A Note Before You Race

From your corner

The work is done. What's left now is execution, and execution at Happy Valley comes down to three things: patience on the bike, smart fueling from the first ten minutes onward, and the willingness to let the first three miles of the run feel exactly as heavy as they're going to feel without panicking about it.

This playbook is everything I'd tell you over coffee the morning before — the course, the timing, the gear, the numbers, the cues, and the contingencies — laid out so your head can be quiet and your body can race. Read it through once tonight, again over breakfast race week, and then trust it. Mark it up, fold the corners, make it yours.

One thing I want you carrying with you out there: race with curiosity instead of pressure. The work is already in your legs. Today is the chance to see what you've built. Inside out first. Effort, not pace. Keep moving forward — and when you turn that last corner toward the stadium, look up.

— Angela

Race Day in 60 Seconds

If you only remember ten things

If everything else falls out of your head between now and the start cannon, hold onto these. They're the difference between a day that comes together and a day that unravels.

1. Arrive calm — be on the shuttle between 4:30 and 5:00 AM.
2. Swim the first 200 meters at conversation pace, no matter what's happening around you.
3. Wipe your feet before you put bike shoes on in T1.
4. Your first gel goes in 10 to 15 minutes into the bike, not later.
5. Climb with cadence, not force — spin the three named climbs, never grind them.
6. Effort is the dial you're racing. Pace is the readout, not the target.
7. The first three run miles will feel heavy. Run them 15 to 30 seconds per mile slower than goal and let your legs come around.
8. Walk 20 seconds at every aid station — drink, fuel, then go.
9. When you hit the PSU campus crowds, look up and let them carry you.
10. Finish strong outside Beaver Stadium. You've earned that line.

Course Overview

What you're racing

Happy Valley is a championship course that rewards patient, well-fueled athletes and punishes anyone who tries to force the bike. Here's the shape of your day.

The swim is a single counter-clockwise loop at Foster Joseph Sayers Reservoir, with a beach start and a beach finish. The water typically sits right around 76°F, which puts it on the wetsuit-legal borderline, and the body of water itself is calm and small enough that sighting off the bright orange buoys and the tree line behind them is straightforward.

The bike is the 56-mile ZOOT course rolling through Central Pennsylvania farmland, with approximately 3,400 feet of climbing anchored by three named ascents: Beaver Bluff (~mile 18), Old Main Grind (~mile 32), and Nittany Summit (~mile 48). None of the climbs are brutally steep, but they are long enough that grinding them in too big a gear will cost you the run. The road surface is mostly smooth rural pavement with a few rougher patches, and wind exposure is moderate.

The run is the 13.1-mile HOKA course — two loops through Penn State's campus, past the Beaver Stadium tunnel on each lap, with aid stations roughly every mile and the finish line just outside the stadium. Crowd support through campus is dense and loud, and the surface is almost entirely paved.

Race Week Countdown

T-7 to T-1

Taper isn't rest — it's sharpening. The volume comes down, the frequency stays the same, and you keep race-pace touches in your week so the body doesn't forget what fast feels like. Bank your sleep early in the week, before nerves kick in, because Friday night matters more than Saturday night.

T-7 · Sunday, June 7 · Last long day

This is the final longer session of your build — a 2 to 3 hour easy bike with three 10-minute efforts at race pace, followed by an optional 20-minute easy jog off the bike. From today forward, push your sleep target to 8.5+ hours, dial hydration up gently until your urine runs pale yellow, and pull back on alcohol and ultra-processed food.

T-6 · Monday · Easy aerobic

A 45-minute easy swim with technique focus, plus an optional 30-minute spin and foam rolling. Use today to lock in travel logistics, confirm accommodations, and start building your packing list against the checklist below.

T-5 · Tuesday · Sharpening

Bike 75 minutes with five 3-minute efforts at race pace separated by 3 minutes easy, then a short 15-minute jog off the bike at easy pace. Begin a gradual carbohydrate increase by shifting your meal composition toward rice, pasta, potatoes, and oats — keep portions normal-sized, you're just leaning carb-heavier.

T-4 · Wednesday · Run touch

Run 40 minutes with four 1-minute efforts at race pace, and swim 30 minutes easy with six 50-meter race-pace efforts. If massage is already part of your routine, fine — but race week is not the time to try new bodywork.

