Today we take a look at the inaugural Rockford 70.3. We get into the course, race strategies, and how to handle what looks to be a hot day. We talk about the city, wetsuit or not, river flow and a pre-race HR test. We also get into how to stay as cool as possible all day with tips for pre-race, T1, the bike, T2 and the run. This will be a game of being smart and patient and we'll give you thoughts on how to do just that.

Topics:

• Rockford Downtown - Mike's old stomping grounds
• Will this race jumpstart the city?
• Dealing with the heat
• Wetsuit or not?
• Why it's too late for heat prep
• Don't drain your body this week
• Stay out of the heat
• River flow
• Pre-race HR test
• A lot of first timers
• Pop a gel at the end of the swim
• Cold water after the swim
• Too eager to push a higher zone
• Once you overheat, there's no turning back
• Wind mind games
• It's all about being smart and patient
• Carrying nutrition on the run?
• Carrying ice
• Zip lock tricks
• When you're dehydrated and full
• Plain water on board?
• Body glide
• Wearing hats
• Your swim route (based on the map)
• The finish line vibe

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