Mike R's Miami 70.3 Race Plan
I wasn't going to do a RP for this race, but as I was creating a checklist for next weekend, I kept adding notes until it turned into a RP. Maybe someone will learn something valuable about the course or have some good suggestions for me. So here it is.
PREP:
Coming off IM Texas in May, June was mostly unstructured, with a few short races for fun. The rest of the summer was dedicated to run durability, swim mechanics work and just enough threshold work to keep my FTP from collapsing. I did 8 weeks of Get Faster, with a little added volume, for the HIM prep (five rides between 40 and 57; two 11's, a 13 and a 14 for the run). Miami is a race for fun, something to keep my mind/body distracted from IMNZ in March '15, the build for which starts in December. So, I come into Miami 5lbs over ideal race weight but still lean, swim is good, bike is 15 FTP points down (it's hard to hit watts in brutal heat/humidity during summer in Florida), vDOT just 1 off where I want it to be. Although I'm still not strong in the swim, bike or run, EN has helped me eliminate the weaknesses and actually become a triathlete. Thus, despite having no physical weapon, I go in with no shortage of know-how and confidence.
RACE MORNING:
Big breakfast at 5am for my 8:23am wave start (the 2nd of 2 waves in the M45-49 AG). Apple sauce, Clif Bar, banana. Walk across the street from the hotel, pump up tires, load bike with hydration and food, secure sunglasses, turn on Garmin, calibrate Quarq, make sure bike is in a good "start" gear.
Sip Gatorade until sunrise at 7:25am, when the pros go. Watch the pro swim for good/bad lines, currents, chop, anything else of interest. Gel and water around 8am.
SWIM: 29-33
Swim is in a protected bay. Salt water, great visibility, bobbing start. Probably wetsuit illegal (current temps are 83). I love swimming in my Roka, but I prefer wetsuit-illegal races to put more time on my swim-challenged foes. I will go out hard for a couple hundred, try to be top 3 at the first turn. Then settle in, count strokes and focus on long strokes, rotation on both sides, just enough pointed-toe kick to assist with roll and get the feet up (skip if in wetsuit), good hand/forearm catch with high elbows, strong pull all the way through, and well-timed breaths. Straight as an arrow, right down the buoy line, sight as infrequently as possible. Draft if there are strong swimmers in my wave. Otherwise, go it alone like last time. Navigate efficiently through the floating human debris from earlier waves. Never ease off from race effort. With a wetsuit, I should be around 30 minutes, add a couple if in a speed suit.
T1: Top 5%
Wetsuit/speed suit off, helmet, shoes, run.
BIKE: 2:32-35
The ride is a simple out-and-back, flat, downtown admin at the start and finish, the rest on boring highway. Wind is guaranteed, and current forecast calls for the typical 15-20mph. Headwind out, cross/tail home. Spend the early admin portions getting my HR down. The key to success is the first 28. Stay in my turtle tuck 99% of the time, only coming up to eat and reload at the AS around Mile 14. Otherwise, just a conversation between me and a number around 200 on my Garmin, knowing that those watts on my speed-thirsty bike, with my aero set-up (808/disc, Rudy Wingspan), will create a fast ride even if the wind keeps speed below 18mph the first half. Ignore the rampant drafting. After the turn-around, put the gas on all the way home, keeping the watts up but never exceeding 85% IF, prepared to pass hundreds, much of it at 25+ mph. Be safe and enjoy the speed.
Drink 1.5-2 bottle of Perform every hour, eat a Gu Roctaine gel before each AS (14, 28, 42), a couple of salt pills at the turn-around. Pee on demand.
T2: Best in class.
Run, rack bike, helmet off, socks and shoes (Newton Distance Elite) on, grab ziplock bag, go. From the go-bag, put on hat, load 3 more Roctaines, store a bag of salt pills, put on race belt (will add arm coolers if temps will be above the current 83 forecast).
RUN: ~1:38
The run at Miami is the deal-maker/breaker. It's always hot and humid, with wind, and four significant bridge climbs and descents (imagine a cruise ship easily fitting under it). If things go awry, it can quickly turn into a 1:50 slog. The first couple of miles wind around Bayfront Park, American Airlines Arena and Museum Park, then over the causeway toward South Beach, do some admin on Watson Island, turn around, come back over to TA, do a second loop. After getting my run legs under me (~1/2 mile), settle into a sustainable but uncomfortable pace around 7:30, keep HR below 160 up the bridge, push the pace down the backside. Gel and a salt pill at each of the 3 turn-arounds with water, Perform at the other stations, ice at every one (ice in top, shorts and hat). I'll slow at the stations, but no walking. Allow HR to hit 165 up the final climb around Mile 10.5, recover some on the descent, then completely empty the tank to the finish.
If all goes perfectly, I may be able to make a run at my 4:47 PR, with sub-5 being a secondary goal. Should be a fun day.
