FL 70.3 Race Plan
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Hi Gang - most pertinent parts from my long race plan leading up to Florida 70.3 in 2ish weeks.
1st RR went well and now trying to lock in the plans for Florida, plus figure out how the heck to translate fitness/ftp/pace from NJ winters into a potentially very hot day in Florida.
So two specific questions about the bike and run if you care to offer some advice and experience. Any other builds on the plan are welcome. Thanks in advance!
- I know I can ride watts XXX, but very difficult to translate this into a time to know if it's right or not for desired TSS. I've tried the bestbikesplit.com site and it is spitting out 2:36 which seems agressive. When I've tested it here during training rides, I'm always 1-1.5mph slower than predicted by power & course. Assume part of that is due to traffic, lights, etc. So net net ... I'm targeting 255W (0.81IF) and if the ride starts to look like it be much faster/slower than that, I'll bump up/down the NP target slightly on the fly?
- Similarly on the run, I have MP pace targets of 7:17/mi based on 10km test and 7:28/mi based on a hilly 13.1. Plan to work off 7:20/mi but need to factor in for the heat. I've tried to apply the IM Heat Run calculator widget, but there's also a simple strategy in the blog here. Which says simply "For every 5 degrees over 65-degrees, you’ll want to slow your goal pace by 3 seconds per mile". Based on the calculator, at 80F I'm getting a 60"/mi impact ... vs. the rule of thumb in the blog it'd be 3 * 3 = 9"/mi. That's a pretty big spread.
---The Plan---
BIKE - Pacing
- First 20’ @ 236w. Settle In, confirm everything is good and working.
- Maintain aero position especially if high winds.
- After 20’ @ 257w.
- Overall target 255w NP and VI <1.04 (-10w AP).</span>
- 180 TSS target - dial intensity up/down if faster/slower than 20.5mph at halfway point
- 21.0mph = 2:40 split = 258w NP
- 20.5mph = 2:44 split = 255w NP
- 20.0mph = 2:48 split = 252w NP
- 19.5mph = 2:52 split = 250w NP
- Smooth cadence, smooth force on pedals
- Relaxed breathing
- Ride my own race - no tactical b.s.
- Estimated Range: 2:40-2:50
- First 20’ settle in, light sips gatorade, assess stomach.
- GUs at 30’, 1:20, 2:10
- 1st bottle gone by Aid Station #1
- 2nd & 3rd by Aid Station #2
- 4th & 5th by Aid Station #3
- 6th by end of Ride (back off if GI issues or excess peeing)
- Pee by Mile 30 - H2O rinse in aid station if possible, also to cool down if hot
- Totals: 1260 Calories & 3,645mg Na+
- Rationale
- MP 7:17/mi based on 10km Test
- MP 7:28/mi based on end of NovOS 13.1
- BUT heat impact of FL vs. NJ winter tbc
- Goal
- Mile 0 - 3: 7:20/mi + 30" + heat factor
- Mile 4 - 10: 7:20/mi + heat factor
- Mile 11 - 13: let er rip
- Heat Impact - hacked the IM Heat Pacing Tool.
- AG Start 7:40. Run Start ~11am. Assumed Temp range ~70-80F. Estimated heat factor 40”/mi.
- @ 70F - 5% impact = 20”/mi
- @ 80F - 14% impact = 60”/mi
- @ 90F - 21% impact = 90”/mi
- Stay cool by dumping water/ice on head if hot
- Run smart: take tangents, follow shortest paths anywhere
- Great form -- shoulders before hips; high hands; chin up.
- Speed is Not Slowing Down - Respect training self
- Estimated Range: 1:40-1:50
RUN - Nutrition
- 4oz Gatorade every mile
- GU at Mile 4 & 9
- Feel good - put in a bit more fluids, especially if hot
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Comments
Run - Heat adjustment is real. That calculator works. But everyone is different in the heat. Knowing the forecast temps for race day Start on the slower side of your calculations, follow your plan , again if you feeling good lean towards the faster calculations , at mile 8 RACE.... If its hot , even a HIM can turn into a death march for many!
Nutrition- seems like a lot of calories ,even for a big guy , specially for a HIM , Have you consumed that level of calories at those intensities before?
For RR#1 I had to do indoors, NP252 for 2:45 = TSS 178. It's been so cold I have not managed to test FTP outside so figured I'd let the RR's speak for themselves. The run went very well and felt strong. First 3mi @ 7:31/mi, Second 3mi @ 7:14/mi. I would not say I am particularly experienced, last HIM bike split back in 2011 was 3:05. I am definitely MUCH stronger now but in training generally avg around 19mph so hard for me to believe I'm going to avg >21mph on the course.
