As race day in Lake Placid approaches, it’s time to shift gears from training mode to execution mode. In this episode, we offer practical, race-tested guidance for your final week and race day strategy at Ironman Lake Placid. From gear checks and fueling to pacing the marathon, we break down the dos and don’ts to help you arrive fresh and race smart. (Rule #1: you’re not gaining fitness this week—shed fatigue instead!)
Jim also recaps his recent endurance milestone: completing the iconic “200 on 100” ride across Vermont. What did he learn over 200+ miles and 12 hours in the saddle? Everything from nutrition (Coke > everything) to mindset shifts that apply well beyond the bike. Expect lessons in pacing, managing the low points, and why you should never carry an unsecured phone in your bento box.
We also share a quick training insight from the road and why Garmin Pay might just be the MVP of your long run.
Intro:
The JAHI (Jim Anderson Heat Index) — add temperature and humidity, and anything over 140 will start to impact your outdoor sessions!
Main Topic #1: Strategies and Tactics for Lake Placid Race Week and Race Day
When this podcast airs, we’ll be about a week and a half out from Lake Placid. Here are some key things to focus on in the final week and on race day:
Don’t try to gain fitness in the last week.
No “just proving I can do it” workouts. Your primary job now is to shed both chronic and acute fatigue.
Make sure your bike is in perfect working order.
Do not wait until a few days before the race to fix anything. Arrive in Lake Placid with a fully functional bike. You don’t want the stress of hunting down a mechanic at the last minute.Bring all your race gear, tested and ready.
Race day should reflect your race simulations—nothing new. Everything should already be familiar.Fuel and hydrate well in the days leading up to the race.
I like to add extra carbs to every meal 2–3 days before the race. Yes, have dessert!See Episode 85: Fueling for Performance with Endurance Sports Dietician Alex Larson
Stay off your feet as much as possible 1–2 days before the race.
The expo is fun and exciting, but limit how much time you spend walking around town.
Swim
Think of the swim as the warm-up to the warm-up.
Focus on long strokes, fully exhaling underwater, and staying on the cable.
If you start to panic, redirect your attention to your exhale.
The swim should feel ridiculously easy. If it doesn’t, dial it back—think “catch-up drill” effort.
Bike
Keep light pressure on the pedals.
Constantly ask yourself: Can I maintain this effort for 6–7 hours? If the answer is “no” or even “I’m not sure,” then ease up.
Avoid power spikes on hills. Stay smooth, steady, and relaxed.
Remember: the main event is the 26.2 miles on foot. Burning matches on the bike will cost you on the run.
Eat and drink every 15 minutes.
Set your Garmin/Wahoo to alert you. Ironman is a rolling buffet. For most athletes, ~100g of carbs per hour is the target. Many can tolerate more.You should pee at least once or twice during the bike.
If not, you're likely underhydrated.Use aid stations smartly.
Stop if you need to stretch, pee, refill water, or cool down. A 1–2 minute pause can significantly boost your mental and physical state.Include extra food in your bike special needs bag.
Your taste buds will change during the race. Bring options.
Pro tip: Toss in a small bag of crushed potato chips and a Coke bottle.Expect a rough patch coming back from Wilmington.
It’s normal. Take in sugar, hydrate, and stay calm. Don’t tell yourself it’s over—it’s not. The brain just needs a boost to reset.
T2
Take your time. Reset, refuel, and rehydrate. Some athletes like to change into a fresh running outfit—do what works for you.
Run
Crowds will hype you up—don’t take the bait. Start at a very easy jog leaving T2 and heading out of town toward River Road.
A 10:00–12:00 pace can feel like flying after mile 8–10. Slow is smooth. Smooth is fast.
Stop at every aid station.
Ice down your kit, pour water over your head, and tuck ice into your hat (if you’re wearing one).Even if the thought of another gel makes you gag, keep taking in calories every couple of miles. Sugar to the brain and body is essential.
Thank the volunteers. This event doesn’t happen without them. Period.
