Mary R's Syracuse 70.3 Race Plan
Syracuse 70.3 Race Plan
This is my first formal race plan since joining the EN team.
I haven’t done race rehearsals for the 70.3 because I am knee deep in Ironman
Lake Placid training. I wasn’t sure I would be racing. At the encouragement of
Coach R&P, I am giving it a go.
Race
Syracuse 70.3 6/22/2014 (3rd HIM; 1st
since joining EN in 2013).
About Me:
51 year old female; 153 pounds; HR athlete (power meter
being installed tomorrow); beginner IM plan; high hamstring injury in February
has been plaguing me ever since. I am getting treatment (ART and shock wave
therapy). With Coach P’s advice, I resumed running and am not running hills.
Breakfast: 4:45 am. (applesauce, banana, protein
powder, 1 cup coffee,).
1 bottle of Infinit starting at 6 am.
Swim: Should be able to swim strong and steady and get out
of water feeling good (not hungry).
Bike: Anticipated – 3:30 for 56 miles
Riding Plan: 1st 30 minutes at low to mid Z2
remainder at low to mid Z3 (not sure how this will play out on hills).
Bike Nutrition: 2 bottles Infinit B1: 442 cal/bottle; B2:
221 cal (each bottle will have 2 hr of fuel due to anticipated finish time) and
water in aerobottle. Total calories: 663 calories. ½ protein bar if hungry on
bike.
Transition: Try to keep under 5 minutes.
Run: Anticipated – 2:20 for 13.1 miles
Running Plan: Z1 + 30 sec for first three miles; 7 miles at
Z1; last 5 k at Z3. Walk breaks at hills.
Run Nutrition: (2) 10 ½ oz Infinit Run Mix (195 calories). Will
supplement Infinit with water if it is hot on the run.
Comments
Syracuse 70.3 Race Report
Race
Syracuse 70.3 6/22/2014 (3rd HIM; 1st
since joining EN in 2013).
About Me:
51 year old female; 153 pounds; HR athlete (power meter
being installed tomorrow); beginner IM plan; high hamstring injury in February
has been plaguing me ever since. I am getting treatment (ART and shock wave
therapy). With Coach P’s advice, I resumed running and am not running hills.
Breakfast: 4:45 am. (applesauce, banana, protein
powder, 1 cup coffee,). Went down without issue.
1 bottle of Infinit starting at 6 am. This worked out
perfectly. I sipped the bottle while setting up gear in transition. To my great
distress, I was unable to locate my heart rate monitor. I had to race without
it.
Swim: 1.4 mi according to the Garmin file. My time
was 39:08 with a pace of 2:01/100 meters.
The swim was more challenging than I anticipated or had
experienced before. Lots of flailing arms and legs. It was also long. This is
about 9 minutes (!!!) slower than my
swim at Eagleman last year.
Garmin File:
T1: 5:45min. I liked having a wet suit stripper. I
take too long. I don’t know why…
Bike: Anticipated – 3:30 for 56 miles. Actual:
3:17:53 avg. 16.98 mph. no pee on the bike (L)
Riding Plan: 1st 30 minutes at low to mid Z2
remainder at low to mid Z3 (not sure how this will play out on hills). No HR
monitor made this very difficult. I had a Power meter installed and fumbled
with the watch to make sure it was in the proper mode to record but have no
idea how to read the file.
Bike Nutrition: 2 bottles Infinit B1: 442 cal/bottle; B2:
221 cal (each bottle will have 2 hr of fuel due to anticipated finish time) and
water in aerobottle. Total calories: 663 calories. I was right on target with bottles. I had
about 2/3 of a bottle left and went through about 35-40 oz of water in my
aerobottle.
Transition: Try to keep under 5 minutes. Actual:3:53. Considering all I do is change
shoes, hats, and take off bike gloves, I should be faster.
Run: Anticipated – 2:20 for 13.1 miles. Actual: 2:41 for 13.1 miles. Pace 12:18/mile.
Run Nutrition: (2) 10 ½ oz Infinit Run Mix (195 calories).
Will supplement Infinit with water if it is hot on the run. I used a gel flask
and took with water at aid stations. The sponges were heaven. I felt good but
did not run as fast as I would have liked. I don’t know why I cannot get a
better pace when running off the bike. In a race, I seem to be unable to get to
a 11 or 10:30/mi pace. WHY???
Overall: 6:47:47
It was not a PR but I felt much stronger here than at
Eagleman. The swim was not what I expected. I am not sure what changes if any I
should make to my training. I am very disappointed in the run pace considering
how much faster I am and have been running in training.