70.3 Race plan
Quick overview of my race plan for the FL 70.3 next weekend :
Swim: RR this morning was just under 34 min, so looking to go around 38 in open water and tough to navigate M shaped course
Transitions: Always slow for me. Do my best to stay under 3 min
Bike: current FTP is 270.
20' @ NP of 202 W. Then raise power to 221 for an IF 0f 0.82. Should have me get of the bike with a TSS score of 180.
Nutrition: Start with only BTA bottle (28oz Speedfill A2) with Gatorade. Pick up Gatorade at Aid station 1 and 2. Use aid station 3 if needed. GU Roctane at 50' and 100', s- cap on the hour marks. Avg of 243 cal/hr and 859 sodium/ hr.
Run: first 3 miles at 7:36-7:42 / mile. MIddle 7 miles @ 7:09 min/mile and last 3 give it all thats left.
Nutrition: Gu at mile 1 and 7. Sip Gatorade at every aid station. Avg of 189 cal/ hr and 505 mg sodium /hr.
What do you think? Little bit worried about the bike IF. If needed I will dial back to 0.8-0.81
Comments
As Paul said, heat is the big x-factor... Don't expect it to impact my bike watts much (hope not!) but reminding myself to play it conservative on the run from the start, especially if really hot.
Sounds like a solid plan Jan. Like Paul said, the x factor is the heat.
Figured I should post a short race plan as well.
Swim: RR's have been 34:xx so i hope to be under 35' on the swim. As the second wave and only the relay group starting in front of me, I'm hoping for a quick start and feet to follow. Plan to get in the water early and warm-up which will help me get off to a quick start. Keep it smooth without letting form break down. Take a gel 10' before start.
Transitions: I'm often somewhat slow but need to just concentrate on being smooth and well rehearsed.
Bike: FTP at the end of the NOS was 304. However, that was indoors, and after all the hard ftp work of the OS. Realistically, with more Z3 work in the HIM build, I think my ftp is closer to 290. My RR rides and other long rides shows my 2.5-3 hour power to be around 220-230 so that will be my target. First 5 miles at 220, then hit 230 for the remaining miles. This may be a little on the conservative side (.76-.78) but given the heat I want to make sure I have plenty for the run.. My major goal is to stay aero as much as possible and to watch my power meter like a hawk to keep my VI at 1.05 or better.
Nutrition: Gel as I leave transition and again at 40', 80', and 120'. Gatorade 34-36 ounces per hour. Should get me ~350 cal/hr. Sodium just under 1000 mg/hr.
Run: This is the big X-factor for me given the fact that I haven't run much in the last 3 weeks. Therapy has helped and the runs this week have been ok. Plan is to start slow (Z1) for the first 3 miles and build from there depending on how my hip feels, heat and what my HR is doing. Plan to check my HR at end of bike and make sure I don't go over that in the first few miles.
Nutrition: Gatorade at every aid station, water/ice on the body to stay cool. Gel at miles 4 and 9.
Finish with a smile!
Tom, sounds like a good race plan as well. I think you're doing the right thing by staying slightly on the conservative side on the bike given your recent hip troubles and lower running volume in the last 3 weeks. Besides a few short climbs on the bike, it is pretty flat so should be able to keep your VI under 1.05. The bike is a little tricky coming back into T2 thru the town of Haines City. Several turns and roads are not the greatest there. I would recommend checking those out as part of the bike recon.
I am setting up the bike for tomorrow and am wondering if I should go with or without pouch on the top tube. Its a matter of convenience vs aero. I am trying to go as aero as possible ( disc cover, aero water bottle, removed water bottle from seat tube). If I use it I can put in my nutrition and salt tablets. If I don't then I will tape the gels to the top tube ( always messy) but then where do I keep my salt tabs?? In previous 70.3's I never used it because I didn't use salt pills ( I am smarter now) so it was not an issue. I dont train with it, I carry nutrition in my jersey. I used it once for IM Canada because i thought it was necessary in that race. It is not a very aero pouch but can be positioned right behind the stem. Unfortunately it is the only one I have, was free at a bike shop several years ago. I took a pic with and without but cannot add it ( says file type is not allowed . I tried JPG and PDF. any other suggestions?)
Meanwhile, Tom Z, the RD, posted that the water temp was 78 degrees this morning. He recommends you bring a wetsuit just in case, but I will be amazed if it is a wetsuit legal swim.