T-3 · Thursday · Travel or arrival

Travel day if you're flying or driving in. After arrival, do a light 30-minute spin or walk to move the legs, and drive parts of the bike course if you can — at minimum scout the three climbs so they're not strangers on race day. Drink to thirst plus an electrolyte drink with dinner, and aim for 9 hours of sleep.

T-2 · Friday · Check-in and shakeout

Morning shakeout: 15-minute easy swim at the reservoir if it's open, 20-minute easy spin, and a 10-minute jog with four 20-second strides. Athlete check-in runs 2 to 7 PM — pick up your packet, timing chip, and gear bags. Back at your lodging, lay out gear in three piles by color (white, blue, red), eat a carb-forward lunch, keep dinner light and finished by 6:30 PM, and be in bed by 10.

T-1 · Saturday · Bag drop and rest

A short 20-minute spin to check shifting and tire pressure, plus a 10-minute jog with two strides. Drop your red run bag at T2 on the PSU campus, and optionally drop your blue bike bag and your bike at T1 at Foster Sayers during posted hours (9 AM to 4 PM). Attend the mandatory athlete briefing (virtual or on-site). Eat your biggest carb meal of the week at lunch, keep dinner small and early by 6:00 PM, then pack your morning bag, lay out your kit, and be in bed by 9 PM — even if sleep is light, lying horizontal counts.

Packing List

Pack twice, race once

The point of a thorough packing list isn't control — it's freeing your mind from having to hold things it shouldn't be holding the morning of a race. Work through each category methodically once at home and again the night before bag drop.

Swim

• Wetsuit (or swimskin as backup)
• Tri suit (worn under wetsuit)
• Goggles — primary pair
• Goggles — backup pair
• Anti-fog spray or baby shampoo
• Swim cap (race-issued)
• Body Glide / anti-chafe
• Earplugs (optional)
• Flip flops for walking to start
• Throwaway warm layer

Bike

• Bike (tuned, shifting checked)
• Helmet
• Bike shoes
• Sunglasses
• Two bottle cages plus filled bottles
• Bike computer (charged, course loaded)
• Heart rate strap (fresh battery)
• Spare tubes × 2, CO2 × 2, inflator
• Tire levers
• Multi-tool
• Patch kit
• Chain lube (apply night before)
• Tape for top-tube nutrition
• Race number sticker on bike

Run

• Run shoes (race-tested, not new)
• Socks (race-tested)
• Race belt with bib
• Hat or visor
• Sunglasses
• Sunscreen stick
• Anti-chafe (thighs, underarms)
• Hand-held flask (optional)

Race Morning

• Breakfast (oats, banana, honey, coffee)
• Pre-race gel (15–20 min pre-swim)
• Electrolyte drink for morning sips
• Water bottle
• Wristband / timing chip strap
• Permanent marker (number on arm)
• Phone and charger
• ID and race packet wristband
• Warm layers (it's cool at 5 AM)
• Garbage bag (poncho if rain)

Nutrition

• 4–5 gels for the bike
• 1–2 caffeine gels (mile 35–45)
• 3–4 gels for the run
• 2 bottles PH 1000 or equivalent
• Optional Solid 160 chews
• Salt tabs as backup

Post-Race & Travel

• Recovery shake or chocolate milk
• Change of clothes
• Compression socks
• Sandals
• Towel
• Cash for parking or shuttle
• Medications
• Foam roller or massage ball

Pre-Race Dinner & Breakfast

Fuel the engine

Friday lunch — the biggest carb meal of the week

Pasta with marinara, a small portion of lean protein, bread on the side, and a banana for dessert. Target 2 to 3 grams of carbohydrate per kilogram of body weight, which works out to 150 to 225 grams for a 75 kg athlete. Pair with water and an electrolyte drink.

Saturday dinner — modest and early

Finish eating by 6 PM. White rice or pasta with a mild sauce, grilled chicken or fish, and cooked vegetables — skip raw salads, because fiber is not your friend tonight. Avoid spicy food, heavy fats, raw fish, and anything you haven't eaten in training. A glass of water with electrolytes is plenty, and if you want dessert, keep it to rice pudding, a banana, or plain cookies — nothing creamy.

