RR Disaster and Initial Race plan
For the hive mind:
A race: cedar point half on 6/7. I am now feeling pre-race nerves. Lots of them. This is not intended to be the full-pre-race plan (which will be more detailed), but a first draft of the plan for the race only.
RRs have not fallen on good days for me this year. The first one I tried (in an unfamiliar location) I spent 4 hours in the sun 'cause I got lost and no run. Yesterday was supposed to be the day I dialed it all in. It was hot and humid-index @ 94 when I finished in DC, even though I left right after it got light. Things did not go as planned.
RR NOTES:
Sat PM-Swim (executed). AM: PBJ on potato bread (don't knock it till you try it). Coffee and gone. Get from home to Macarthur boulevard. (city streets; steep hills, lousy roads; lots of brakes). Once on Macarthur: 190 watts and hold it. Stay under FTP on the hills--small surges OK, more than 10-15 secs are not. First 20 minutes not terribly comfortable--staying slow on purpose. Then suddenly i was in a rhythm, and the miles start to click away. Hydration working--200 calories gel/shotbloks plus 1 bottle perform in an hour. Feel great-hills flattening. 1 hour ten minutes in: speed play cleat comes unattached--all four screws popped out. Profanity ensues. Walked to a convenience store. Bike rehearsal over. (Better now than race day). Bike now in the shop for a final tune-up-DR adjustment. Left to do: shave legs and put on race tires and latex tubes--the last of the free speed.
Get home and I thought I would just add some run mileage, keeping it slow and easy, then picking it up. By this time, it was about 11 and getting really hot. Run goes surprisingly well--holding 10 min miles in the heat, keeping HR at 150 or less initially, then going by RPE and HR. 90 minutes. Kept HR in check, although some drift which started to occur at the end. 1 bottle perform, 1 bottle H2O, 2 gels. No GI issues, but was really beginning to feel the heat towards the end of the run. Home, hydrate, shower. No issues.
I had hoped to dig one last "hole" before race day, and then taper like a mutha. Instead of a 4-hr day, it was 2.5 hours (90 min of which was running). Concerns are that my last really long ride was not 2, but three weeks ago and am afraid of lost fitness and punching the bike at the wrong number. I'd love to punch out one more hard 60-mile ride but I know that's about the dumbest thing I could do right now.
Current race plan:
The swim: Mass start, and there will be a hundred or so yards of running before you get into deep H2O. Jog, don't run. Use as little energy as possible. Use the wetsuit to your advantage--nice and smooth, chin down. Find some real estate. Let the crush go. The race starts on mile ten of the run--that's a long way off. Start the swim slow and smooth--don't burn out in 400 yards. Start to pick it up only after the first quarter mile. 100 yards from shallow water--kick to loosen your legs. It went well if you've forgotten it happened 20 minutes into the bike.
Target: 44 minutes or less.
T1:wetsuit off, sunscreen, socks laced with talcum powder, helmet, shoes and go. Apply sunscreen stick to face.
Bike: 1 bottle perform plus 200 calories(shot blocks) per hour. Target power: 190. Do not surge over 240. First 20 minutes: 175 ish. It should be slow. Shotbloks. Goal is 3 bottles and 3 sleeves of shotbloks. (Question whether to carry my own mix or use on course support--I make 2 scoops per bottle=140 calories, If they only use one, I'm underfeeding). No time goal-watts are all that matter. HR should not crack 156 ever--do not be a slave to the numbers if it feels too hard.
t2: lace and go. Sunscreen, sunglasses--2 clif shots in back pocket. That's it.
The run: LTHR=166.
(God would I love to have music for this, as I listen to music on every run). Start SLOW. z1 is fine. Let them pass you. Walk the first six aid stations. Target pace by vdot is 8:30. Goal for initial 3-4 miles is 9:30-10 minute miles. Miles 4-5 -- drop to 9:15. Be conservative -- HR under 151. Can tolerate 200 calories per hour--gel or perform. Bringing gels probably a good idea as pbar gels turn my stomach. Dunno why. By mile 6-ish--settle into HR 150-56. Mile 10: If you did this right, you have 30 minutes or less left. Make sure it's a lot less. Keep HR under 166, but 160 plus is fine if you can handle it.
Also realize that I have used my phone as an HRM/ audio pace coach during my long runs and I don't think they'll let me bring it under the rules. The temptation to have music would be overwhelming. Will have to get wrist strap from AMZN for the edge or just use a regular watch.
Finishing chute: FIND KIDS. Bring them over the line for the picture. The 20 secs you save by sprinting down it are not what's important. You finished it.
Comments
Also-current weather is 59 in te am and high of 70. If that holds,1.25 should be enough? At that power, I should be done with the bike in under 3. Is that reasonable? FTP is a hair over 3 watts a kilo. This assumes no crazy winds, etc.