Jenny H's Barb's Race HIM plan
Here is my plan for Barb’s Race HIM this Saturday. This will be my first time on the course, and my first HIM distance. I’m familiar with the area, but not the course. To give me an idea of what I’ll face, I’ve read a bunch of past race reports I’ve found on the web and I’ve watched the course videos on viewtherace.com. My training hasn’t been what I would have liked (sometimes life happens). So I’m headed to this race just hoping to have fun and finish before the cutoff. Here’s the plan.
Thursday
* Work in morning. Eat lunch. Double check my checklist that I have everything so I don’t forget anything. Leave house by 1pm for car trip. Will likely take 6 ½ to 7 hours for trip.
* Large Dinner.
Friday
* Gatorade and Water throughout day
* Big Breakfast (eggs, potatoes, toast, etc.) before 9am
* Drive to Race start and figure out where race morning parking will be.
* Drive Bike Course
* Mandatory Pre-race meeting/packet pick up
* Drop off T-2 gear (shoes, running pack (containing one gel & 6 bloks, tums (just in case), hat, race belt, shirt, shorts, socks (just in case), sunscreen)
* Lunch
* Relax, Get Swim and Bike Gear/Nutrition in order.
* Dinner
* Sleep by 9pm
Saturday
4am: Start to wake up…
4:30am: Breakfast: Applesauce & protein powder; Gatorade; ½ banana
5:15-5:30am: Leave hotel for swim start…drive is 30 minutes
6am: Park; Head down to transition. Set up T-1
* Towel
* Garmin 500 on bike
* Bike helmet – gloves and sunglasses inside
* Bike Jersey (with phone baggie)
* Bike shoes with socks inside
7am: Other part of banana; sip on Gatorade; bathroom
7:30am: Start to get ready for swim – wetsuit, goggles, cap, timing chip, Garmin Watch
8:00am: Head down to beach and calm down. Get in the water a bit. Eat Gel.
Swim
8:30am: My wave starts.
Goal: Have a relaxed swim and finish in less than 50 minutes. I’ve had prior bad swim experiences, so my main goal is to just stay in my own box and not let anything get in my head. Be prepared for people standing up, walking, bumping me, etc. Just keep swimming.
T-1
* Exit swim, go to wetsuit strippers
* Spray sunscreen
* Sock, Shoes, Jersey, Gloves, Helmet, Sunglasses.
* In jersey pocket (ziplock bag with inhaler, phone, car key (I’m traveling alone, and want this to be with me everywhere but in the water).
* Stuff everything in T1 bag.
Bike
Goal: Enjoy the hills, and finish in 3 ½ to 4 hours.
* Take it easy up the hills, remember to work on the way down the hills. Exercise caution on corners and descents. I’ve read a lot about this course. My takeaway – be extra careful at mile 5, and be prepared for Chalk Hill climb at mile 45.
* First 30 minutes, ride easy, Zone 2. Be careful at the mile 5 turn.
* Then dial in high zone 2, low zone 3.
* Take Gatorade from aid stations.
* Nutrition: First hour: ½ Power Bar; Second hour: ½ Power Bar + 1 Succeed; Third hour: Gel + 1 Succeed, at end of bike one gel. Shooting for 3 to 3 ½ bottles of gatorade on bike. I have 3 bottles on my bike, so will likely need to grab at least one bottle from an aid station (mile 40)
T-2
* Rack Bike.
* Switch shorts and shoes.
* Put on running top, Race Belt, Hat, Pack.
* More sunscreen.
* Put Phone Baggie in running pack. Grab bottle.
Run
Run Goal: Finish before cut off.
Plan: I am a run/walker – run for 6 minutes, walk for 1. Aid stations that don’t match up with walk break – take 30 second walk break if needed to grab something (like water to poor on self, pretzels, etc.) Remember that I have tums if necessary.
* 1 blok every 2 miles, gel at mile 7. Take 2-4 ounces of gatorade every mile.
* Miles 0-3: Easy pace - 11:30-12:00/mile.
* Miles 4-10: 11-11:30/mile.
* Miles 11-end: Best effort – what I have left is what I have left.
Finish happy!
Comments
I'm excited you will be doing Barb's race! Last year Vineman 70.3 was my first HIM. I also used view the race to try and get familiar
Looks like we are similar speed so we may see each other on the course. If you are there by yourself, let us know if you need any help. Also if you want some company just message me and I'll give you my cell. I'm traveling with a couple of friends. One did Vineman 70.3 before and the other this is her first half. None of us our lightning fast but we like to have fun!
I was nervous about the swim last year. Really, since most people are walking it is not too bad. If you get pummeled and disoriented, you can just stand up to get reoriented and start swimming again. I'm told there can be broken glass at the turnaround so just be aware. I didn't see any.
On the bike, it will likely be cool when we start but will be hot when we finish. You might need to take in more fluids if you are going 3.5 to 4 hrs to make sure you are fully hydrated for the run which may be very hot. At least have a plan to pick up hydration and how that might effect your nutrition plan. I've been up to 1.5 bottles an hour in the heat and had to back-off on the powerbars. The rolling hills are actually fun I think but the roads can be rough and littered with water bottles etc. I heard they repaved the worst part. Just have to be alert.
On the run, I don't know if you noticed but Barb's race does loops on the first part of the Vineman run course in view the race. I just saw that myself. I don't know if you have raced in the heat before, but we find ice in the sports bra does wonders. Some do ice in the hat but I can't seem to get that to work for me.
Saw you just sent me a note - good luck - hope we get to see you!
Thanks for the tips Vicki! That's good to know about possible broken glass at the turn around in the swim. That possibility didn't even cross my mind (which is weird because I've needed stitches before because I stepped on broken glass in a river -- will try not to repeat the same mistake this weekend).
And yes - the HEAT! I've been worried a bit worried about it - I will definitely take the advice about the ice/fluids/etc.
Have fun! I'll be sure to keep my eye out for you on the course.
Hi Jenny,
It looks pretty complete and solid but I have one question. Why are you taking 3 bottles of Gatorade with you on the bike since they're serving it on the course? If I was drinking Gatorade on the course of take one bottle or two at the most to get me to the first aid station and grab another bottle there. A 20 ounce bottle weighs 1.25 pounds that you have to pull up the hills with you. Some folks spend thousands of dollars to shave that much weight of their bikes.My wife and I are doing the full Vineman so maybe I'll see you on the course. Good luck.
Good point Mark! I actually never thought about how much each bottle weighed. Doh! Thanks for pointing that out
Have fun this weekend!
Hi Jenny,
I ran across this this morning. Good advice from Rich (I think). http://members.endurancenation.us/R...+Technique
Thanks for the link Mark! You must of read my mind - I just asked my husband if he would pretend to be an aid station volunteer so I could practice grabbing bottles on the go.
Good plan! A couple notes:
Good luck!
Thanks Rich!