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Kevin's HIM SuperFrog Plan - First ever Race Plan

fittodofittodo
in Racing Forum 🏎

SuperFrog Half
Ironman Race Plan

(This is a flat course that I have trained on 100 times)

Pre-Race


Big lunch Saturday –
Sombreros

Begin hydrating with Pedialyte
and water

Set up everything for
race day - checklist

5 PM Dinner

7 PM Bed

Race Day

Wake up 3:30 AM

Breakfast:

600-800 calories – Sweet
Potatoes, Coffee

Morning Constitutional

Dress for race -
checklist

Arrive at Race @ 5AM

Transition, Pre-Race


Set-up Transition

Work from a checklist.
Get in, get it done, get out.

Sip Pedialyte until 1
hour to go, then have 2 Enduro Bites

15' before start gel + water

SWIM

Set up middle of wave. Dolphin Dive and CRASH
THOSE WAVES

Swim only fast as my
ability to maintain form.


Count my strokes. If my form
starts to fail, I will slow down.

T1:

Slow is smooth, smooth is
fast. Eliminate as many moving parts as possible. Simple = speed.

BIKE EFFORT

1. No Such Thing as a Good Bike Split Followed
by a Poor Run.

2. Ride the Bike I
SHOULD, NOT COULD.

3. The 90% Rule: 90% of
the field doesn't know what they are doing. Doing the opposite = A good thing.

First 20 minutes - Watch
the disconnect – (Z2: 124 – 142)

I should definitely feel
like I’m holding back while everyone else rockets by me. This is a
good thing!

Dial in a low to mid Zone
3 (Z3: 142 - 148) heart rate that may creep up to mid/high Zone 3 near the end
of the bike.

BIKE NUTRITION

Eat and drink cautiously
in the first 20' then, once my HR settles, I will drop into my feeding and
hydration schedule.


                ENDURO BITE AND PEDIALYTE EVERY 20 MINUTES
(Approximately every length)

                GELS AND WATER AS NEEDED (Approximately 1 bottle per
lap)

1,000 mg of sodium per
hour across all sources

                PRODUCT                                               SODIUM                              CALORIES

                ENDURO BITES - 1 (per hour)              = 55 mg                                 100

                SHOT BLOCKS –  3 (per hour)              = 50 mg                                 100

                PEDIALYTE –       1 (per hour)              = 45 mg                                 100

                SALT STICK –      1 (per hour)              = 430 mg                                   0

T2:

Slow is smooth, smooth is
fast. Eliminate as many moving parts as possible. Simple = speed.

RUN

“No Friends"


Don't Bring the Suck
Closer" -- Wait for Mile 8, then get it done.

"Respect My Training
Self"


Run Pacing Specifics:

Heart Rate = 10 to 15 beats higher than the average HR on the bike, I run that all day.

Projected:

First 3 miles at Zone 2 /
MP + 30" per mile (137 – 156)

Miles 3-10 at Zone 2 steady
(137-156)

Last 3+ miles at Best
Effort: Time to suck it up and get it done! If I want to beat them...get ready
to suffer (157-173)

Run Nutrition:

Bike fuels the run.

IF I FEEL GOOD at the
start of the run, USE THIS TIME TO EAT. – ENDURO BITE @ G-ADE


Aid Station Plan #1 =
G-ade, #2 = G-ade, #3 = G-ade + Gel, REPEAT. Later aid stations water only as needed

I will carry 2 SALT
STICKS to supplement should I need to take water or temperature spikes.


Coke as necessary as the
race goes on.

I will fix stomach issues
by slowing down and/or backing off of calories a bit.

Comments

  • Gabe PetersonGabe Peterson
    Looks like a good plan. I did SuperFrog last year as my first HIM and am planning to do it again this year as part of my ramp up to IMAZ. You look much better prepared than I was. image

    I would add:

    Get good waterproof sunscreen. I had been out in the sun all summer but still got scorched. The salt water must have washed most of the sunscreen off. Add in running along the water with reflected rays, and I was bright red for a couple days after. Got a nice triathlon tramp stamp.

