Nemo's Raleigh 70.3 Race Plan
Raleigh is just over 2 weeks away and I like having this stuff nailed down well in advance so my head has time to noodle on it. I did the Kinetic Half last weekend as a race rehearsal and have applied a few lessons learned to this plan, but still would appreciate a look from folks here in case I'm overlooking anything!
A few notes to consider: Raleigh will be my first Point to Point race with 2 transition areas. So I've tried to put a lot of thought into dealing with that here. My FTP is tiny, but my execution is strong- the Kinetic bike is very similar to Raleigh so I feel pretty comfy about the time estimates there. The run however will be much flatter than Kinetic and my biggest challenge will be ignoring PE in the first few miles and staying true to my Garmin. Yes, I'm using UCAN. I've been having luck so far in training and at Kinetic, so I feel pretty good on that front- although I am adjusting a few things as a result of Kinetic findings. Finally, my time goal for this race is 6:15 which is roughly 10 min faster than Kinetic- I think that's reasonable. OK, here goes!!
2015 Raleigh Half Plan
Friday:
3:00pm Drive to Raleigh if possible (otherwise, eat first, then drive)
6:30pm Dinner somewhere nice (w/ MaryPat?)
Saturday:
??:00am: SLEEP IN- wake up whenever and just relax.
9:00am Big Breakfast (nlt 9:00 or rest of day meals will be messed up).
11:30am Registration downtown. (10-3:00)
12:00pm Big Lunch (with EN crew?)
3:00pm Bike Check-in at Lake (10-6pm)
6:00pm Light Dinner in hotel room (salmon, salad, sweet potato)
7:00pm Pack bottles & nutrition. Set out Breakfast for the next day and set alarms. Charge the Garmin, Clear memory, turn off “auto-pause”, turn on “auto-lap”.
9:00 Bedtime
Sunday (RACE DAY!)
4:00am Wakeup Call. Warm up Breakfast- Coffee, Oatmeal w/Peanut Butter & Banana. 24oz Nuun (sip throughout morning).
4:15am Get Dressed & Relax, let morning ritual take place.
4:30am Drive downtown (15 min from hotel to T2)
5:00am Set up T2
5:10am Board bus to Swim (40 min ride to T1, eat Breakfast on bus)
6:00am Pump tires, set nutrition on bike, set up T1. (T1 opens at 5:00am)
6:15am Stand on line Bathroom & Relax
6:30am Head to Swim EXIT for OBX group photo (6:40 sharp)
7:00am Last chance for BR Break
7:10am 2 Scoops UCAN
7:15am Put on Wetsuit, give Dry Cloths Bag to Joe to take to bag drop-off, Walk over to start and line up for 7:40 wave start.
Swim: Estimated 0:42. Relaxed and easy. Stay calm and smooth.
T2: No Rush, smooth and calm. Take a pit stop at the Port-o-potty.
Bike: Estimate 3:15-3:30
Bike Gear:
- 2 water bottles (one up front, one on frame)
- 1 8oz Flask with 2 scoops UCAN in helmet
- 1 6oz Flask with 1 scoop UCAN in Bento
- Medkit (Imodium, tums, chapstick,) and sunglasses in helmet
- Salt Stick filled with 1 NoDoz and 4 salt tablets
- Toolbag on back with tire/tube/tools/CO2/$1
- Small Towel, Bib Number/Race Belt, bike shoes
Bike Pacing
FTP = 135
|
Time |
Power |
HR |
|
0-0:30 |
95-100 |
Max 150 |
|
0:30-3:30 |
105-110 |
Max 155 |
|
Bike Nutrition Plan |
Amount |
Carbs |
Salt |
H20 |
Cals |
|
UCAN |
3 scoops |
60 g |
390 mg |
0 |
240 |
|
NoDoz |
1 cap |
Na |
Na |
Na |
Na |
|
SaltStick |
3 caps |
0 |
645 |
0 |
0 |
|
Water (20 oz bottles) |
3 bottles |
0 |
0 |
60 oz |
0 |
|
Per Hour |
|
20g |
345 mg |
20 oz |
144 |
- NoDoze at 1:00 (w/Salt)
- UCAN at 0:30, 1:30, and 2:30 mark
- Saltstick at 1:00, 2:00, and 3:00 mark
- Water every 15 minutes, Grab 1 water bottle at aid station
T2 No Rush, stay calm
Run: Estimated 2:10-2:20
Run Gear
- Small Towel
- 10oz Flask w/ 2 scoops UCAN w/hand carrier, 4 Salt Tabs, & travel sunscreen
- Shoes, socks, & Visor
- Wrist sweatband
Run Pacing
Watch the Garmin carefully heading out of T2. Forced walk breaks each aid station. Below are “Max” paces & HR: I can go slower, but not faster.
