Steve West does Timberman
This will be my 2nd Timberman and 5th HIM overall. All HIM races done as 2 race weekends. Not a great way to go fast but I find it fun and challenging to do the doubles. FTP is stuck about 200 since the OS, VDOT has drifted down as my run frequency has dwindled. Worst of all I got a calf cramp/strain injury 12 days ago that continues to be problematic. I’ll walk when I have to.
Travel Friday – 4 hours, go to registration and get my 2 race packets. Head over to the venue for transition recon and a possible swim before dinner and hotel. Will need to organize my race kit for the Sprint race. Bed by 9:30
Saturday Sprint – Up at 4:00 for coffee and PB&J. Leave for venue by 4:45 to get a coveted on-site parking spot. Transition opens @ 5:00, closes @ 06:45, swim wave @ 7:08.
Setup:
• Morning Clothes – EN Tri top and shorts, timing chip, track pants, hoodie, GPS, HRM, lube
• Swim Bag – Red swim cap, sleeveless wetsuit, goggles, ear and nose plugs, 20 oz Infinite 250 cal. Start both GPS units – 310 in multisport, 500 auto off, auto pause
• T1 – Bike, shoes, helmet, Garmin 500, 24 oz Infinite 250 cal BTA, squirt bottle for feet if needed, towel, flat kit behind the seat bottle.
• T2 – Asics, socks, Bib, go-bag (visor, shades, 1 PB gel), 5hr Energy
Swim – shallow entry/exit may slow things down but expect 9:20 otherwise.
T1 – leave goggles and cap on until wetsuit stripped and rolled/folded. Towel face, Helmet on, squirt feet as putting on shoes. Grab bike and go!
Bike (15 miles) – guessing 45:00 to 46:30. Plan to ride IF between .88 .91. Target watts at 180.
T2 – rack bike, helmet and shoes off. Socks on, shoe on. Take time to compression wrap right calf to minimize risk of further injury. Bib on, grab go-bag and Go!
Run – Expect 25:30 but could be as bad as 35+ minutes. Start easy, visor on, shades on, 1 gel in pocket, bag in trash leaving T2. Assess calf at 0.5 miles, pace by RPE and calf. Best pace with current fitness is going to be 8:00 to 8:15. Anything faster will risk the calf. Walk if I needed to protect the calf from further injury before the 70.3.
Timberman 70.3
Bike check-in prep – Change bib#, clean Speedfill A2, check tires for cuts and wipe down frame.
Check-in is between 2pm – 7pm. Plan to get there as early as possible. Cover bars.
Prepack for early hotel check out. Bed by 9pm
AM – Up at 4:00 for coffee and PB&J. Leave for venue by 4:30 to get a coveted on-site parking spot. Transition opens @ 5:00, closes @ 06:45, swim wave @ 7:10.
Setup:
• Morning Clothes – EN Tri top and shorts, timing chip, track pants, hoodie, GPS, HRM, lube
• Swim Bag – Orange swim cap, sleeveless wetsuit, goggles, ear and nose plugs, 20 oz Infinite 250 cal. Start both GPS units – 310 in multisport, 500 auto off, auto pause
• T1 – Bike jersey, flat kit, shoes, helmet, Garmin 500, 24 oz Infinite 275 cal BTA, 2x Infinite 275 cal behind seat, squirt bottle for feet if needed, towel.
• T2 – Asics, socks, Bib, go-bag (visor, shades, 3 PB gel), 5hr Energy
Swim – 38:00; Setup second row left (outside). Ignore everyone and swim steady. Zipper down and peal top on run to T1.
T1 – 3:00; Leave cap and goggles on head till after strippers. Find bike, towel face, put jersey w/flat kit on, squirt feet as putting on shoes, helmet on visor up. Grab bike and go!
Bike – 2:55; Goal watts 165, IF 0.82. Start Garmin 500 after clipped in. Easy up first climb, visor down, avoid spikes on second climb. Stay super-aero thru middle fast section. Final climbs begin at mile 40ish. Soft peddle final decent to T2. Visor up.
T2 – 4:00; Rack bike, helmet off, shoes off. Bib on, socks on, Asics on, sit and compression wrap right calf. 5hr energy, Grab go-bag and go!
Run – 1:56; Goal pace 8:50. Calf condition takes precedence over RPE & HR on pace. Start easy ~ 9:30, visor on, shades on, 3 gels in tri top pocket. Assess at mile 3 if goal pace realistic. Expect to suffer calf pain and fatigue from poor run fitness.
All time estimates are based on recent training and current fitness assessment and represent 'best case' outcomes. However I do believe these times are possible for me this week.
Comments or suggestions are always welcome.
Comments
Steve, Looks great. Consider putting your calf sleeves on before the swim. They will help throughout the ride and then the bike transition will be faster. It is real hard to get tight sleeves on when your legs are wet or sticky from salt.