    Practice staying in aero for ~3 hours. The only reason to break aero is at the turnarounds -- two per lap. You can spend 99% of the race locked in aero. I saw a lot of riders sitting up on the last lap.

    Wear good protective socks on the run. You have to run through loose sand a couple of spots (at the start/finish and when cutting over from the beach to the NSW base). Your shoes are going to fill with sand. I have a pair of low-cut hiking socks that keep dirt and sand out. Ordinarily, I would wear something more breathable. But there is nothing worse than having to power through blisters.

    Hope to see you out there!
  • fittodofittodo

    Thanks Gabe,

    I'm local so I've been training on the Strand all year. I agree with everything you are saying. what age group are you racing? Do you ever get down here? I'd love to do a day with you. I'm volunteering at IMAZ this year and doing it next year. I'm interested in what you did for nutrition/hydration for the race.

    Thanks for the input!

    Kevin

  • Gabe PetersonGabe Peterson

    Hey Kevin,

    I make it down to SD a few times a year.  I lived there for a few years and would love to move back eventually.  I won't make it down before SuperFrog.  I have got Malibu Olympic triathlon this weekend and then am up in the Bay Area the following weekend for a wedding.

    I did SuperFrog last year on my road bike with clip-on aero bars.  I had a bottle of Hammer Sustained Energy with about 600 calories and a bottle of water in standard bike bottles.  I also had a cut up Clif Bar that I ate the first hour before my stomach shutdown for solids.  I got close to 900 calories in and felt pretty good for the run.  I didn't stop for a bottle exchange.  I remember seeing water at the south turnarounds but don't remember what else they had.  

    This year I have a tri bike and will have sports drink in my Torhans 30 on the aero bars and concentrated Sustained Energy in a aero water bottle on the down tube.  I'll have a cut up Clif Bar and gels in my bento box.  I'll shoot for about 300 calories per hour.

    On the run, I had four Gu gels in my race belt.  The add stations were not as frequent as an M-dot event and not as well stocked.  There was water and sports drink.  I think there was Gu at one station that you hit twice (two loops of the NSW base).  I wouldn't rely completely on the on-course nutrition.  I went through all four gels on my belt.  I'll do the same this year.

  • Gabe PetersonGabe Peterson

    Just got an email that SuperFrog has changed the course.  Here is the link:  <a href="http://conta.cc/1sBtAuA" rel="nofollow nofollow" target="_blank" onmouseover="LinkshimAsyncLink.swap(this, 'http:\/\/conta.cc\/1sBtAuA');" onclick="LinkshimAsyncLink.referrer_log(this, 'http:\/\/conta.cc\/1sBtAuA', '\/si\/ajax\/l\/render_linkshim_log\/?u=http\u00253A\u00252F\u00252Fconta.cc\u00252F1sBtAuA&amp;h=IAQGOgHNd&amp;render_verification=0&amp;enc&amp;d');" style="color: #3b5998; margin: 0px; padding: 0px; border: 0px; text-align: left; letter-spacing: normal; background: #ffffff;">http://conta.cc/1sBtAuA</a><span style="color: #333333; text-align: start; letter-spacing: normal; background: #ffffff;" class="Apple-converted-space">&nbsp;</span> </p>

    Kind of crazy with only two weeks out.  I really liked staying in the hotel on the other side of the Strand and walking to the start last year, so this is kind of a bummer to need to drive to the start.

     

     

  • fittodofittodo

    Hey Gabe,

    Thanks for the insights. I saw they changed the course. Turns out it will be the same course as 2011, the last time I did the race. That year the waves were rough. Took a lot of energy to just get out. I've been training on the course a lot and the waves have been flat which could make it a lot easier if it stays that way.

    We were camping on Silver Strand at that race and being close was cool.

    I look forward to running into you there.

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