Lake Placid Nutrition & Pacing Strategy

Coach Egg and I are finalizing the details of my race day strategy but what you see below is pretty much what I'll be following on the 20th:

Pre Race
	4:30 AM		2 pieces of whole wheat toast with peanut butter
			coffee
	5:30 AM		Turn pump down to 40% basal rate
	6:00 AM		Cliff Bar
	6:15 AM		Pre-race nutrition mix
	6:55 AM		Pre-Swim Mix
Swim
	7:25 - 7:35 AM		Power Gel (chocolate) should be on the home turn when taken
	Mid-way		Test blood sugar, if below 180 take nutrition mix
	1.5 Miles Into Swim		Power Gel (chocolate)
T1
	Post Wet Suit		Test
			If Blood Sugar is below 160 take nutrition mix
Bike
	Every 15 Minutes		Sip on nutrition
	Water Stops		Change water bottle at each stop - should go through 3 Aero bottles per hour
	After descent into Keane		Test & have 1/2 Clif Bar
	After climb into Wilmington		Test & have 1/2 Clif Bar
	After Wilderness Inn II		Ramp up nutrition intake, keep bike in small front ring
	Special Needs Pick Up		Test
			Repeat Above for 2nd lap
Pacing & Cadence
	Climb into Keane		Cadence should remain at or above 90, speed should be around 15 mph
	Route 9N		Keep pace under 24 mph with a cadence of 100 - don't hammer!
	Climb into Wilmington		Small gear and spin, don't get frustrated, speeds will top out at 11 mph
	Out & Back		Keep pace under 24 mph with a cadence of 100 at the fast part - remember the hills and don't burn the legs
	86 First Part		Mostly downhill, large front ring, cadence of 90 and speeds of 20ish
	Last 11 Miles		If you're not in the small ring, you're wrong! After Whiteface and before the Cherries you can get speed - don't be tempted to shift to big ring; smooth pedal strokes, Papa Bear is waiting and you want your legs fresh, cadence better be above 90 to get the lactic acid out, remember to drink and take in nutrition mix
	Special Needs Pick Up		Don't worry about your time and relax - still a long day to go; patience and don't be obsessed with the negative split, just follow the same strategy
T2
	After Bike Is Racked		Test
			If Blood Sugar is below 160 take nutrition mix
Run
	Each Aid Station		3 cups of water, if cups are less than 1/2 way filled have 4 cups
	Between Each Aid Station		Sip on nutrition mix, if carbohydrate intake at aid station, skip nutrition mix
	Test		Every 5 miles (about every 45 minutes)
Pacing
	First 13		Head out at a 9:30 pace, increase to 9 minutes if feeling strong after 3 miles
	Second 13		At mid-way point, increase to an 8:40 pace, hold for 7 miles, if legs are available increase pace by 10 to second increments each mile, with 3 miles left empty the tank
			IT'S OK TO STOP AND STRETCH!