2019 Killington Plan Details

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, 1st lap 26”/mi, 2nd 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
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