Gerry's Beach2Battleship 140.6 Race Plan
Thanks, in advance for any tips, tricks or suggestions. This is pretty much my plan but I'm sure to tweak it over the next few days as I put my gear together.
B2B 140.6 Race Plan (Sat., Oct. 25, 2014)
Thursday: Travel day; Packet pick-up if get to town in time; EN dinner; check out swim start and T1.
Friday: Sipping Perform throughout the day (sticking to Perform pre-race as I will be having all the HEED I can handle on race day).
Packet pick-up (cruise through expo and get out); prepare and drop off transition, B and R SN and post-race bags; bike drop off.
Drive run course; drive bike course as time allows (would like to drive whole course, but will see what time allows). Otherwise, chill as much as possible.
Friday Night Dinner: bagel, PB, banana, Perform, salty chips. To bed around 9 (any earlier will be a useless exercise in futility; if the past is any indicator, chances are won’t actually fall asleep until much later).
RACE DAY Saturday:
4 a.m.: Awake. 3.5 cups apple sauce, banana, 16 oz Perform
5:15: From hotel to bus to T1/Swim. (Hilton Riverside, 301 N. Water St.). Arrive at T1; body marking; check bike; prep area; load gel, fluid & salt caps
6-6:30: Shuttle from T1 to swim star
6:30: (1 hour to race start) ½ powerboat
7:15: (15 minutes to race start) GU & 8oz water; find others with same goal swim time
7:30: Race start
Swim: Goal time 55 min. (as fast as maintaining good form will allow)
Position self as best as possible with others with same goal swim time. No hesitation into the water; position self on the center to right side of the pack for a line in center of channel and close to buoys but that provides an easy way to slide right/outside if it is a slug-fest/too crowded.
I am a strong swimmer, have had RR swims at a few minutes slower with no wet suit and without a favorable tide (B2B swim is known for its swim with an incoming/favorable tide), so this time is doable without doing me in.
Exit water to T1 proper: No time goal, but get in, get it done and get out. (slow is smooth, smooth is fast)
Water to bike looks to be about ¼ mile – slow and steady to get HR down and rebalance after being horizontal for close to an hour.
Out of the water; cap and goggles off in hand, wet suit down half way.
Not sure if there are wetsuit strippers but will be prepared to find biggest burliest of them all. Suit off tuck under arm jog to T1 proper.
If no wetsuit strippers, jog to T1 and remove on own at bike.
Garmin from wrist to bike; gear on (helmet liner hat, gloves, socks and arm warmers available depending on race day temperature; will make final call night before with the local forecast) and go.
Bike: Goal time 6:30-7 hours. (should, not could; 90% rule in mind to stay in my box)
First 140.6 so no history to use as a gauge for total time; from training rides, 6:30 is within my reach. Aiming to be conservative so not setting a solid time goal. Depending on temperature, may stop to pee which will effect overall time.
NUTRITION starts at 20’; will have 40-44oz of HEED on bike to start and will replenish from aid stations that I should hit every hour; drink 6-8 oz every 10’ (whether weather is cool or warm, fluids in until burping, then back off); 1 gel every ½ hour (will carry enough to get me to BSN and then will resupply there; do not want to rely on aid stations in case they are crowded or if is it slow to get my 2 HEED bottle resupply); 1 saltcap every 20’ (3 an hour; will carry my own supply); 1/3 Clif bar an hour.
PACE for 1st 20’ is high z1 to low z2 (no higher than 2.3); settle into mid to high z2 for the remainder (Saturday long rides and RRs were in this zone so I know I can handle it, especially as race course will be flatter than the hills I am used to).
Stop at BSN to resupply gels; depending on temperature, may stop to pee when needed.
T2: (No time goal, but get in, get it done and get out)
Bike gear off; Garmin from bike to wrist; socks, shoes on; race belt on while heading out; zip lock with hat, resupply of saltcaps and 2 gels between the teeth – will get these in place while on the move.
Run: Goal time 4 hours. (true test of respecting my training self; don’t bring the suck closer)
This is the wild card as no history of a marathon post IM swim and bike; the key will be in my first hour’s pacing – “more slow” will be my mantra.
Miles 0-6 at z1+30”; miles 6-18 at z1 if possible, if not continue earlier pace; miles 18+ at z2 or best possible (keeping in mind that this is the suck or the suck is coming so balance the respect for that and honoring my training self). Goal is to not slow down, even if that means sticking to the earlier miles’ pacing. Take in the sights while focusing on the task at hand – just enough not to be too in my own head, but just enough; mantras and head game tricks in place for when the going gets tough.
NUTRITION to be 3-4 oz HEED at each aid station; saltcap every 20’ (carrying own); gel or Clif bloks (3) every 30’ (only taking 2 gels with me for emergency reserve). Will conservatively eat more when/if feeling good and as possible.
Walking 30 steps at each aid station to get fluids in and grab the gel and/or Clif bloks as needed.
Long sleeve shirt in RSN bag in case it starts to cool off in the early evening hours.
Comments
Good plan. Best of luck. My only thoughts:
1) Wearing a Garmin over/under my wetsuit is a huge pain. It can affect my stroke, it's not hydro, and it makes it even more difficult to take off my wetsuit. As a top swimmer, you don't need to know the time for cut-off purposes. I would put it on your bike, wear the watch band only in the swim, and check the clock as you exit the water if you're curious.
2) I hope you've practiced with HEED. If not, please do. There's a reason Hammer probably sells a few gallons of that stuff per year.
3) B2B is a well-regarded race, so bike aid stations should be good, and you picking up a gel or 4 along the way to stuff in your pockets should be a piece of cake. I would skip BSN unless you have an emergency.
4) Odds are, you're going to visit a dark place at least once on the course, where you'll question why you're there, thinking up excuses to explain your DNF. Been there. And it's a pretty unique IM experience, not easily replicated in practice. Take the coaches' "one thing" advice pretty seriously, because you may just need them.
5) Make sure to enjoy the experience. Smile. #1 is special.
Cheers,
Mike