RACE PLAN
ROJECT 1:15
This isn’t just a race — it’s a benchmark. The first true test of the blueprint. Proof of concept for the process.
The goal isn’t perfection. It’s execution.
Calm is fast. Precision over chaos.
Toronto is the opening chapter of Project 1:15 — the pursuit of a sub-1:15 finish in the Men’s Pro 55–59 category. This race isn’t about chasing splits or forcing fitness. It’s about applying what has been built.
Every lap. Every station. Every transition.
The primary objective is simple:
Hold threshold pacing on the runs. Manage heart rate through the stations. Execute clean, efficient transitions.
The secondary goal is data — to establish meaningful benchmarks and refine pacing and strategy for Vancouver, Ottawa, and beyond.
Trust the work. Race the plan — not the clock.
TRAVEL & LOGISTICS
Readiness is not just physical. It is logistical. Calm starts with clarity.
The journey begins Friday, October 3, with a 10:00 AM flight from Edmonton, arriving in Toronto early afternoon. From the airport, it’s a short transfer to the hotel — unpack, stretch, and head out for a short walk to restore circulation after the flight.
This day is built for rhythm, not intensity.
Dinner will be early and familiar — simple carbs, light protein, plenty of electrolytes — followed by an 8:00 PM massage to flush any residual tightness from travel. Nothing deep. Nothing aggressive. Just enough to reset the system.
The race takes place at the Toronto Convention Centre, with a 7:50 PM start and awards scheduled for 10:15 PM. I’ll arrive by 5:45 PM, allowing two full hours for warm-up, walk-throughs, and quiet execution.
Upon arrival, the checklist is simple:
Confirm bib + timing chip
Walk transitions
Visualize flow
Scout station layout & turf
Dinner will fall around 3:30–4:00 PM, leaving space for digestion. By 5:15 PM, it’s time to leave the hotel — calm, focused, and ready to move.
PRE-RACE ROUTINE
The taper into Toronto is about freshness — not fatigue.
Thursday is a recovery day: light flush, full-body mobility, afternoon massage. Hydration stays consistent with electrolytes morning and evening. Meals are balanced, simple, familiar.
Friday is the travel day. Hydration continues on the flight, rotating plain water and electrolytes. Upon arrival: movement, posture reset, light walking. The evening closes with dinner, a light flush massage, and an early sleep.
Saturday — race day — starts slow and deliberate.
Breakfast: oatmeal, banana, honey, coffee
Light mobility / short walk
Early lunch: rice or pasta + lean protein
Mid-afternoon snack: banana or bar
Band work + mobility for activation
Two hours pre-race, I’ll take Maurten Bicarb System (tested in training, familiar in feel). Across the afternoon, I’ll sip ~2L of fluid with balanced electrolytes. No excess. No experiments. Only what’s practiced.
RACE EVENING
By the time I arrive at the venue, preparation is complete.
The warm-up is clean and controlled:
5–10 minutes of light jog + walk
Dynamic mobility (hips, shoulders, hamstrings)
Band activation
A few short race-pace bursts
Light station flow if space allows
Cooling vest between segments
Before entering the corral, one final pause:
“You’ve built this. Breathe. You belong here.”
IN-RACE STRATEGY
The race begins before the first stride — in the breath. In the calm.
Heart rate anchors the effort:
Runs: 140–150 bpm
Stations: 125–135 bpm
The early laps are about rhythm, not rush. Shoulders relaxed. Breathing steady. The body moving as one system.
Stations are not obstacles — they are resets.
Station Cues
SkiErg — Find rhythm early
Sled Push — Low hips, controlled aggression
Sled Pull — Short, efficient drafts
Burpee Broad Jump — Composed landings, steady tempo
RowErg — Tall posture, controlled cadence
Farmers Carry — Strong spine, synced breathing
Lunges — Clean steps, quiet core
Wall Balls — Smart sets, empty the tank
Execution Mantras:
Smooth is strong
Relax the shoulders
One station at a time
Transitions are deliberate — quick but calm. Control equals speed.
POST-RACE ROUTINE
The finish line is only the beginning.
Immediately after crossing:
5–10 minute walk
Electrolytes + light snack
Shower, change, light meal before awards
Capture notes while fresh: HR, effort, transitions, lessons
Sleep will come late, around midnight, once the body has settled and fuel has been replaced.
Sunday is recovery: light movement, hydration, reflection, integration.
MINDSET & COMPOSURE
The word of the day is Execute.
This isn’t a debut. It’s a declaration.
The engine is built.
The blueprint is real.
Tonight isn’t about time — it’s about truth.
Seeing exactly where the work stands… and where it leads next.
“You’ve earned this. Race free.”
GEAR & KIT
Shoes: Nike Alphafly Next%
Shorts: Nike Aeroswift ½ tights
Top: Nike Aeroswift race shirt
Watch: Amazfit (HYROX Race Mode)
Grip: Chalk wrist bands
Fuel: Maurten Gel + Bicarb
Bag: Towel, ID, snacks, water
REFLECTION
When the lights go down and the floor goes silent, what matters most isn’t the number — it’s the execution.
This is the blueprint in motion.
This is the process under pressure.
Toronto is the benchmark — the point where plan meets reality.
From here, the road leads west:
Vancouver. Ottawa. Sweden.
The chase continues.