Gulf Coast Triathlon race plan (1/2)
Team,
Racing Gulf Coast Triathlon on Saturday. It will be my 7th time racing there and 19th half. I will be sporting the new EN kit. I hammered out a quick race plan at work today to get everything straight in my head -- Fitness is good. Looks like its going to be a great day.
Gulf Coast Race Plan –
Wake up 430 am – Eat breakfast – English muffin w small amt peanut butter and honey + 300 cal bottle of Sustained energy and Banana. This has worked well for me in the past and I have not yet experimented with the applesauce protocol. 430 Should be early enough as my wave goes off at 0700, and I’m staying at the boardwalk, right next to transition.
Head down to transition at 5:15 – Pump tires , Bike shoes on pedals, load bike bottles, salt tablets, put on computer and zero powermeter, lay out powerbar and gel for bike nutrition -- Run setup : visor, race belt, run nutrition/salt tablets, garmin watch
Get Out of transition by 5:45 or so and head back up to room. Chill at hotel until about 6:30. Walk down to swim) with, wetsuit, cap and goggles – At the boardwalk, you literally walk out of the resort to the swim start.
Swim – line up on front row or maybe 1 row back. – I’ve swam anywhere from the 33 to a 36 here depending on current and conditions. I have set PR’s in both 1000 TT and Race rehearsal in this training cycle. Plan to just get through the surf, initially keep a higher turnover/stroke rate – get out a little fast and settle in. Hope to swim 32-33 minutes.
Bike – smooth, quick transition – Shooting to average 205-215 watts which is .83-.85 IF. I didn’t get in a full race rehearsal at my new FTP (248) but have been training in those zones for 4-5 weeks. I am currently at an all time high FTP, and have averaged 195 or so for my last several halfs. 2 years ago on this course I split a 2:32 on 195 watts. I figure depending on the wind 10-15 watts more should net me 3-4 minutes. Hope to start around 195 first 5 miles and the settle in to 205-215. Hopefully that will help me split < 2:30.
Nutrition – 2 bottles INFINIT – with 2.5 scoops to start = 275 calories/bottle + 1 PB (220), 1 power gel + 5 Saltstick caps – 1/30min. I’ll also take in some water (2 bottles) on the course as well. This is right at recommended 354 calories/hr and has worked well in training.
Run – Vdot = 52 , MP of 7:03. This is always the wild card at this race because it typically is hot and humid by the time the run starts. I have run a 1:35 off the bike in Augusta, but that was under more ideal conditions. I plan to come off the bike and shoot for 7:00-7:10 pace as long as heart rate is in the 140-150 range. After 3 miles I’ll aim for the low end of that range close to 7 minute pace until miles 8. From previous races, I’ll be in good shape if I can keep my HR below 160 until mile 5-6 range; hold pace as it comes up. At mile 8 push a little bit and at mile 10 move into 5k mentality. Current weather calls for overcast and high of 79 so conditions could be favorable for a fast run. Shooting for sub 1:40. Run nutrition – PowerGel at 25 min and 55 min – 1 cup perform at Aid stations, Salt tab at 30 and 60 min
Heat pacing plan – Temps currently call for high of 79 – by my estimation I’ ll be starting around 10 am and finishing around 11:45. If it gets hot I’ll run more by heart rate and RPE realizing that pace will be slower probably by 15-20 sec/mile.
Overall I’m in the best shape I’ve been in since Lake Placid in 2008 and have set new personal bests at FTP, watt/kg, and 1000 yd swim TT. I feel very good about the preparation I’ve done this year and am in solid shape for May and to continue building to Chattanooga in September. I scored 10th age group here 2 years ago, but have moved up to the 40-44 so we’ll just have to see how that shakes out. Looking forward to racing!