Ironman Augusta 70.3 Race Plan (my first)

donymo

Ironman Augusta 70.3 Race Plan 9/28/2014

Don Nowak: M48; vDot 32; FTP 210; Weight 175; 2.65 Watts/Kg

Background: I started with EN in February, so I missed the OS and Coach Rich had my jump straight into a short course plan for my first Olympic distance race.  This is my second season of triathlon.  Last year I did sprint triathlons and this year I completed a Duathlon, two Olympics and one sprint and my season culminates with Augusta, my first half-iron distance.  I’ve been injury-free thus far and training has gone well with the exception of not knocking off 10 lbs, which I wanted to do.  

Friday: Use checklist to pack all my gear and get the SUV loaded for a Saturday departure to Augusta.  I’ve already put new batteries in my PowerTap and tested it.

Saturday: Depart for Augusta at 9am.  Meet training partner for big lunch.  Head to registration and bike check-in by 3pm.   Dinner (not too much food) with EN Team at 5pm.  In bed by 9pm.

Sunday: Wake at 4am – eat apple sauce with protein powder, banana and drink 1 serving of Perform.  Use bathroom and get dressed.  Prep torpedo bottle for bike with Perform.  Load transition backpack with nutrition, bike pump, wetsuit, swim cap, timing chip, bib number, googles, earplugs, socks, running shoes, bike shoes, helmet.  

5:30am: Get to transition and setup bike and running gear.  Put PowerGels on bike and race belt.  Put salt stick capsules in small ziplock to take on run.

6:30am: Take bus to swim start

SWIM: Take gel and perform 15 minutes before wave start (8:00am).  Start slow and smooth…count strokes…focus on form and stay in the middle of the river to maximize current help.

Swim Goal: 32 minutes

T1: Slow is smooth, smooth is fast.  Dry feet, put on socks, sunglasses, helmet, bike shoes, get to bike exit.

T1 Goal: 3 minutes

Bike: First 30 minutes is JRA, no more than 140watts.  Then settle into goal wattage of 165.  Focus on staying aero and not spiking watts on hills.  Drink two bottles of Perform and one PowerGel per hour.

Bike Goal: 3:05

T2: Slow is smooth, smooth is fast.  Remove helmet, put on running hat.  Remove bike shoes, put on running shoes.  Grab race belt and starting moving to run exit.

T2 Goal: 2 minutes

Run: Start run easy…real easy.  First 3 miles are Z2 (10:30) + :30 = 11:00 minute miles.  Increase pace to 10:30 for miles 4 to 10.  Best effort on miles 10-13, hopefully 10:00 pace.  I will walk 30 steps at every aid station and also at every half mile (watch alert).  Take a PowerGel at start of run, 60 min, 120 min.  Take 4oz of Perform at each aid station.  Take one salt cap when taking the PowerGels.

Run Goal: 2:20

Overall Goal: Finish strong and have a fun day.  If all goes according to plan, I should be finished in 6:05.

Amy Ferguson

Your plan looks pretty solid! I would reiterate if you can get in the front of the line of your age group so that when you walk down to the dock you can get a good spot and get in the water and hang on to the dock, do it. This way can fill your wetsuit with water, go pee if you can and put your face in the water a few times blowing bubbles so that you don't have as much of a "shock" to your system when you start. The water is very much like Lake Lanier, maybe a little clearer but you will likely encounter the occasional weed and if it's sunny, you will be swimming into the sun so wear tinted goggles. Go easy up the ramp to T1, it's fairly steep and it's kind of a long jog to your bike. Also, look for the wetsuit strippers and use them! Peel your wetsuit down to your waist while you run out of the water and then find the biggest strippers you can find. Lay down and lift your hips so that they can rip it off you.

There is no shade on the run so take that into consideration if it's hot that day. For me, miles 6-9 were the hardest because of the way the course is laid out. Focus on getting to that mile 8 aid station and then you are home free. Let the energy of the crowd carry you in.

Good luck and execute like a Ninja! I know you'll do great!

jodigreg

Don, Sounds like a great plan. I especially like the note to remember sunglasses! After ironman camp at CHOO, you are ready for this! Go get 'em!

donymo

Thanks! I'll be watching and cheering you guys from my computer after I'm done.

JeffGoudeau

I like what Amy said about the swim placement...last year we had to start on the dock so it was a bit difficult. I recommend if they do the same get in the second row and all the way to the middle if you can. I got caught up with some pretty fast dudes and went out a little too hard. The wetsuit strippers were almost all the way to transition and it is a long run compared to others I've done. Good luck and sorry I can't make the Team EN dinner.

morpheus

Hey Don,



Just to add a few thoughts for you to consider....

As you walk away from T1 and head to the swim start, pay close attention to the buildings on the shore that lead up to the swim exit. Swimming more in the middle of the river is the right call but you need to know when to make that effort to get right to make the exit without overshooting it. The current has varied from year to year. Usually not strong enough to hurt you here but there have been a few people who weren't paying attention and overshot it. Pick a building and when you see it, make a right hand turn. the current will keep pushing you down to the exit. And, expect it to be very crowded due to the bottleneck at the exit.

The bike is sneaky. Once you get out there, I GUARANTEE you that you will be telling yourself how easy this course is. There are plenty of false flats and short rollers to take you off plan if you start chasing that cool mph thing. You can go crush a bike PR and then shuffle on the run, or....be patient on the bike and earn the right to push a solid run. It's everything you've learned about. Now, you have to actually execute it. Ball's in your court!



Good luck and HAVE FUN!