Race morning — 3:30 to 4:00 AM, about three hours pre-start

Target 100 to 150 grams of carbohydrate from clean, easy-digesting sources — no fat needed, you're loading carbs and getting out the door. A cup of oatmeal with a banana and a tablespoon of honey lands around 70 grams. Two slices of white toast with jam and a banana lands around 70. A bagel with honey and a small coffee gets you to about 75. Add a sports drink, rice porridge, or applesauce to top up to your full target. Coffee is fine if it's already part of your routine — race day is not the day to introduce caffeine. Sip 200 to 400 mL of water with electrolytes alongside breakfast, then sip to thirst until 30 minutes before the start.

The bridge gel — 15 to 20 minutes before the swim

One Maurten Gel 100 or equivalent (25g carbs) with 100 to 150 mL of water. This is the bridge between breakfast and the bike, and skipping it leaves you starting the bike already chasing.

Swim Strategy

1.2 miles, one loop, clear head

The start

Rolling beach start — you self-seed by predicted swim time and enter in pairs every few seconds. Seed yourself honestly: if you're a 38-minute swimmer, don't stand with the 30s. The first 200 meters set the tone for your entire race, so put yourself somewhere you can swim them without having to fight.

The first 200 meters

Conversation pace, smooth strokes, long exhale underwater. Your heart rate will spike from adrenaline and the cold-shock response, and that's completely normal — don't fight it, just keep stroking smoothly, and after 200 meters it always settles.

Sighting

Lift your eyes, not your head, every 6 to 8 strokes — a quick alligator peek with your eyes just above the waterline, then back down. Sight off the bright orange buoys and the tree line behind them, and if the buoys look small, you're on line.

Drafting

Drafting is legal in the swim and it's free speed. Find feet that match your pace (slightly faster is ideal) and sit 6 to 12 inches behind. If they're too fast let them go, and if they're too slow, surge to the next set of feet — hip drafting alongside another swimmer works too.

Buoy turns

Right-shoulder turns throughout. Approach wide and exit tight to cut the inside, and expect contact at the buoy itself — stay relaxed, keep stroking, and don't grab anyone.

If panic comes

Roll onto your back, breathe deeply three to five times, sight the next buoy, then roll back over and resume. Kayakers are stationed on the course — wave one over if you need a brief rest, because holding a kayak is allowed and does not disqualify you.

If goggles flood

Tread water briefly, lift the goggles off your forehead, dump the water, and re-seal. Move to the outside of the pack first so you're not getting swum over while you do it.

The exit

Keep stroking until your hand hits sand, then take two or three dolphin kicks before standing — and walk the first five steps before you run, because your equilibrium needs a moment. If wetsuit strippers are available, use them; if not, peel to your waist as you run to T1.

Wetsuit Decision

76°F is the line

Happy Valley historically lands right at 76°F, which means the call is often made race morning. Pack both your wetsuit and a swimskin or tri suit so you're ready either way, and listen for the announcement at the swim start.

T1 Choreography

Smooth, not rushed — target 3:00 to 4:00

Transition isn't a sprint; it's a sequence. Run it the same way every time you've practiced and you'll save more time than any frantic move would gain.

1. Run to your bag rack with your wetsuit already peeled to the waist, and grab your blue bike bag.
2. Sit in the changing tent, take the wetsuit fully off (legs first), and leave it in the bag.
3. Helmet on first, before you touch the bike — strap buckled. This is the rule.
4. Wipe your feet with the small towel in your bag. Sandy feet equal a blistered race.
5. Bike shoes on, or leave them clipped to the pedals if you've practiced flying mounts.
6. Sunglasses on, race number visible on belt or pinned to tri suit back.
7. Hand your bag to a volunteer or place it at your assigned spot.
8. Walk or jog to your bike on the rack, and unrack by the saddle.
9. Run with the bike to the mount line. Do not mount before the line — that's a penalty.
10. Mount, clip in, and ride. Settle for 30 seconds before pushing pace.

