Stefan's Race Plan LinzTriathlon 70.3 2014
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Race Plan LinzTriathlon 70.3 2014
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I’ll have to start this way - the one and only goal this year is to qualify for the 70.3 Worlds which will be held in Austria 2015.
That being said the event where I want to get that slot is the exactly same race (IM 70.3 Zell am See/Salzburg) this year at the end of August.
Luckily I already registered for LinzTriathlon - another 70.3 distance race which will be right at the beginning of my race-season.
My plan is to use this race as a “test” of what I am able to do or not and I do also take the risk of totally blowing up so I won’t on my qualifying race.
So most of you may know that I’m not the giftest of all swimmers but can hammer out some nice wattz on the bike and still be able to run quiet a nice 21k … lets go and see what I plan todo 
Swim
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Line up as usual on the left hand side as I breath to the right. Go out hard for the first 300-400m! I’ve already written that 2x but I never really executed it and I think if I’m able to catch up to some faster swim-peeps I will be able to follow so this is one of my major goals here! Once everything has settled down a bit it’s just business as usual. Focus on a strong pull and the vital few elements of swimming “fast”.
T1
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Nothing new here - just get it done as usual! Don’t hurry - smooth is fast!
Bike
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Ride 75% for the first 20’! After 20min start fueling plan with a Gel and increase power to planned level of 85-87%. Stay in Aerobars at all times when going faster than 25km/h - even uphill.
Don’t be stupid and just follow the plan! If required plan in some power spikes to keep up with groups if I find some that are travelling at my speed (even I highly doubt that).
The bike course looks pretty challenging with 2 laps each having 46k and 550m of elevation. Pretty sure this should be a benefit for a strong cyclist and EN-style racing-with-power execution skills 
T2
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Again nothing new - same as usual!
Run
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Run slightly below 4:30 for the first 5k! Remember to hydrate here as things will get ugly soon.
From km5 to km18 run MP (4:00 - 4:07). RPE should feel moderate at 10k and hard at 18k. Fuel one gel at 7k and a second one at 14k.
There are no friends on the run - just run your pace until km18!
Last 3k at best possible effort! Make no prisoners and just suck it up … remember all the hard long runs and get your suffering-self out to bring it home!!
Comments
Hoping to get well soon so I can do the remaining 2 weeks of pretty hard stuff
Looks like you have your plan really dialed in. Given the watts you put out and the amount of climbing, it sounds like this bike course plays to your strengths. Good luck and take no prisoners!
Also, good move on delaying your RR if you're not feeling well
Here are the plain metrics of the ride:
NP: 277W / AvgP: 270W / VI: 1.03 (pretty solid for a 1110m of climbing)
Duration: 2:35 / Distance 91k / TSS 194 / IF 0.87
Here's the complete story: http://tpks.ws/3OD7
or here if you like Strava more: http://www.strava.com/activities/142524874
Nutrition worked perfectly even though the perform mix was really very sweet but anyway.
The last 10-15k of the ride felt pretty hard which is what it feels like when racing so that's ok but I'm a little worried about my high TSS value... may it be possible that my FTP has changed?
I had to "cheat" on the run portion this time as a heavy thunderstorm was approaching with pretty strong gusts and I really didn't want to run in the rain again as I was just recovering from a cold. So my plan changed to run out at a steady pace with strong form then turning up the volume a little an see what I could eventually do. Cut the total distance down from 10k to 6k. In the end I still felt way stronger than than last year in my RR but I also recognized this is just the right time to throw in another Hydrogel or something similar.
Here's all the run mess: http://tpks.ws/BGxS
or Strava: http://www.strava.com/activities/142524466
Any comments/critics/whatsoever are highly welcome
Thx for the input I'll review my data later - GREAT INPUT thx!
For the sodium part: Did you know of anyone ever having issues with TO MUCH sodium intake??