Net, think I will try second RR few watts higher at 258W and see how the run goes. Then hopefully can flex within that by feel on the day.
Run - dig it, thanks. Do not want to leave too much out there but pretty nervous about the temperature impact so don't want the wheels to come off either!
Nutrition - the ENCalc is telling me 420cal/hr bike based on 167lbs. I did 400/hr in RR1. The 1260 above was assuming I finished everything but if I really do end up going closer to 2:35 then you're right I think, will probably not need that 3rd gu or full 6th bottle. Same on the run. I've trained at 3oz/mi but think I will need 4oz in the heat. That could mean backing off that 2nd gu depending on the gut.
Looks good. The Hot generally arrives in Florida the first of April, so count on low- to mid-80's, potential high humidity. Wind would actually be good, as it would thin the heat and humidity. You probably won't get really hot and really windy.
Assume no wetsuit, so practice keeping those feet up in your final swim WKOs. Wear a speed suit if you have one.
Steal 2-3 minutes in your transitions by reducing the moving parts to a few.
Bike is flat and very fast. Easy course to settle in, put head down, and hammer up to that 85%. If you can only muster 80 or 82%, don't worry about it at all. Aero is king, so stay down! If hot/humid, may need salt pills on the B & R. But only if you've worked with them. No new on race day.
Run is pretty hilly throughout, which surprises many. May still have some trail sections too. For me, I would need to really control the pace on those early hills before even thinking about going fast. Of course, hills make time pacing very difficult. Be prepapred to go with HR and/or RPE. Also, the up, down and off road will strain the feet, and you'll almost certainly blister if you pour water strIght over your head (lean L, R or forward for the dump). If really hot, walk 10 steps at aid stations, pour ice in hat, shirt, arm coolers, and front of shorts, then run with a cube in each hand. Live AS to AS. Keep moving forward, no matter what. If you control your core temp and keep moving, what feels like a crawl will feel like a death march to most. And remember, if it's 70 and windless, it's a drag race where the huge motors prevail and stupidity is often rewarded. When things get tough, the well trained, smart and disciplined athlete (i.e., the EN athlete) gains a significant advantage, and the stupid are left crumpled in the gutter. That said, I always prefer 70 and windless.
Go tear it up, enjoy the day. Ill be following.
Mike
For frame of reference, when I last raced in 2011 my Tupper Lake Tinman time was 5:52, and IMWI was 15:35 after a spectacular nutrition fail in the hot hot day, throwing up at mile 11 on the run, and having to walk the next 12 miles. Mostly confident I have a better overall plan this time, now need to prove I can execute/race it properly on the day. So time will tell.
No matter what happens, looking at it as good stake in the ground and learning opportunity to setup rest of the season. Particularly for my rematch w/ IMMOO later in the year.
Much of below is duplicate from the Florida 70.3 thread.
--
Did my race rehearsal yesterday on the final setup. Need to reattach my torpedo mount more securely but other than that the setup worked well.
**Bike**
52.8mi & 3k ft climbing took 2:44 for 19.3mph/avg
NP ~257 (need to pull the final numbers off Garmin as I can't seem to see this in Strava).
AP 243
VI 1.06 (touch high but will chalk much of that up to stop lights and hills)
https://www.strava.com/activities/276101541/overview
Still quite unsure how this will translate into speed on the controlled course, but reminding myself to control the power output, fueling, and aero position... the rest will follow.
If I happen to go faster than 2:45 at these numbers, I've saved myself some TSS for the run.
**Brick Run**
6mi in 44:21 for 7:21/mi pace.
1st 3 at 7:27/mi
2nd 3 at 7:14/mi
https://www.strava.com/activities/276093394
**Nutrition**
Lost 4lbs from start to finish despite peeing 2x on the bike (middle and end).
Definitely drank less than in RR#1 so need to keep this dialed up to the high side during the race and back off the GU if run into GI issues.
As I've said elsewhere, this was my undoing in WI so will err a touch on the high side from fluids pov.
**KEY TAKE AWAYS**
1) Will need to keep drinking in Florida to stay hydrated and fueled. Aim to pee 2x (middle & end of bike). Losing 4lbs in rehearsal is too much!
2) Power about is about right for the target time. Stay on the watts, and aero as much as possible, and whatever this translates into mph, so be it.
3) Run - really need to dial it back for the start, fuel, and settle in. 13 mi is a lot more than 6 and heat could be a big factor. 3mi - Do no harm, 5mi - Steady, 5mi - Race!