Bike Strategy

56 miles, three climbs, one strategy

The Happy Valley bike rewards patience and cadence. The climbs are honest — not brutally steep, but long enough to punish you if you grind them. Spin, don't push, and save your legs for the run that matters.

Miles 0–10 · Settle in

Out of T1 the road rolls gently while your heart rate comes down from the swim — let that happen naturally. Sip water early, get your first gel in at 10 to 15 minutes, and stay in your aero bars whenever the terrain allows. Target effort: 70 to 75% of FTP, RPE 5/10.

Miles 10–18 · Approach to Beaver Bluff

Rolling farmland — use the rollers to drink and eat, because flat sections are for fueling. Start mentally sighting the first climb as you approach.

Climb 1 · Beaver Bluff (~mile 18)

Roughly 1.4 miles at about 5% average gradient — the first sustained climb of the day. Shift down before you need to, target 80 to 85 RPM, and cap effort at 110 to 115% of FTP. Sit and spin; don't stand unless your cadence drops below 70.

Miles 20–32 · Rolling middle

Beautiful farmland miles where the work is to keep watts steady and fueling on schedule. Target: 72 to 78% of FTP. Your caffeine gel still hasn't gone in — that's coming.

Climb 2 · Old Main Grind (~mile 32)

The longest of the three, roughly 2 miles at 4 to 5%, and the climb where over-pacers blow up. Hold cadence above 80, stay seated, breathe in for three pedal strokes and out for two, and cap effort at 115% of FTP.

Miles 35–48 · The middle test

This is where the day starts feeling real, and where your caffeine gel goes in. By now you should be three gels deep and on your second bottle, so do a deliberate check: am I fueling, am I drinking, am I on effort? Fix any gap in the next ten minutes.

Climb 3 · Nittany Summit (~mile 48)

Shorter but sharper — about 1 mile at 6%, and your legs will feel every bit of it. Stay seated, spin, don't fight it, and crest with control. The descent that follows is fast, so keep your eyes up, your hands on the bars (not the aero extensions), and feather your brakes into the corners.

Miles 50–56 · Bring it home with legs

Spin the last three miles, dropping watts 5 to 10% from target while finishing your sports drink. If you've practiced slipping feet out of your shoes in the final half-mile, do it now; if not, dismount with shoes on. The run is what matters — protect it.

Aero discipline

Stay in aero on flats and gentle rollers; come up to climb and to drink for safety. Every minute spent out of aero on flat terrain costs you roughly 20 seconds over 56 miles.

Drafting rules

The legal distance is 12 meters bike-to-bike, with 25 seconds to complete a pass. If you're passed, you must drop back 12 meters within 25 seconds. The penalty for a violation is 5 minutes in the penalty tent, and officials are on motorcycles. Don't draft.

Bike Mechanical Self-Rescue

Fix it, flag it, or finish

Flat tire — target 5 minutes

1. Pull safely off the course onto the shoulder before doing anything else.
2. Unclip the wheel and remove the tire with levers.
3. Check the tire for embedded glass or metal by running a finger carefully along the inside.
4. Insert a new tube with just enough air to give it shape.
5. Seat one bead, then the other, using levers if needed.
6. Inflate with CO2 — one cartridge typically gets you to 80 to 90 psi.
7. Reinstall the wheel, check brake clearance, and remount.

Dropped chain

Soft-pedal to a stop, then lift the chain back onto the small ring with your fingers. Don't try to ride it back on while moving — you'll risk a crash.

Shifting issues

If the derailleur is rubbing, use the small barrel adjuster on the rear derailleur, a quarter turn at a time. If it won't shift at all, ride what you have — a working middle gear beats a broken one.

When to flag tech support

Flag for help on anything you can't fix in five minutes: a broken spoke, a cracked frame, a snapped derailleur hanger, or a broken chain you can't quick-link. Course mechanics will find you — raise an arm. Don't burn 20 minutes fighting something you can't fix.

T2 Choreography

Target 1:30 to 2:30

1. Dismount before the line — penalty if you don't.
2. Run with your bike to your rack spot, counting rows from a landmark as you did in T1.
3. Rack the bike by the saddle.
4. Helmet off — but only after the bike is racked.
5. Bike shoes off, run shoes on. Socks are recommended for the half-iron distance.
6. Hat on, sunglasses on, race belt on.
7. Quick salt and a sip from your transition bottle if you've left one.
8. Run out with your bib facing forward.

