bpm above expected at same pace = slow down NOW
• Quad burn before halfway = too fast early
• GI distress = slow down, focus on hydration

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Heart Rate Ceiling for Long Events

Event	Max Sustainable HR
Sprint Tri	90-95% LTHR
Olympic Tri	85-90% LTHR
70.3	80-85% LTHR
Ironman	75-82% LTHR
Marathon	85-88% LTHR
Ultra (50K+)	75-80% LTHR

Exceeding these early will result in catastrophic fade later.

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Race Nutrition Strategy

Carbohydrate Intake Guidelines

Event Duration	Carbs/Hour	Example
< 75 min	0-30g (optional)	Water or light sports drink
1-2.5 hours	30-60g	1 gel + sports drink
2.5-4 hours	60-90g	2-3 gels + sports drink
4+ hours	80-120g	Gels + bars + drink + real food

Gut training is essential. Practice race nutrition in training—start with 30g/hr and build up over 4-6 weeks.

Hydration Guidelines

Conditions	Fluid/Hour	Sodium/Hour
Cool (<18°C)	400-600ml	300-500mg
Moderate (18-25°C)	600-800ml	500-700mg
Hot (>25°C)	800-1000ml	700-1000mg

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Event-Specific Nutrition Plans

70.3 / Half Ironman (4-6 hours)

Pre-race: 2-3 hours before: 100-150g carbs (oatmeal, banana, toast)
          30min before: 20-30g (half gel or sports drink)

Swim: Nothing (too short)

Bike (2.5-3hr):
- First 30min: Settle, sip water
- Every 20-30min: 1 gel OR 1/2 bar
- Total: 200-250g carbs, 1.5-2L fluid

Run (1.5-2hr):
- Aid stations: Cola, gel, water at alternating stops
- Total: 60-90g carbs, 0.5-1L fluid

Ironman (9-15 hours)

Pre-race: Same as 70.3 but larger breakfast (200g carbs)

Swim: Nothing

Bike (5-7hr):
- Hourly: 80-100g carbs
- Mix: Gels, bars, bananas, sandwiches (variety prevents flavor fatigue)
- Include: Real food after hour 3
- Total: 400-600g carbs, 3-5L fluid

Run (4-7hr):
- Aid stations every 1-2km: Alternate cola/gel with water
- Solid food if stomach tolerates (pretzels, oranges)
- Total: 150-250g carbs, 1.5-3L fluid

Marathon (3-5 hours)

Pre-race: 3 hours before: 100-150g carbs
          30min before: Sip sports drink

Race:
- Take gel every 45-60min (start at 45min mark)
- Water at every other aid station
- Total: 90-150g carbs depending on time

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Caffeine Strategy

Event Duration	Protocol	Timing
< 2 hours	3-6mg/kg 30-60min pre-race	Single dose pre-start
2-5 hours	3mg/kg pre-race + 1-2mg/kg during	Caffeinated gels in back half
5+ hours	Low/no caffeine start, save for final 2-3 hours	Caffeinated cola/gels when needed

Caution: Practice caffeine timing in training. Some athletes get GI distress.

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Handling Athlete Constraints

When the athlete mentions constraints in their goal notes, adapt accordingly:

• Travel week: Reduce volume, provide bodyweight/hotel gym alternatives
• Injury history: Avoid aggravating movements, include prehab work
• Limited pool access: Substitute open water, dryland swim exercises, or band work
• Time-crunched: Prioritize key sessions, use high-intensity low-duration alternatives
• Family commitments: Stack long workouts on one weekend day if needed