Race Plan - Peter Noyes Austin 70.3 2013
This is my very first HIM, and here is the race plan:
Any thoughts?
Austin Race Plan 70.3 2013
Arrive Friday at 2:20 PM- Get rental car
- Drive straight to event and checkin
- Go to hotel and checkin
- Relax
- Dinner
- Shop at whole foods (Green Machine, Yogurt, Honey, Almonds, Water with sport top)
- Put bike back together
- Sleep
Saturday:
- Wake up early and have good breakfast ideally lots of pancakes
- Quick ride to make sure bike ok
- Drive bike course
- Chipotle for lunch
- 1:00 PM ish, check in bike and bike gear
- 3:30, Race Briefing
- Light dinner
- Snack at night of Greek Yogurt, Honey and Almonds
- Advil PM to sleep
Sunday:
Wake up at 4:00 AM.
- Drink 32oz of Green Machine Naked juice.
- Have coffee.
- Mix perform for the day.
- Try to use restroom
- Start sipping perform
Out the door at 5:00 AM
- Drive to T1
5:30 AM
- Body marking
- Double check T1, put bottle of perform on bike
6:15 AM
- Go to T2
- Check in run gear
7:40 AM
- Stop sipping perform
- Eat powerbar
8:10 AM
- Have vanilla powergel
- Drink a little water
- Take 2 Gas-x (I have problems swallowing air when swimming)
- Pee
- If wetsuit legal put wetsuit on, if not pray to the gods that I survive the swim
8:40 AM
- Swim!
- Try to start toward back of pack (I suck at swimming)
- Goal is to swim strong, consistant, and close to the shortest path possible
- No Panicking
- No Stopping
- Stay in box
Bike
Nutrition:
- 4 bottles of perform (1.33 per hour)
- 3 vanilla gels (will use my own, 1 per hour)
- Start with 1 disposable bottle of perform
- Pick up new bottle of perform at first aid station (Mile 12ish) (36 minute mark) (should have had 80% of bottle 1)
- Aid station 2 discard bottle and get new one (Mile 24ish) (73 minute mark) (finished bottle 1, 60% into bottle 2)
- Aid station 3 discard bottle and get new one (Mile 35 ish)(106 minute mark) (finished bottle 2, 35% into bottle 3)
- Aid station 4 discard bottle and get new one (Mile 46 ish) (140 minute mark) (finished bottle 3, 10% into bottle 4)
- At end should be 80% done with bottle 4, will have a bottle 5 but will be backup plan if need more fluid
- Try to keep heart rate between 150-155, its ok if it hits 160 toward the end
- Will try and pee while on bike, never done this before.
Run:
Run is a triple loop
Nutrition
- 4 4oz perform per hour (7 total)
- 2 latte gels per hour (3-4 total)
- Stop at 2 aid stations per lap, Stations 2 and 5 look good
- Have gel each time I hit station 2
- Start with a 7:45 pace for first 3 miles, walk 30 steps through aid stations to eat/drink
- After 3 miles if feeling good drop down to a 7:20 pace
Contingencies:
Will have salt tabs with me. Should have enough sodium from power products, but not used to humidity. If feeling bad will take in more salt.
Will have extra powerbar on bike with me, in case I need something to munch on. (Didn't need in rehearsal)
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Comments
I'm not terribly experienced either, and am doing this same race. Did it last year, and crashed at first aid station trying to get a water from a volunteer. Not sure if this was my fault (grabbed front brake when I got the bottle?) or an inexperienced volunteer who held on the the bottle a little to tightly as I grabbed it?
So, my plan is to try to minimize the number of opportunities for this sort of stuff to happen. If you can carry more than two bottles on your bike, try to cut out one or two of those bottle pickups. If not, be very careful and practice this "skill" this week sometime. You also have to slow and get over to the right to get stuff at bike aid stations, which'll cost you a little time (albeit not much).
Just my .02$.
Good luck and good job planning things so carefully.
Plan looks good.. A couple of thoughts. Are going to pump up your tires race morning? usually a good idea to check the tire pressure. I usually rack my bike the day before at a reduced pressure so that the tubes are less likely to blow while sitting in the rack (sun, heat) for a day. Then pump tires to race pressure (110 psi for me) on race day. Bring your own pump or borrow someone else's pump.
Be very careful going thru aid stations. I've crashed going thru one in the past. Ride defensively thru aid stations & slow down. If you don't need to pick up anything stay way over to the left side of the road away from traffic. If you need something, slow down, shout out what you want so the volunteers hear you, point at the volunteer you want to make the exchange with, even tell them to run with you for a few yards to make the hand off easier. Also, I never take anything from a kid (guess how I crashed). Net, slow down, be careful, look out for other riders. Loosing a few seconds here is worth not crashing.
Also you will want to mix your perform on Saturday…let's get as many steps out of the way as possible!
I suggest a warm up as much as possible given your swim. Like 10 to 20 minutes if possible. The issue with the swim is a large part due to the "Zero to Sixty" situation of waiting on the side until you are all in with racing. A warm up really helps…if you can't do that then plan on a really gradual start to the swim.
Peeing on bike is coasting / downhill areas while slightly standing….
Otherwise good stuff...
Your plan mentions driving to T1 on Sunday morning. But according to the athlete guide there won't be any parking at Walter E Long Park. You'll want to park at the Travis County Expo center (T2 / finish area) & take the shuttle 1 mile down the road to the lake.
This also means you'll want to check in your run bag at T2 before you get in the shuttle to head to the lake.