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Double Olympic - race strategy for Roosevelt Roads Tri

dgchaneydgchaney
in Racing Forum 🏎

I'm looking for some advice on how to race a double Olympic tri.  For the Roosevelt Roads Triathlon on 11/2/14 in Puerto Rico, after you complete the first Olympic, you start it all over again.  That includes a total of 5 transitions.

Does anyone have any suggestions?  The swim is my weakest event, so another 1500m swim after the first Olympic distance will be a challenge. 

Comments

  • Joe MatchetteJoe Matchette
    I would definitely dial the intensity of the first bike and run back a bit: Bike1 at ABP effort, Run1 at MP, Bike2 at High ABP, Run2 at HMP. (do you ride with power? if so, .8ish for Bike1, and .9ish for bike 2)

    As far as transitions, I would recommend (a) going sockless all day and (b) eliminating as many variables as possible. How is the water temperature .... i.e. are you planning on putting on a wetsuit for the 2nd swim?
  • dgchaneydgchaney

    Thanks Joe.  The pacing for the bike and run seem to be right where I was thinking.  There are a couple of steep hills on the run, so Run 1 at MP should be good to keep me fresh enough for Swim 2.

    As for transitions, the swim will be in warm, Caribbean salt water, so no wet suit to worry about for Swim 2.  For the runs, I'm thinking two pairs of shoes, as I usually get them soaked from dumping water over me in the Puerto Rican heat.

    What about nutrition?  I've been practicing for the Swim 2 by doing my long runs beforehand.  One problem I have is that I get cramps in the arches of my feet.  I feel I'm well hydrated, but I'm a fairly "stiff" swimmer, especially with my kicks, and have a hard time relaxing my feet.  Maybe salt tablets will help with the cramps?

     

     

  • Robert SaboRobert Sabo
    That foot cramping is very common when swimming after a run and is why most of us swim first. Maybe try some quick stretching before swim 2? Good Luck. Let us know how it goes.
  • Al TruscottAl Truscott

    Thoughts:

    • Swim @ IM pace both times
    • If using a wetsuit, make sure its inside out when first removed, then in T4, fold the ankles in a few inches, leaving the rest of the suit inside out, and have socks on your feet. Stick your feet into the ankle holes, and slip on each leg separately, pulling up about six inches worth at a time. This should make getting it on a lot easier when it and you are wet. Also, putting the socks on your hands to slip the arms on is also helpful.
    • Bike @ HIM effort both legs. Say 0.8 IF, +/- depending on your w/kg.
    • Run @ MP for the first leg, then HMP *effort* (will be MP pace) for the last leg.

    Trying to go 0.9 IF on the second bike leg will kill your second run, IMO.

    Have fun and report back.

  • dgchaneydgchaney

    Joe, Robert and Al,

    Thanks for the advice.  It was very helpful, and I incorporated it into my plan.  The race went pretty well, and I've added my race report in the Race Execution Discussion folder under:

    Back-to-Back Olympic Race Report in Puerto Rico 

    http://members.endurancenation.us/Forums/tabid/57/aft/17214/Default.aspx 

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