[merz]

"Big Day" nach Friel:

http://www.joefrielsblog.com/2010/04/ironman-big-day.html

"Here’s how the Ironman Big Day workout is done.

4:30 a.m.-5:00 a.m. Wake up and eat a race-day breakfast followed by some light stretching and mental preparation.

7:00 a.m.-8:00 a.m. Swim for one hour at race intensity using race-day gear.

8:00 a.m.-9:30 a.m. Get off of your legs and eat a light meal.

9:30 a.m.-2:30 p.m. Ride as you will do on race day including intensity, equipment, clothing, fluids and nutrition.

2:30 p.m.-4:00 p.m. Get off of your legs and eat a light, mostly liquid meal.

4:00 p.m.-6:00 p.m. Run as planned for race day including intensity, clothing, shoes, other gear, fluids and nutrition."

etwas mehr drum herum, hier:
http://www.amazon.com/Your-Best-Tria...3054411&sr=1-9