Keep moving forward without judging your pace. Run, shuffle, walk—it all counts. When you’re in T2, you’re “just” 26.2 miles away from finishing. Every mile you complete is one less mile to go.
For those with races coming up, check out our episodes:
Main Content #2: 200 on 100 Lessons Learned
I recently completed a bucket item list: 200 on 100. The route is essentially 200 miles on Rt 100 which runs the length of Vermont. Most people start on the Canadian border in North Troy, VT and end on the VT/MA border. Traditionally many people do this on the summer solstice. The total mileage is closer to 208 miles.
For more information on the route, check out 200 on 100 website . Note that after 2024 they have moved their content to Facebook but this site provides all the relevant information.
We used the 200 on 100 route on the above page except we stayed on Rt 100 out of Waterbury/Duxbury where the “official” route goes south on Rt 2 and 100B to avoid the climb out of Waterbury. The Duxbury climb on 100 isn’t terrible and I recommend staying on 100. (Rt 2 is a very busy road so we choose to climb over traffic.)
Nutrition and Fueling
Coke is the ultimate endurance fuel. When nothing else went down well, Coke always did. The sugar and caffeine hit hard and seemed to last longer than a gel.
Nutrition: 240 calories, 65g carbs per 20 oz bottle
Caffeine: 34mg in 12 oz, 54mg in 20 oz
Potato chips are a close second. Salt, crunch, carbs—they just work.
Bring more nutrition than you think you'll need. You’re not a metabolic robot. The body may reject certain foods or flavors, especially late in the day. Have variety and options, or plan to stop at stores along the route.
More gels, fewer solids, especially in the second half. As the day wore on, I craved gels over solid foods.
Caffeinated gels work. Simple and effective—especially when energy dips.
You should have Coke earlier. First Coke at Bridgewater. Next one was about 10 miles from the finish on the Snow ascent. Drank half there, and the other half at the summit. In hindsight, I should’ve had one earlier and bought two at the last stop—one for now, one in the bottle.
Mindset & Strategy
Never be in a hurry. Be in the moment. Ask yourself: How can I be my best right now? What’s my goal or intention for this hour?
Avoid checking your data too often. Use heart rate as a guide, but constantly monitoring watts, mileage, or time will only make the day drag. The only thing that matters: Keep moving forward at a comfortable pace.
What you do in the first half sets the tone for the second. Pace wisely, stay patient, and stay fueled/hydrated early. Success in the back half depends on discipline in the front half.
You will hit a low point—but it will pass. I felt nauseous and drained around hour 6. I thought the rest of the day was going to be miserable. But by hour 8–9, I felt fantastic—probably the best I felt all day.
Go big and reset what you believe is possible. Stretching your limits makes everything else seem easier afterward.
Expect the unexpected. Like launching your phone off a cliff with 30 minutes to go. Then having to drive back the next day with a metal detector to find it. The universe sometimes gives you what you need—not what you want. (Bonus: new phone upgrade!)
Never carry an unsecured phone on your bike.
Route & Performance Notes
Consider riding south to north. Get most of the climbing done early. If you catch a south wind, it’s an even bigger win.
North-to-south: the day doesn’t really start until Ludlow (mile 135).
Miles 135–190 are TOUGH. You’re depleted, and the terrain is slow and relentless.
It took us 5:15 to reach Rochester (excluding quick stops: one pee break, 10 min in Stowe, 10 min in Warren).
Average speeds:
17.7 mph to Rochester
17.8 mph to Ludlow
Ended the day at 16.9 mph
The 3-mile Ludlow climb is long
The 12-mile Snow climb is steady but moderate (up a river valley)
Average speed on that section: 12–14 mph
Beware the hidden climbs. After Ludlow, there are several short 2–4 minute climbs that don’t show up clearly on the profile but make miles 135–180 especially grueling.
Final climb: Wilmington Cross Road (~mile 190). Steep. A tough ask at the end of the day.
Gear Pick of the Week
Katie: New Wave swim buoy
Jim: More of a hack than gear this week: Use a wood piece (or stick or foot) to get tire off rim