PREP:
Coming off IM Texas in May, June was mostly unstructured, with a few short races for fun. The rest of the summer was dedicated to run durability, swim mechanics work and just enough threshold work to keep my FTP from collapsing. I did 8 weeks of Get Faster, with a little added volume, for the HIM prep (five rides between 40 and 57; two 11's, a 13 and a 14 for the run). Miami is a race for fun, something to keep my mind/body distracted from IMNZ in March '15, the build for which starts in December. So, I come into Miami 5lbs over ideal race weight but still lean, swim is good, bike is 15 FTP points down (it's hard to hit watts in brutal heat/humidity during summer in Florida), vDOT just 1 off where I want it to be. Although I'm still not strong in the swim, bike or run, EN has helped me eliminate the weaknesses and actually become a triathlete. Thus, despite having no physical weapon, I go in with no shortage of know-how and confidence.
RACE MORNING:
Big breakfast at 5am for my 8:23am wave start (the 2nd of 2 waves in the M45-49 AG). Apple sauce, Clif Bar, banana. Walk across the street from the hotel, pump up tires, load bike with hydration and food, secure sunglasses, turn on Garmin, calibrate Quarq, make sure bike is in a good "start" gear.
Sip Gatorade until sunrise at 7:25am, when the pros go. Watch the pro swim for good/bad lines, currents, chop, anything else of interest. Gel and water around 8am.
SWIM: 29-33
Swim is in a protected bay. Salt water, great visibility, bobbing start. Probably wetsuit illegal (current temps are 83). I love swimming in my Roka, but I prefer wetsuit-illegal races to put more time on my swim-challenged foes. I will go out hard for a couple hundred, try to be top 3 at the first turn. Then settle in, count strokes and focus on long strokes, rotation on both sides, just enough pointed-toe kick to assist with roll and get the feet up (skip if in wetsuit), good hand/forearm catch with high elbows, strong pull all the way through, and well-timed breaths. Straight as an arrow, right down the buoy line, sight as infrequently as possible. Draft if there are strong swimmers in my wave. Otherwise, go it alone like last time. Navigate efficiently through the floating human debris from earlier waves. Never ease off from race effort. With a wetsuit, I should be around 30 minutes, add a couple if in a speed suit.
T1: Top 5%
Wetsuit/speed suit off, helmet, shoes, run.
BIKE: 2:32-35
The ride is a simple out-and-back, flat, downtown admin at the start and finish, the rest on boring highway. Wind is guaranteed, and current forecast calls for the typical 15-20mph. Headwind out, cross/tail home. Spend the early admin portions getting my HR down. The key to success is the first 28. Stay in my turtle tuck 99% of the time, only coming up to eat and reload at the AS around Mile 14. Otherwise, just a conversation between me and a number around 200 on my Garmin, knowing that those watts on my speed-thirsty bike, with my aero set-up (808/disc, Rudy Wingspan), will create a fast ride even if the wind keeps speed below 18mph the first half. Ignore the rampant drafting. After the turn-around, put the gas on all the way home, keeping the watts up but never exceeding 85% IF, prepared to pass hundreds, much of it at 25+ mph. Be safe and enjoy the speed.
Drink 1.5-2 bottle of Perform every hour, eat a Gu Roctaine gel before each AS (14, 28, 42), a couple of salt pills at the turn-around. Pee on demand.
T2: Best in class.
Run, rack bike, helmet off, socks and shoes (Newton Distance Elite) on, grab ziplock bag, go. From the go-bag, put on hat, load 3 more Roctaines, store a bag of salt pills, put on race belt (will add arm coolers if temps will be above the current 83 forecast).
RUN: ~1:38
The run at Miami is the deal-maker/breaker. It's always hot and humid, with wind, and four significant bridge climbs and descents (imagine a cruise ship easily fitting under it). If things go awry, it can quickly turn into a 1:50 slog. The first couple of miles wind around Bayfront Park, American Airlines Arena and Museum Park, then over the causeway toward South Beach, do some admin on Watson Island, turn around, come back over to TA, do a second loop. After getting my run legs under me (~1/2 mile), settle into a sustainable but uncomfortable pace around 7:30, keep HR below 160 up the bridge, push the pace down the backside. Gel and a salt pill at each of the 3 turn-arounds with water, Perform at the other stations, ice at every one (ice in top, shorts and hat). I'll slow at the stations, but no walking. Allow HR to hit 165 up the final climb around Mile 10.5, recover some on the descent, then completely empty the tank to the finish.
If all goes perfectly, I may be able to make a run at my 4:47 PR, with sub-5 being a secondary goal. Should be a fun day.
0
Comments
So do you like Roctaines Gel better than Powerbar Gel?
Hey Bill,
I like both of them. I can pretty much tolerate any gel, as long as it's not too thick or some silly flavor like Butterscotch or Lemon-Vanilla. Powergels and Hammer are the thinnest and easiest to put down, but I like Gu too. Just happen to have about 40 Roctaines sitting in the pantry, so I'll use them at Miami. The organization at the race - actually, all Miami races - can be pretty underwhelming, so I plan to provide for myself in terms of gels on the bike and the run.
MIke
Looks like a good plan and a good end of season test before starting build for New Zealand -- Go out there and let it rip -- Learn some new things to add to your race day toolbox -- Bike your best, dig in on the run and manage the heat --Have fun! PR! -- Go have a great day and finish off a great season.