Non- training related Outlaw Questions

That's class, Dustboy. It probably evidences me as more of a freak than you that I find that kind of organisation and planning utterly nuts!

Did you think it was that bad, Dave? I found it pretty OK, and I'm useless. I was moving a lot slower than you though! 

I remember that you had 3 bags, because you could also leave one with them for your after-race gear, which I stuffed full of.... stuff. Served me well. Also I remember being pleased to take a very warm puffa jacket on the day. At 05:00, hanging around with the rest of the zombies before the race, it's pretty chilly. And I remember a really nice jolly lady slathering me in suncream as I came out of T2, which was really welcome.

And the answer to the most important question you asked VT'd.... what do you need to do on the morning of the race? Make sure you get to the toilets before they're ruined... and definitely before the race starts!

On the last point, keep the onboard heating system charged up before the swim! How I managed to pee half a dozen times in a lake 3.8K, I have no idea, but it was welcome... and I was at the back anyway.

mental note : don't swim behind Dustboy and don't wear a visor.

Also noted to leave my new visor at home.  That'll be the one that I thought made me look the part but my wife said I looked a twat in.

What, is that like one of those peaked hats without a hat, just a peak thing?

I bought a visor (triathlon chic?) but never wore it as I thought i looked a twat in it, so gave it to my Mum.

I was bored on the train....

The idiots guide to the outlaw*

Pre race - Registration
You turn up on the Saturday and go and register. You get given a set of race numbers, and 3 bags, timing chip.  You get a id band that does not come off until much later.  Do not have this attached to the same arm as your watch!
T1 bag.  Holds your swim to bike kit. Ie bike shoes, socks, (helmet) (bike shorts), ( bike top), arm warmers, gloves ifs using, gels that will be going in bike top pockets, pot of bum butter, sun tan lotion.....sun glasses, oh race number on a number belt
T2 Bag. holds bike to run kit
Run shoes, run socks, run gells/ salt tabs in small plastic zip lock bag to keep them together, cap/ hat  - ie pirate buff!) etc, small tub of Vaseline, sun tan lotion
if its bad weather add clothing/ bike jacket/ run top and delete sun tan lotion
Post race bag- hand this in on the morning holding kit you arrive in, that you get back post race for you to change back into.  Includes pirate tshirt or hoodie
A towel is good.....

Packing the above bags really does take 6 hrs by the time you pack/ unpack 6 times.
The bags are large, but not so large that you can take spare trainers.....  The kitchen sink does not fit

Saturday - race brief.    Go to it.  The first one is exciting, they get less exciting over time
The will read out this entire post and also some useful information

Saturday - racking
Make sure your bike is sorted including bike / helmet number- then take it and t1 and t2 bags to the transition.   You rack your bike in the numbered spot.  Ideally let your tyres down a bit...Your helmet may be with the bike, maybe in t1 bag.
You will have access to your bike on the Sunday morning so you can add your bike bottles / gels / gloves/ arm warmers then.
You won't forget where your bike is, but to make sure imprint the row number/ location in your brain.  Maybe walk tent to bike a few times.....
You hook  your T1/t2 bags on a numbered spot in the busy change tent.

Saturday evening- prep race nutrition
I have 1 bike bottle of energy drink, one of water/ nuun
I have a bento box (on the bike) holding 2-4 bits of solid food(I use malt loaf but sports bars are as good) and gels
I do 1 piece of solid food and 1-2 gels per hour.  For me that's 4-5 bits of solid food, 7-10 gels.   These go in a bento box, bike top pockets and I also use a container in a water bottle container behind the saddle.
Sort out kit :tri shorts, hr monitor strap, pirate tri top, swim kit, ie wetsuit, swim hat, goggles, bodyglide lube, spare goggles,  timing chip
Sandles/tevas, dry kit for post race
pirate T shirt to look cool ? in
If its hot, apply p20 Sun lotion the night before so it soaks in

drink a small beer to settle the nerves, (its a muscle relaxant..??)

