Dave Mount Vineman 70.3 Race Plan
Vineman 70.3 Race Plan – 2014
Background:
Howdy folks - This is my first 70.3 distance race, and the longest race I will have done. The distances are definitely in my head, but I plan to rely on training and pacing to get through feeling OK. I stuck with the HIM Intermediate training plan for the last ~10 weeks.
Generally feeling good about fitness, but planned to feel better. I fell off of my bike going ~20mph during an Olympic race 1mo ago (Vineman Monte Rio), right in the same area. I got back on the bike and finished, but had to take a week off afterwards to get over the road rash, etc. Safety on the bike is now in my head as well. I have spent a few weekend sessions on handling drills on the bike to work on balance and to be smarter about how I handle situations (like tight shoulders, bumps, water on road, etc). But I frankly plan to be more conservative on the bike during this race.
I am really pumped about this race, and about stretching in to the HIM distance. Hopefully to stretch further in to full IM distance either late fall or next year. I have really enjoyed training, have enjoyed the aerobic improvement, and the challenge.
Race Plan:
Saturday 7/12: Plan to arrive in Windsor, CA for packet pickup on Saturday 7/12, late afternoon. Likely orientation sessions are at 3:30, 4:30, 5:30 or 6:30. Will drop off run gear at Windsor HS (same as packet pick-up) during packet pickup. Planning to eat a light dinner with colleagues, then attempt to get to sleep early. Will see how that goes.
Sunday 7/13:
4:30ish – wake up, eat oatmeal, sip on perform.
5:30 – Arrive at Transition Area in Guerneville with bike
5:30-6:30 – set up bike, apply sunscreen, warm up, etc. Be sure to ‘break a sweat’ during warm-up to acclimate to the work ahead
6:48a – Wave Starts (M 33-34)
SWIM:
At start, focus on staying calm and staying long. The water is going to be shallow, which is awkward. When my hands scrape gravel, keep comfortable and ‘dolphin dive’ or walk through. Similar to Vineman Monte Rio, there will be pockets where we just have to walk. This is AOK. Walking can be faster than swimming, and ‘dolphin dives’ are faster than either walking or swimming.
Count strokes, try to keep enough distance between self and other swimmers, and settle in early.
Target swim splits ~1:25-1:30/100y. Goal time <32min.</p>
T1:
Easy transition out of swim, have full ‘torpedo’ and full bottle of Perform on bike. Consume 1 GU in T1.
Bike:
Start slower than I think I want to…20minutes at Zone 2, or 160w. This will feel slow, particularly with adrenaline. That’s OK!
After 20-30min in Zone 2, step up to 80% FTP. With FTP at 219, this makes 175 my lucky number!
Hone in on 175 on the bike computer for the morning. Get comfortable.
Nutrition: Plan for ~40oz of Perform/hour, which should correspond with the aid stations. Alternate a gel or ½ powerbar at the :10 and :40 of the bike. Should get through 3 gels and 1.5 bars during the bike. Have these ready in bento box.
Bike Course:
Lots of people have mentioned a VERY steep right turn at mile 5. Be prepared for this. Take this turn at a CRAWL. Apparently it is called a right turn but is more like a U-Turn. This will be about 15-20min in to the race, still in 160W range.
Miles 5-26 is flat with a lot of small rollers. Change in and out of gears to keep in/around the 175W target.
Mile 26 starts a 2mi climb up Canyon Road. Be prepared for this 2mi climb, about halfway in to the course. Be OK with getting passed and stick to the 175w rather than standing and grinding.
Mile 40 is where chalk hill road starts. The big bad hill starts at Mile 44. Roughly 2.5 hours in to the ride. Be prepared for it. The hardest part is a ¾ mile section that adds 400ft elevation. That’s about 10% grade (?!). Get in to ‘granny gear’ and get comfortable with the fact that this is going to hurt. But is the hardest part of the ride, and only ¾ mile. Old La Honda (local ride here) has sections that are worse!
After coming down chalk hill, course is flat to downhill all the way home. Keep calm, continue to follow the nutrition plan, and stay focused through mile 56.
Goals: Finish strong, safe and healthy. Keep nutrition on point. Hold on to the 175w after 20min of warmup. Target time ~3hrs.
T2: Feel grateful for getting off of the bike safely and soundly. Get in to running gear, get out smooth and in control.
Run:
First 3 miles in Zone 2… +30sec. This will be 9:05s. Running 9:05 feels slow on a regular training day, but will definitely heed the EN advice here.
Miles 4-10, targeting 8:35s
Miles 11-13: Whatever is left!
Keep smooth, keep legs turning over at ~90 cadence and keep HR below 160.
Course:
Mostly flat, except for miles 3-6 and 9.5-10.5. The toughest hill of the run course comes just before mile 4. I don’t like running hills, and will try to keep an eye on HR up the hill rather than pace. Don’t want to blow up here.
Nutrition:
Take a Perform at each aid station, +1gel/hour on the run. Take more gels if feeling good. Particularly at the start of the run.
Target time: ~1:55
Overall target time: ~5:45
Very excited about this race, the challenge, the distance. Looking forward to meeting some of you and to getting out calmly and enjoying a beautiful day in wine country!
Comments
A few comments: that sharp right/loop at the start of the race isn't that bad, as long as you slow down and down shift because you come out right at the bottom of a short steep hill. Everyone is going to stand up and push up it. Just take your time don't get caught up with them. But when you go back under the road, you need to downshift so you are ready for the hill.
The Canyon rd hill isn't too bad. The downhill is straight and fast. If you aren't afraid of speed, this is your hill. I usually am over 40 on this downhill.
Chalk hill isn't too bad either, just slow and steady. I at some point after that (don't remember exactly where) the last hill comes into a left turn and then up a hill into a right turn. Make sure you carry enough speed from that hill around the corner to help you get up the little bump after it. (2 years ago I had tons of speed, they let a car go right before me and then it stopped right in front of me and I hit it. So keep your eyes open)
The run: There is LOTS of sun and not so much shade on this course. The big hill- I usually run part way up and then walk. You begin to realize walking is only slightly slower with a lot less effort. That may be an option.
For the last 1/2 of the run, there are patches of shade. In past years, I've used that as motivation. Take 20 steps and drink (I carry a bottle) in the shade and run the sun.
The x factor is the SUN. If its 95, you'll have to adjust your run time a bit.
Also, when you get to the winery loop of the run, they usually have water spraying, so its a good time to get your arm sleeves/hat/shirt a little we to cool off if its really hot.
Hope to see you there!
Peter
Have fun!