Run Strategy

13.1 miles, mile by mile

Mile 1 · Heavy legs are normal

You'll feel like you're running through sand — cadence awkward, heart rate high, stride short. Run this entire first mile 30 seconds per mile slower than goal pace, don't chase anyone, and trust that your legs are still in cycling mode.

Mile 2 · Finding the gait

Cadence rises, stride lengthens, breathing settles. Still 15 to 20 seconds off goal pace. Sip water at the first aid station, but don't fuel yet — let breakfast and bike calories keep working.

Mile 3 · Settle into rhythm

By the end of this mile you should be at goal pace and breathing rhythmically. First gel goes in here, about 30 minutes off the bike, and wash it with water rather than sports drink.

Miles 4–5 · Through campus

You'll pass Penn State campus landmarks and the crowds get louder. Use the energy without surging — effort, not pace. Walk 20 seconds at each aid station, drink, and keep moving.

Mile 6 · The Beaver Stadium tunnel, first pass

You'll run past the famous tunnel with the crowd dense around you. Take it in, but remember this is lap one — don't celebrate yet. Gel #2 goes in around now, at roughly 60 minutes of total run time.

Mile 7 · Halfway honest check

Run the 30-minute check-in: am I fueling, am I drinking, am I on effort? If two of three are yes you're racing well; if not, fix the gap in the next mile. Coke is now in play at aid stations — small sips only.

Mile 8 · The wall mile

If a wall comes, it usually comes here — legs heavy, head loud, doubt creeping in. This is when the work shows. Run the mantras, shorten your gaze to the next aid station rather than the finish, and trust that it always passes.

Mile 9 · Caffeine gel

If you saved a caffeine gel for the run, take it now — you'll feel the lift in 15 to 20 minutes. Walk the aid station, take fluid, and ice in the hat if it's warm.

Mile 10 · 5K to go

The math gets friendly here, but don't surge yet. Hold form — tall posture, relaxed shoulders, eyes up, cadence 175 to 185 if you can.

Mile 11 · Decide to race

If you have anything left, this is where it goes. Pick up the pace by 5 to 10 seconds per mile, pass with purpose, and feel the crowds getting denser as you approach the stadium area.

Mile 12 · Fully committed

This is the dig. Heart rate above where you've been all day, breathing hard, no longer pacing but racing. Let's see what you've got.

Mile 13 to finish · The chute

The final turns toward Beaver Stadium, the announcer, your name, the line. Look up, get both hands free, and smile — cross the line owning it, because you earned this moment.

Aid station choreography

Stations are typically organized in this order: water first, then sports drink, then cola, then ice, then sponges (volunteers will call out what they're handing you). Grab water first and drink it; if you need fuel, take sports drink or a gel second; reserve cola for after mile 7; use ice in your hat or down your jersey when it's warm. Walk 20 seconds, jog out — never stop fully.

Fueling Math

Match the dose to the engine

These are race-day intake targets, scaled by body weight. Practice them in training — race day is not the day to discover whether your gut can handle 90 grams of carbohydrate per hour.

Bike fueling timeline (sample, mid-range)

• 0:10–0:15 — Gel #1 (25g) with water
• 0:30–0:35 — Sports drink (bottle should be about half done)
• 0:45–0:50 — Gel #2 (25g) with water
• 1:15–1:20 — Gel #3 caffeine (25g) — your mile 35 to 45 window
• 1:45–1:50 — Gel #4 (25g) or Solid 160
• 2:15–2:20 — Final sips, drop solids in the last 15 minutes

Run fueling timeline

• 0:00–0:30 — Water only at aid stations
• 0:30 — Gel #1 with water
• 0:55 — Sports drink at aid station, sip cola if wanted
• 1:00 — Gel #2 (caffeine if you have one left) with water
• 1:30 — Gel #3 (optional, based on how you feel)

Hydration & Sweat Rate

Know your numbers

How to measure your sweat rate

1. Weigh yourself naked before a 60-minute steady bike or run, taking no food or fluid during.
2. Weigh again immediately after, naked and dry.
3. Pounds lost multiplied by 16 gives you ounces of sweat — then add any fluid you consumed.
4. That number is your sweat rate per hour at that intensity and temperature.