|
|
Pace |
HR |
|
Miles 1-3 |
10:05 |
165 |
|
Miles 3-10 |
9:35 |
175 |
|
Mile 10-13.1 |
Best Effort |
180 |
|
Run Nutrition Plan |
Amount |
Carbs |
Salt |
H20 |
Cals |
|
UCAN |
2 scoops |
40 g |
260 mg |
0 |
160 |
|
SaltStick |
2 caps |
0 |
215 mg |
0 |
0 |
|
Water (20 oz bottles) |
1 bottle |
0 |
0 |
20 oz |
0 |
|
Per Hour |
|
20g |
345 mg |
20 oz |
80 |
- UCAN at 0:30 and 1:30
- Saltstick at 1:00 and 2:00
- Water every 15 minutes
- Coke in last 3 miles as needed
Finish!!!!
- Get recovery drink and find Joe
Comments
Looks great! love the No Doz. Interesting. hadn't thought of that as an option.
Excited for you!
@Ann- the NoDoz is really a self defense move. I can't drink my "normal" quantity of coffee before a race (too harsh on the tummy), but if I don't get the caffeine hit I'll get a headache (yes, I'm an addict). So it's mainly just to keep from getting the headache.
Thanks for taking a look!
Nemo,
Good luck in your race. In as much as you are a WSM and many of your posts to others have been helpful to me, I am somewhat reluctant to make any suggestions to your Race Plan. But hey, you asked. I assume since you live in NC and don't mention any course recon, that you have seen and perhaps already ridden the bike course. It looks like it has changed.
Your carb intake seems light. I NEVER ask a woman how much she weighs, so I'll continue that. Assuming you are relatively small, "The Book" would still seem to recommend more than 20g/hour during your 6+ hour race. That's less than the equivalent of 1/2 of a Powerbar per hour. Obviously, if this is well-tested, which I suspect is likely (see aforementioned WSM designation), go with what has worked.
Good idea to hit the Port-o-let early. I did the 1st 2 Raleigh 70.3's and the lines got very long. Mariah may set up a team photo
at the lake before the 1st wave starts, so consider that in your race morning schedule.
Your fluid intake (all water for first 5 1/2 hrs) also seems like a small total amount. You plan to drink water every 15' on the run for the first 10 miles, since you are switching to Coke at mile 10. You are only planning to drink a total of 20 oz of water in those first 10 miles. That's only 2 oz of water each mile.
The 2 times I did Raleigh, it was hot, humid and sunny. Of course, as a veteran EN'er, you know how to adapt to the conditions.
Finally, say hi to Mariah for me and have fun while meeting your goals.
I should have noted my "switch to coke" is for the calorie/caffeine intake. I'll still be taking water at every aid station on the run. But your point about the 20 oz in the first 10 miles not being enough is valid. I really need about 20oz per hour. I'll make an adjustment there, mainly to be sure I'm taking in more than 2 oz each mile.
I'm assuming (never assume) Raleigh will have ice on the run. If anyone can confirm that I'd appreciate it. I use ice to manage heat and also to get hydrated by sucking on the ice.
I am also a huge coffee addict -- love the NoDos idea.
Yes, the very first year of this race I remember ice as an option. As you know from your neck of the woods, NC can get HOT in the early afternoon. Make sure to add in to your plan how you are going to keep your body temp as cool as possible (the ziplock ; )) My plan is to dump water on my arms (avoiding shoes,) drink the GE, fill ice bag, GO.
See you next week! EB
I also really appreciate hearing your experience with UCAN at the IM distance since I have been planning to carry this routine through to IMMD later this year.
Thanks again EB! See you in Raleigh