Bill M's 70.3 Miami RP
First time around doing this online - feel free to contribute/complain/rip apart. Similar to Mike Roberts, I had a bunch of notes scribbled on the back of a packing list, and before I knew it, it looked like a race plan (at least to some degree, and for those who can read my writing/abbbreviations/etc.). I took some of Mike's course info and insight into account to add to my previous notes. Here goes...
PREP
This will be my first 70.3, so preparation for such a race is still new for me. I'm finishing my first season with EN, and it's been nice to see work working in terms of speed and increased endurance. My last A race was in late August, a local Olympic, with a 3:22 finish time (yes, I'm slow, but I have fun...). I did a local HIM aquabike 3 weeks ago, partly as RR#2, partly to support a good group of people producing the race, finishing just over 4:00, which was done at overall HIM race pace. I completed the HIM intermediate plan starting at week 12 following my last A race. FTP about 195, V-dot about 26 on last tests, but it seems that as the workouts have increased in duration, my realistic FTP has decreased a little and my V-dot is up a little. Overall, however, I'm realistically a BOPer in all three disciplines, but much better than my 60 lb heavier self would have been 3 years ago...
FRIDAY
Flying into MIA Friday morning. It's been a few years since I've been in the area, so my familiarity with the course area is lacking. After checking in and attending a briefing, I plan to recon the swim start, head over to Tri Beach for a short swim to get tuned into the ocean (I always feel different in salt water than fresh, and we don't have much salt water in Missouri...), then recon the bike course. I may or may not spin a little bit on the course; primarily I want to get a feel of wind direction, etc., as I am not too fond of headwinds, and it looks like I have more than an hour of them perhaps to face. If I feel like it, I may take a brief run as well, but nothing overboard. Decent dinner, and try to get to bed fairly early.
SATURDAY
Mill around the expo a bit. Bike check-in, yada, yada. Have a big late lunch with leftovers for dinner before retiring for the night. Load up on electrolyte solution without caffeine (Camelbak Elixir works well for me, generally). The "without caffeine" part is probably the greatest challenge for me, since it's hard to keep up the normal 80-90 hour work/training week without it. Try to get to bed early again for an early wake-up.
SUNDAY
Wake up between 0430 and 0500. Take breakfast on the road (usually a Bonk bar and some liquid calories, generally with some coffee or caffeinated soda), heading over to transition to set up. Check out the bike (tires, Garmin, Powertap, middle of cassette, etc.) before heading over to swim start. Keep sipping Elixir during this time, stopping about 0800 and grabbing a gel at that time. While I'm still drinking, watch the pros go out, watching lines and figuring out how not to get elbowed in the nose and bleeding like my last race (how fun!). Grab another gel around 0825, along with about 8-12 ounces of fluid.
SWIM
Going out in M40-44 wave 3 at 0843. Not counting on wetsuit, which will give me a time about 39-42 minutes. Stay toward the outside and back if possible; I'm more comfortable swimming over people than being swum over. Catch a draft if a similarly positioned swimmer; otherwise high elbows, long stroke, smooth breathing (alternating unless conditions dictate otherwise). Remember I have another 5+ hours to go today.
T1
Speedsuit down and off, helmet/shield/arm covers/sunscreen/socks on. Run out. Expected time will depend on recon of area, but usually MOP here.
BIKE
Plan 3:00-3:07. Keep down in the headwind, cursing the headwind as I need to, which facilitates my sanity. Keep wattage, including in-town admin, around 140 for the first 25-30 minutes, then stepping up to IF of 0.8, 155W. Get calories in from my gel bites at about every 40 minutes. Listen to 15 minute timer on Garmin for repositioning, but only come up from aerobars for as long as necessary to feel comfortable again. Keep the wattage stable and the VI down. I keep NP and average power (lap) next to one another on my Garmin to remind me of this. Drink 1.5-2 fills of my Torpedo per hour, using my "up" breaks to refill and refuel. Otherwise, just go to work.
T2
Run bike in and rack. Shoes off. Compression sleeves on legs; sun sleeves off arms depending on weather. Hit the sunscreen again. Pull the SaltStick from the bike, grab the go-bag with hat/race belt (loaded with gels), clip the SaltStick on once the belt is in place. Usually MOP here, again depending on configuration.
RUN
Plan 11:00-11:15 pace for 3 miles, then increasing to 10:30-10:50. Keep HR down regardless of pace, generally under 158 up the bridges and into wind. Salt tab every 45 minutes (3-4 aid stations), drink at each aid station, gel at every 3rd. Ice down as needed (which will probably be every station). Walk 30-40 steps at each station, unless I just feel ungodly wonderful. After mile 11, plan to push HR up as high as 165 for final push, whatever pace that buys me (generally about 09:45-10:00; just not maintanable).
GOALS
This is my first 70.3, so finishing is the easy answer. 6:30 overall is about what I expect; 06:15 would be great. With the gains I've seen through this year, I'd expect those times to continue to improve, so I'd expect this to be the start of a series of PRs.
Anything I've missed here?
Comments
Hey Bill,
Glad to have you racing here. Race plan looks solid. I wasn't sure from your data fields description on the bike whether you're truly looking at avg lap watts? Or are you looking at 3-second or 10-second average watts? If the former, I would strongly suggest moving to the latter. The 3- and 10-second watts readings give you a far better view of your current output, which is the # you should be staring at 95% of the time.
The swim is great. One of the most spread out of any 70.3 I've done, with relatively small waves of people, great visability, usually not too much chop or swells.
Mentally on the bike, after the 3-5 miles of easy admin in the city (nothing too technical), you'll head out about 15 miles toward the Everglades with a head/cross wind. It will be annoying and, at the forecasted 15-20mph, it will slow you down pretty good. Enjoy this part. When you veer right and go due N for the last 10 before turn-around, you'll be straight into a strong headwind. It sucks. But it's only 10 miles. Embrace it. After the turn-around, you will fly all the way home, probably negative splitting the bike by 15 minutes. Is there any need to preview a perfectly flat, straight highway with good road surfaces in the days before the race? Not in my book. I would save the trip, but that's just me.
Our "cold front" left and we're back to 80's and humidity. It's supposed to be 84 and humid on Sunday. The wind will temper the heat a little on the run, but it will be plenty warm.
I'll check in and hit the expo by 12:30 or so on Saturday, then will look for some lunch. I'll be one the guy in red, with a big "EN" on my chest. If you and/or anyone else wants eat and/or preview the course, let me know (you can PM me, and I'll give you my cell # or email).
Best of luck.
Mike
10 second watts is the big number on the Garmin. I do have lap average, but it's at the bottom of the screen in one of the small fields.
I won't have the big EN on my chest until race day.
Thanks for the bike advice; I may still drive out there just to put my mind at ease. The race/RR I did at the beginning of the month is on roads I ride nearly every weekend (for the most part), and I still felt better driving it once.
I'll try to "enjoy" the head/cross wind. I actually almost prefer the straight headwind for handling purposes.
Thanks again.
Bill