killington 2019 bucket planning

Note:  This has been updated with lessons learned…..

2019 Killington Ultra Plan & Transition – Laura Kozel

Leave bucket night before/drop warm soup in morning along with foot gel and chafing stick.

OVERALL RACE STRATEGY:  26:30-27:00 AVG entire race, 1^st lap 26”/mi, 2^nd 28”/mi

• Start time: 6:45, cutoff 2:30 in transition ~15 miles must be faster than 30”/mile, 6pm pipe lair, 7pm beater, 9pm course shut down (28”/mile)
• Finish 26:00/mi=13 hours (7:45pm), 26:30/mi = 13.25h, 27:00/mi = 13.5 h, 28:00/mi = 14 h (8:45)
• Ok to get assists on some obstacles (tall walls)
• Burpee out of jungle gyms and ropes in middle of swing
• Conserve on first lap – step up burpees

RACE Day

• Eat 4:45  (oatmeal, milk, blueberries, 2 egg whites, 1c coffee)
• Turnoff phone Bluetooth
• Get to course ~ 6:00
• Eat fuel for fire 6:15
• Warmup 6:30

TO DO DURING TRANSITION

• Changeout water bottles and bladder
• Refill food and electrolytes
• Eat chicken soup! Bring PB&J to eat

BRING BUT NOT FOR TRANSITION BIN

• Critical spares bag – bring before race:
  • Contacts and solution
  • Fuel for fire for before race
  • Chargers for garmin watch, phone, headlamp, big battery recharge
  • Chafing cream
  • Foot lube
  • First aid in baggie –blister bandaid and moleskin, regular bandaid, antiseptic wipes, Scissors
  • Recoverite post race
  • Sunblock
  • Spare jacket
• For hydration pack
  • First aid in baggie – liquid bandaid, blister bandaid and moleskin, regular bandaid, antiseptic wipes, Tylenol, TP
  • Water/tailwind
  • Spare jacket in baggie
  • Plastic cup
  • 4 gels (2 w/caffeine) + 2 cliff blocks (expect 8 hrs/leg worst case + 2 extra).  If decrease water during race, make sure compensate tailwind with food
  • 8×2+ spares Salt Stix condensed tabs
  • Three spare tailwinds in bags

TRANSITION BIN

• Spare clothes: pants, shirt, long sleeve shirt, spare socks/shoes (altra lone peaks)
• Critical spares bag:
  • Spare contacts & mirror
  • Hand sanitizer wipes
  • First aid – liquid bandaid, blister bandaid and moleskin, regular bandaid, antiseptic wipes
  • Toilet paper
  • Washrag in bag
• Lap 1 bag (empty – dump whatever in it after)
• Lap 2 bag
  • 4 gels, (2 w/caffeine) + 2 cliff block
  • 16+spares Salt Stix condensed tabs
  • Headlamp, Glow sticks
• Spare food: Electrolytes, crackers, gels, RXbar,  PB&J (WHITE BREAD, honey, thin almond butter, banana) chicken soup & thermos, waffles
• Garbage bag