Pint-Sized Gnar Shredder
Join Date: Nov 2007
Location: Somewhere between heaven and hell
Bikes: '09 Jamis Komodo, '09 Mirraco Blend One, '08 Cervelo P2C, '08 Specialized Ruby Elite, '07 Yeti AS-R SL, '07 DMR Drone
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So much of this depends on everything from your current fitness, your current skill level, how technical the course is, etc. This is further complicated by the fact that you'll want at least a couple day taper so you're rested for the race, so when you work that in, you really only have the 5 days until you go away, and then maybe 5 days when you get back of quality bike workouts. If you can stationary bike while you're away, that'll work cycling muscles more than running or swimming will.
I'm going to actually disagree with Colin here. If you were trying to compete and you had time to train, I'd absolutely agree with him. But you don't have time to train and all you're trying to do is finish. Suddenly adding balls-out intensity for a couple days without building up to it would likely get you injured. Work on building up some long rides. That all goes out the window if you're already fit and have a good base in place, and have done some speedwork recently. If that's the case, go ahead with what Colin suggested.
Diet...it's not popular advice nowadays, but you're going to need extra carbs with the increased training. Carbs aren't evil...I get 85% of my calories from carbs, and I'm 5'3 110lbs...as long as you're working out and actually using them, they don't make you fat. Rather, they're your body's preferred fuel source. After workouts, go with carbs and protein for refueling (try for a 4:1 carb
rotein ratio). That doesn't mean doughnuts though...get quality whole grains, fruits, and vegetables, at least until race day. On race day, have a ball with white bread and gummy bears because they're more quickly digested (faster energy) and less fiber means less change of GI upset.