From c51befb4972dced6e4fb9658b98a56e33acbf1ad Mon Sep 17 00:00:00 2001 From: noisedestroyers Date: Fri, 12 Jun 2026 12:53:16 -0400 Subject: [PATCH] docs: 30K race-morning prep timeline (gun at 09:00) Co-Authored-By: Claude Fable 5 --- RaceLogistics.md | 28 ++++++++++++++++++++++++++++ 1 file changed, 28 insertions(+) diff --git a/RaceLogistics.md b/RaceLogistics.md index 4286289b..d51ada7b 100644 --- a/RaceLogistics.md +++ b/RaceLogistics.md @@ -44,6 +44,34 @@ product for the 50K/50M. - **Avoid as primary**: agave (~85% fructose), apple juice — fructose solo absorbs slower and causes its own GI trouble; it only works as the co-fuel. +## 30K prep timeline — gun at 09:00, 2026-06-13 + +**Tonight (Jun 12)** +- Mix the bladder: 6 scoops Tailwind in 2 L, into the fridge. +- Lay out kit: vest, bladder, 8 gels + 2 spare, ~10 Mamba chews, 4 E-lyte + caps, baggie of 2 spare scoops; shoes, socks, watch, HR strap, hat. +- Charge the watch + phone. Set the **0:15 recurring Run alert** now. +- Check weather → decide hot-day salt (1 cap/h from hr 2) vs hold. +- Dinner: familiar carb-forward meal, go easy on fiber/fat/alcohol. +- Set alarms (see below). Sleep target lights-out ~21:30. + +**Race morning** +| Time | Do | +| --- | --- | +| 06:00 | Wake. Coffee if habitual. | +| 06:00–06:15 | **Breakfast: 120–150 g familiar carbs** (e.g. bagel + banana + honey/juice). 3 h pre-gun = time to digest + a bathroom window. | +| ~07:00 | Bathroom #1. Dress, sunscreen, body-glide. | +| 07:15 | Leave for venue (adjust to travel time — arrive by 08:00). | +| 08:00 | Pick up bib if needed. Bladder in vest, gels/chews/caps in pockets. | +| 08:00–08:45 | **Sip ~500 ml** (water or light Tailwind). Bathroom #2. | +| 08:30 | Easy 8–10 min warm-up jog + strides; settle cadence toward 170. | +| 08:45 | Stop drinking large volumes (avoid a sloshing start). | +| 08:50 | **1 gel.** Final bathroom if the line allows. | +| 08:55 | Corral. Start the watch GPS so it has a lock. | +| 09:00 | **Gun.** First fuel buzz: eat at min 25–30, not before. | + +**Alarms to set tonight:** 06:00 wake · 07:10 "leave" · 08:45 "first gel". + ## 30K plan — 2026-06-13 (assumes ~4 h) Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**