Nothin 2 DU

NEW DATE ==> FRIDAY  Nov 23rd

1.       Ironman DU (option for ½ IM DU or other options)

2.     Start @ 7:00am CST (darkness is @ 5:15pm) at Submarine (Just south of Alltel Arena in North Little Rock, Arkansas)

3.     Bike 2 x 56 miles @ (Finish @ 12:30pm) flat could be windy

• Loop 1 è 7:00 am to  9:40  and then 5 minute reload to start Loop 2
• Loop 2 è 9:45 am to 12:30 and then Transition to run
• With the 2 loop bike & 10 loop run format … it would be possible to bike the second loop and then select your run distance ... 

4.     Run 1 or more 2.62 mile loops (10 loops would be 26.2 miles) (Start @ Sub going west 1 mile to where trail goes under RR track and hits River Rd and turn back to Sub continue East 0.3 mile to end of parking lot and back to the Sub to complete a lap)

5.     Date - November 23^th (FRIDAY after Thanksgiving) 

• In Case of questionable weather call me

6.     Aid station(s)

• Personal vehicle(s) @ Sub
• Restroom @ Sub 

7 - a.     Timing – RYOS è Roll Your Own Splits

7 - b.  Swag/Awards - BYOSA è Bring Your Own Swag/Awards if you want  

8.     Bike Nutrition Plan - suggestions

• Nutrition ~250-350 cal/hour è Concentrated liquid & or gels & or bars
• Electrolytes ~300mg / hour
• Fluids 1.5 to 2 bottles / hour

9.     Run Nutrition Plan – suggestions

•  Nutrition ~ probably less than on the bike
•  Electrolytes & fluids carry with you and/or stop @ your vehicle @ time by ... we may be able to have someone there so you don't have to open your car each time by

• GATORADE ==> I will bring plenty for everyone (probably Lemon-Lime) and I will bring Xtra water

    

10.   ==> Let Me Know if you Have ????'s

11.    Timeline INFO - note if you want to do the second bike loop plan to arrive a little before 9:30 so you will be ready when the second loop starts:

 Maps

50 mile loop ==> http://www.gmap-pedometer.com/?r=1156263

Additional 6 miles for bike ==> http://www.gmap-pedometer.com/?r=1463874

Approx Times

6:30 -  6:45 -> arrive at Sub to get ready

7:00 -  9:20 -> 1st 50 mile loop (about 20 min between 1st & 2nd loop if you skip the last 6 miles) 

9:20 -  9:40 -> Add'l 6 miles for those doing a 56 mile loop & reload for 2nd loop

9:45 - 12:30 -> 2nd 56 mile loop and get ready for run

12:35-> run 2.62 mile loops " 1-10 " times with each loop passing the Sub

12.  Sun info è November 23^th is almost a FULL MOON

                         SUN

        Begin civil twilight       6:24 a.m.                 

        Sunrise                    6:51 a.m.                 

        Sun transit               11:56 a.m.                 

        Sunset                     5:00 p.m.                 

                End civil twilight         5:27 p.m.