Doug Sutherland St George Race place
Austin 2014 prep: vDOT 38; FTP 275; Weight 194
Austin 2014 goals: Swim: 35 Bike: 2:50 Run: 1:50
Austin 2014 goals: Swim: 35 Bike: 2:50 Run: 1:50
Austin 2014 results: Swim: 37.03 Bike: 2:57 Run: 2:07 Total: 5:50:35
STG 2015 prep: vDOT 49; FTP 235; Weight 196
STG 2015 goals: Swim: 35 Bike: 2:50 Run: 1:45
Thursday: Arrive, build bike with 4 gels, 45 minute z2 bike/30 minute z2 run, dinner with family
Friday: Check in, bags/bike to T, big starchy lunch, pack T1 bag. 630 kids fun run
Saturday:
4:00am: wake up, 800 cal breakfast with coffee, 1L gatorade
5:00am: walk to T1 with wetsuit and bag, marking, bike set up, into wetsuit over full race suit, eat bar
7:15am: Swim wave #5 starts (AG40-45). No drifting, find feet, rotate, touch the water/hip every time.
T1: Smooth is fast. Heart rate strap, pre-rolled arm coolers, shoes (no socks), helmet, sunscreen spray, sunglasses last, pack wetsuit/googles/cap GO! Goal is 6 minutes
Bike: Sipping gatorade (but save 500cc for snow mountain), 175-180 watts to hill, 220 up the hill to mile 5 (first hill). Eat bar, build to 200-210 and work. 2.5-3L intake over race, gel every 30 minutes. Full bottle and patient up snow canyon @215-220, blister it down.
T2: Socks, shoes and GO! Hat, belt, grease the pits and nips out the door. Goal is 2 minutes
Run: 8:15/mile pace to the hill, HR to 140 up the hill (2.5mile), then drop to 7:50/pace building to 7:30 until mile 9 (top of hill #2), then best effort. Walk/drink every aid, gel at 3/6/9. Salt inside the first mile, 4 and 7-8.
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Comments
Plan looks good.
Caveat 1: I focused heavily on the run this OS, and lost a great deal of FTP. The Austin run, which exposed my failure to run enough, loomed large in my mind.
Caveat 2: My 2014 FTP was likely inflated based on errors I have since corrected with my testing set up.
Caveat 3: I have not tested (for reasons I do not know, as I followed the TSR) since the OS, so my FTP may be higher now. I really don't know.
Caveat 4: My runs have been 70% on the dreadmill. However, my long runs have been outside and consistently solid and in my transition to IM (for CDA) I have felt the runs are dramatically easier over the same distance/time the last 2 weeks.
I hope to learn a lot about my prep next weekend, other than the painful truth that I cannot follow a diet to save my life. That weakness haunts me, at least until the beer buzz takes over...
Looks like a solid plan. My only question would be on your estimated bike time. You might want to check out BestBikeSplit. I'm at FTP = 230W and weigh 168 riding a tri bike, and it predicts just under 3 hours for me. It has predicted all of my races within 5 minutes. I would expect you'd be in the same range. You might have to burn a lot of matches to get 2:50.
Last year I saw lots of folks overcooking the bike, and then it was a march of the zombies on the run.
I think we're in the same swim wave! Looking forward to racing with you.