For example: 2 pounds lost plus 20 oz consumed equals a 52 oz/hr sweat rate, or roughly 1.5 liters per hour.

Sodium losers

If you see white streaks on your kit after training, get stinging eyes from sweat, or cramp in long sessions despite drinking, you're a salty sweater. Aim for the high end of the sodium range (800 to 1000 mg per liter) and carry salt tabs as backup.

Hydration rule of thumb

Aim to replace 60 to 80% of sweat losses during the race. Full replacement causes GI distress, while underreplacement past 80% costs you the run. Drink to thirst plus one — if you think you're done drinking, take one more sip.

Heart Rate & Power Zones

The numbers behind the effort

Race-specific targets

Bike race effort sits at 75 to 82% of FTP overall, with climbs briefly reaching 110 to 120% — that's fine as long as those efforts stay under three minutes. Run race effort lives in low Z3 tempo for most of the half, drifting to upper Z3 in the final 5K. Heart rate will drift up 5 to 10 bpm over the bike at the same power output, which is normal — don't chase a lower number by easing off the watts.

Mid-Race Decision Framework

Three questions, every 30 minutes

The simplest race-day discipline is running the same three questions every half hour. If all three answers are yes, you're racing well. If any answer is no, fix it in the next ten minutes.

When to push

The last 5K of the run, the final 3 miles of the bike if your legs feel ready, and any stretch where you've checked all three boxes for 90+ consecutive minutes.

When to back off

Back off if heart rate spikes above plan without a matching power increase (a dehydration signal), if GI distress is starting (slow down and simplify intake), if form is breaking down (cadence dropping below 75 on the bike, shuffling on the run), or if you can't remember the last aid station — mental tunneling is a serious warning sign.

Weather Scenarios

Three plans, one calm mind

2026 forecast trends point to a high of 69°F, low of 57°F, and water at approximately 76°F — Plan A is most likely, but pack for Plan B.

Troubleshooting

When something goes sideways

Things rarely go perfectly across nine disciplines and six hours of racing. The athletes who finish well aren't the ones who avoid problems — they're the ones who respond to problems calmly and methodically.

The Mental Game

Four pillars and gratitude

The mind on race day isn't something you control — it's something you manage in conversation. Some thoughts you act on, and some you let pass through. These five pillars are how you decide which is which.

Three goal tiers

All three are wins. The C goal protects the A goal — knowing you'll finish frees you to race brave.

Visualization Script

Ten minutes before bed, race week

Run this every night during race week with lights low, eyes closed, and slow breathing. Visualization isn't magic — it's rehearsal, and the brain doesn't fully distinguish between what's vividly imagined and what's experienced. You're building familiarity so race day feels like something you've already done.

Minutes 1–2 · Arrival

See yourself parking, boarding the shuttle, and arriving at T1 in the dark. You're calm, your body is warm under your layers, your coffee is finished, and you belong here.

Minutes 2–4 · The water

Wetsuit on, walking to the beach. The water is cold for a heartbeat, then your body settles. The first 200 meters are smooth, the buoy is sighted, stroke after stroke — and you exit calm.

Minutes 4–6 · The bike

You mount, settle, and fuel. The three climbs come and go with smooth cadence and patient effort. You see Old Main Grind in your mind, then Nittany Summit, then the descent home.

Minutes 6–8 · The run

Heavy first mile — you let it come. Rhythm finds you by mile 3, the crowds carry you through campus, and the wall at mile 8 comes and passes. Mile 11 you decide to race, and you feel strong.

Minutes 8–10 · The finish

The chute, the announcer, your name, the line. Hands up, you cross — you earned it. Pride, fatigue, gratitude, all at once. Open your eyes and sleep.

Mantras

Words to carry

Pick two or three that feel like yours and repeat them when the work gets loud.

Post-Race Protocol

The first 24 hours matter

The race ends at the line, but recovery starts there too. What you do in the first 30 minutes, the first 2 hours, and the first 24 hours shapes how quickly you bounce back and how good you feel about the days that follow.