Sunday morning
Wake up
panic
Eat.  I do porridge with banana, raisins and brown sugar, cup of coffee
Put kit on - + any dry kit for afterwards on top to keep warm
Gather nutrition( carrier bag) plus another bike bottle of dilute sports drink for the next hour
Take a spare inner tube along
go to the loo 3 times

Get to race
Panic
go to the loo
Go to bike  and Put your bike bottles on, gels/ food in containers / bento box, hr monitor or garment on bike
Maybe attach arm warmers/ gloves/helmet,
Repair puncture, or just inflate tyres using pumps provided
P20 - apply morning dose
wet suit on, lube neck with body glide
hat , goggles, timing chip.... Hand dry clothes in and you are good to go
Queue for the loo

Swim

T1
Get out.... Run 10 yards to outside the change tent.  They have some wetsuite strippers but you should be able to strip your suit off yourself.  You need this off before you enter the change tent

Find you t1 bag, find somewhere to get changed.   Add bum butter, put bike shoes on, add sunnies and race number.
Some poeple have a towel, change into bib shorts etc etc - I just put a bike top on for extra pockets / protect my shoulders....  I use my tri shorts for swim/bike/run.  You dry out on the bike so just get going.....
Put wetsuit, goggles etc in bag and drop with volunteer as you exit the tent and run to your bike.  Helmet on, gloves etc on and grab bike and go....

Bike

Drink water for 20 mins, then switch to sports drink.  Gel on 30 minutes, solid food on the hour (this is personal so alter according to how you have done your long bikes...)  When you re running out of drink, you pick up more at an aid station

•     ditch the empty bottle coming into the I'd station,
•     slow down and grab a bottle of high5 from a volunteer you holds it out for you.
•     You may be able to grab a gel or banana as well but that's a bonus
•     dont crash

Ideally you should be self sufficent for food/ gels, but you can bring half/ grab half...  If you totally rely on aid stations what happens when they run out....?
Aid stations also have a portaloo or 2 as well.......  you will need them at some point

If its really hot I take 4 salt tabs on the bike, 3 for the run in tiny zip lock bags (saltstick) and have one every 90 mins, but then I sweat like a stuck pig .....

If you re desperate you can have a special needs bag, but very few people use them

I stop eating solid food for the last hour

 T2

Get off bike (Thank F for that!!!)
Hand bike to friendly helper who racks it for you
Run/ waddle into change tent and grab run bag from the numbered hook
Empty contents onto floor
Bike top off, monaco on, (or its already on - whatever), shoes/ socks off, new socks / shoes on.
Sun tan lotion on if its hot, or add more clothing if it's cold.
Globs of vaseline where required
Hat / buff on, sunnies on.
Pack bike kit into bag, hand to volunteer and go for a run!

Run

eat what ever you can not throw up.  I dont do solid food at this point, but others do
I do 2-3 gels an hour, washed down with water / sports drink.  I carry 2-3 gels to start with and generally then grab gels as I go, always having at least 1 in reserve
I swap to coke for the second half.

Go to the loo.....x times

If you have got the nutrition wrong, or gone too hard, then your stomach goes balistic.....
If you have paced it well, hopefully all  is good and you dont stop very often.

Finish

Eat stuff in the finnish tent
Pick up post race bag, walk slowly up the stairs and shower / get changed.
head for chips and burger and beer!!!! and support those still coming in

A personalised pirate t-shirt / hoodie is mandatory for you  / supporters otherwise no one knows who you are and you might get ignored.   Theres a link on the pirate web site somewhere

phew!!!!

* all details are totally personal and there are hundreds of ways to skin a cat.....(not sure the cat is happy tho)

Right on the button OC.  I will print this off and disect it in my own (plodding) pace.

How long is your commute OC??

Thanks OC! I've just had he need to visit the 'throne room' because of reading the above!!

Cheers OC. Now absolutely shitting myself. Thanks.

O.rangeCannon... wrote (see)

all details are totally personal and there are hundreds of ways to skin a cat.....(not sure the cat is happy tho)

V. unhappy now.

have faith in the training....... you will get fitter. 
Its only March and the bigger rides runs soon start and the fitness will build up....

Consistent 4-5 hr bike rides will make you a lot fitter / stronger

I quite like my visor.....

(bloody hell OC where were you going on the train, Paris?)

Thanks OC for those details - certainly answered a couple of questions I've had in the back of my mind for a while.

"Pack bike kit into bag, hand to volunteer and go for a run!"

I'd like to amend that to "attempt to go for a run" as you usually find you've left your legs on the bike. if you're lucky and haven't hammered the bike then your legs will work fine from the off, otherwise you'll be left wondering how the hell you're expected to run or run/walk for 42km.

fear not - the legs do come back even if your running then resembles a pissed John Wayne walk

Nice job OC.

I normally also bodyglide the end of my arms and legs as it makes it marginally easier to remove the wetsuit.

I also routinely put Imodium and ibuprofen into the transition bags.

Won't they work better if you put them in your mouth?