Chris C's HIM Race Plan
Here is my HIM race plan for this weekend - any comments appreciated! I'm in the southern hemisphere so this is early season for me. This race will be my third HIM and is part of my build up to my first full IM in 3 months from now. I'm expecting a very cold water swim, long run to T1, and probably a windy ride. If the conditions are better then that will be a nice bonus!
Race Plan – Taupo HIM 2014 – Saturday 13th December
1. Goal
Goal time Sub 5.25.
Back up goals: Bike to the HR Plan. 1.45m run. Learn the course for IM.
Everything is about a great run. The theme is discipline. Race in the box. Wait for the line.
2. Day Before
Pack using checklist.
Hydrate during the drive.
Arrival at race HQ. Approx 2pm.
Check into HQ, collect pack, Chem dip wetsuit, Rack bike. Tape on spare tube and Co2. Oil chain. Walk the swim transition.
Check into motel. Anchorage Resort.
Lay out gear for morning. Relax. Dinner in room.
3. Race Morning Prep
Alarm time 4.00am
Breakfast: cereal and yoghurt, banana, toast with peanut butter.
Fill 3 bottles of electrolyte.
5.15am: Arrive at Transition. Set Up: Towel. Bike - Pump tyres. Garmin, 2xBottles, 3xGels, Cookie, Socks, Shoes, Helmet, Glasses, cycle jersey. Run - Shoes, Socks, Visor.
Warm up: 10min easy run.
Put on Racebelt and Arm Warmers. Get into wetsuit. 1 Gel pre-start.
Go to bag drop.
Go to race briefing 6.15am. 6.30am race start.
4. Race
Swim: goal 32min
Deep water mass start. Straight and steady. No fighting. Sight sight sight. Fingers down.
Transition: 8min
Long run to transition 450metres, take it easy.
Socks, shoes, helmet, glasses, race number belt. Cycle jersey if cold.
Bike: Goal 2.55. Avg 31kph
Start easy on the flat, keep HR down up the Crown Road. Then settle to mid Z2 125. On return leg building to Z3 130-135 max.
Cookie at top of Crown.
Gels at 45m, 90m, 2.15m.
1 bottle per hour.
No intake last 20mins.
T2: 3m
Slow is smooth. Smooth is fast. Socks, Shoes, Visor.
Run: 1.45m 2laps.
Start easy, keep HR down.
No intake at first aid station. Then:
Gel at 5k and 10k. Electrolyte every station.
Lap 2: time to race!
Comments
Here's my new and improved race plan for my next race! Not much different to last time but this time I just need to execute better! This is going to be achieved with better access to my nutrition and an improved nutrition plan.
Race Plan: 70.3 Auckland – Sunday 18th January
1. Goals
Goal time Sub 5.15
Make the top 50% of age group
Back up goals: Bike to the HR Plan. 1.45m run.
New PR.
Everything is about a great run. The theme is discipline. Race in the box. Wait for the line.
2. Day Before
Big Breakfast
Hydrate
Prepare bike Tape on spare tube and Co2. Oil chain
Check in, Bike racking and race briefing – between 10am and 4pm.
Lunch out.
Go home and relax. Lay out gear for morning according to checklist.
3. Race Morning Prep
Alarm time 4.00am
Breakfast: 4 cups Applesauce with 1 scoop protein. 1 Banana. 1 toast with peanut butter. 1 small coffee.
Fill 3 bottles of electrolyte.
Leave home 5am.
5.30am: Arrive at Transition. Pump tyres. Bike in correct gear, Garmin on and connected, 2xBottles, 3xGels, Powerbar, Towel, Shoes on bike, Helmet, Glasses, Run Shoes, Socks, Visor, Race number belt.
Warm up: 10min easy run.
Bathroom.
6.15 Get into wetsuit. 1 Gel pre-start. Go to bag drop. Head to start area.
7.02am: Wave Start Number 9
4. Race
Swim: goal 33min
Deep water wave start. Straight and steady. No fighting. Sight sight sight. Fingers down.
Transition: 4min
200m run to transition, take it easy, keep HR down.
Helmet, glasses - Go.
Bike: Goal 2.44. Avg 33kph
Start easy on the flat, keep HR down up to Curren St and over the bridge. Then settle to low Z2 120 up tp Albany, rising no more than mid Z2 125 on return. On final Tamaki leg building to Z3 130-135 max.
PowerGel at 5m, 45m, 90m, 135m.
1 bottle to Albany, 1 bottle return. 1 bottle per Tamaki lap.
T2: 3m
Slow is smooth. Smooth is fast. Socks, Shoes, Belt, Visor
Run: 1.45m 2laps.
Start easy, keep RPE low. START SLOW for at least 2 Km’s. DO NOT RACE ANYONE!
Gel at first aid station and start of 2nd lap. 1 cup electrolyte every station.
Lap 2: time to race!