First 30 minutes

• Walk through the finish chute — keep moving, don't sit down immediately.
• Drink water with electrolytes — sip, don't chug.
• Eat within 30 minutes: aim for a recovery shake delivering 1.2 grams of carbohydrate and 0.4 grams of protein per kilogram of body weight (roughly 90g carbs and 30g protein for a 75 kg athlete). Chocolate milk works if you have nothing else.
• Visit the medical tent if anything feels off — better safe than stubborn.

First 2 hours

• Eat real food: rice, chicken, vegetables, salt. Not pizza yet — your gut is sensitive.
• Take a light 10-minute walk to flush the legs.
• Shower and put compression socks on.
• Hydrate until your urine is pale.

First 24 hours

• Sleep as much as your body asks for.
• Take a light 20 to 30-minute walk in the morning.
• Skip ibuprofen during the race (kidney load) — afterward is fine if needed.
• Avoid ice baths if you raced hard; recent research suggests they blunt recovery adaptations. A cool shower is fine.
• Eat protein at every meal and keep carbohydrates liberal.

First week

No structured training for three to five days. Move daily with walking, easy swimming, or easy spinning, and return to running last (day 5 to 7). Reflect, journal, and share the story — the race lives longer in the telling.

Spectator & Support Crew Guide

Where to stand, what to bring

Best viewing spots

• Swim start and finish at Foster Sayers beach — arrive by 6:30 AM, and long lenses are ideal.
• Bike out at the T1 exit, where you can see your athlete onto the bike course.
• Run loops through the PSU campus, where the two-loop format means you'll see your athlete multiple times.
• Finish line outside Beaver Stadium — arrive 20 to 30 minutes before estimated finish time.

What to bring

• A cowbell, a sign, or just your voice — athletes hear all of it.
• A phone charger or battery pack.
• Snacks and water for yourself; it's a long day.
• Layers, because early morning is cool and midday warms up.
• The Ironman athlete tracker app for live splits.

Meeting points

Designate a clear post-finish meeting spot before race day, because phones get lost, batteries die, and athletes are foggy. Something like "Family meet point — landmark X, near gate Y" works well. Confirm it before race morning.

Emergency & Medical

When to ask for help

Finishing is a goal, not a value. Your health comes first, always.

Symptoms that warrant pulling out

• Chest pain or pressure.
• Severe dizziness that doesn't pass with walking and fuel.
• Confusion, slurred speech, or vision changes.
• Stopping sweating in the heat — a heat stroke warning sign.
• Persistent vomiting.
• Severe one-sided pain, especially in the calf, head, or abdomen.

Medical tents are stationed at the swim exit, both transitions, and the finish, and on-course medical staff are mobile — wave them down if you need them.

Emergency contact card

Write your name, an in-case-of-emergency phone number, and any medical conditions on a small card tucked in your tri suit pocket, or write the essentials on your bib. Include allergies, asthma, diabetes — anything responders need to know quickly.

Glossary

Terms worth knowing

FTP — Functional Threshold Power

The highest average power you can sustain for approximately one hour. Bike training and racing zones are anchored to this number.

CP — Critical Power

Similar to FTP — the power output you can theoretically sustain indefinitely without fatigue accumulation. Often slightly lower than FTP.

T1 / T2

Transition 1 (swim to bike) and Transition 2 (bike to run). Happy Valley uses split transitions in two different locations.

RPE — Rate of Perceived Exertion

Subjective effort on a 1 to 10 scale. Often the most honest metric on a long day.

Drafting

Riding within 12 meters of the cyclist ahead to gain an aerodynamic advantage. Illegal in age-group racing.

Aero / aero bars

Extensions on a tri or time-trial bike that allow a lower, more aerodynamic riding position.

Cadence

Pedal strokes per minute on the bike or steps per minute on the run. Higher cadence at lower force generally preserves muscle.

Brick

A workout that combines two disciplines back-to-back, usually bike then run.

Wetsuit legal

Water below 76.1°F means wetsuits are permitted for all athletes. Between 76.1 and 83.8°F is optional (no awards if worn). Above 83.9°F prohibited.

DNF / DNS

Did Not Finish and Did Not Start. Both happen, and neither defines you.