Lindsay Blumenshein Liberty 70.3 Race Plan
My first ever 70.3 and race plan. Questions, advice, recommendations all welcome! Thanks in advance for reading!
A couple preface notes: This is a small tri in Minnesota (I think less than 500 people registered), there's no check in the day before and the course nutrition is HEED so I am opting to do the nutrition stuff myself after 1) trying HEED, it tastes awful to me and 2) The CoreDiet webinar sealed the deal for me to stay away from it.
Also - you'll see that I have noted cola if needed in the last few miles of the run...unfortunately, it looks like they might not have cola available on the course (It's not listed in their aid station offerings, I've emailed to double check). So, assuming there is no cola, and say I can't stomach gel/GE any more...any recommendations? Sadly the only nutrition the website lists as available at the aid stations is HEED, water, oranges, granola bars, hammer gel. 
I still have my final RR this upcoming weekend, depending on how that goes, I'll make changes to this draft.
Wednesday:
Drive from Chicago to Minneapolis after work
Thursday:
Quick swim at race venue (no more than 30 minutes)
Drive the bike course
Packet pick-up - 6:00pm
Dinner with friends 7:00pm – Pasta with chicken
Friday:
Big breakfast (before 9am) – pancakes?
Sip Gatorade throughout the day
Can’t check anything in until race day – so make sure everything is ready to go come race morning.
|
BIKE |
|
2 bottles GE (will fill & add race morning) |
|
Frame bento: Gels (3), 4 scoops GE, 1 mini Clif bar |
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Saddle bag: Tube, CO2, Tool kit |
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TRANSITION BAG |
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Towel |
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Sunscreen |
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Watch |
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Bike shoes |
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Sunglasses |
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Helmet |
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Run shoes |
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Socks |
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Race belt (bib attached) |
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Fuel belt with nutrition attached |
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Run nutrition: gels (2), 2 scoops GE |
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RACE MORNING BAG |
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Wetsuit |
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Goggles |
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Swim cap |
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Ankle chip |
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HRM |
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Pump |
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Clif Bar |
Just chill – go see a movie?
Early, light dinner, early to bed.
Saturday (Race day):
4:15a Rise & Shine!
Chill. Spend some time visualizing the day. Deep breaths.
Shower, braids, sunscreen
Everything is packed & ready to go. Except: Mix 2 bike bottles & 1 run bottle (other fuel belt bottles will have powder in them but wait to fill with water @ aid station)
Breakfast:
|
TIME |
NUTRITION |
CALORIES |
SODIUM |
|
5:00a (Banana & GE in car on way to venue) |
Coffee |
0 |
0 |
|
2.5 cup applesauce |
80 |
0 |
|
|
Whey Protein |
170 |
70 |
|
|
Banana |
70 |
0 |
|
|
Gatorade Endurance (sip throughout the morning) |
160 |
600 |
5:15a – Leave for race venue
5:30a – Transition opens
Transition: Set up, Tires pumped, Mixed bottles added to bike, Find bike in/out, run in/out and walk the path, HRM on, bathroom break
7:15a - Wetsuit on, line up with wave
|
TIME |
NUTRITION |
CALORIES |
SODIUM |
|
20 min before Start |
Mini Clif Bar |
100 |
60 |
Swim (Target – 38:00)
Focus on form (only swim as fast as I can while still keeping good form). Feeling anxious? Count strokes.
T1: Goggles, cap off, unzip wetsuit on the jog. No need to “run”. Slow is smooth. Smooth is fast. Helmet. Shoes. Glasses. Watch (I don’t like swimming with it). Go.
Bike (Target – 3:30 – 3:40)
Begin Fueling 10 minutes into bike/once HR drops
First 30 minutes = EASY (low Z2), after 30 min increase effort to low Z3
Focus:
1. People are going to pass you, so what? Stay in your box. It will help you on the run.
2. No mashing up the hills.
3. Follow nutrition plan. You gotta pee at least once!
|
BIKE |
|||
|
TIME |
NUTRITION |
CALORIES |
SODIUM |
|
1 bottle/hour |
96 oz Gatorade Endurance |
640 |
2400 |
|
:10 |
Gel |
110 |
200 |
|
1:15 |
Mini Clif bar |
100 |
60 |
|
2:30 |
Gel |
110 |
200 |
|
3:30 |
Gel |
110 |
200 |
|
Total |
1070 |
3060 |
|
|
Per Hour |
306 |
874 |
|
T2: Helmet off. Bike shoes off. Sock, sock, shoe, shoe, race belt. Fuel belt. Bathroom break. Go.
Run: (Target – 2:40 – 2:45)
First 3 miles = z2 + 30” (Don’t push it, slow and easy, this will make your day)
Mile 3-10 = z2, 30” walk break every mile (run my race, don’t make friends)
Mile 10 = Time to race. Find some people to pass.
|
RUN |
|||
|
TIME |
NUTRITION |
CALORIES |
SODIUM |
|
Mile 1 |
4 oz GE |
27 |
100 |
|
Mile 2 |
4 oz GE |
27 |
100 |
|
Mile 3 |
4 oz GE |
27 |
100 |
|
Mile 4 |
1 gel/water |
110 |
200 |
|
Mile 5 |
4 oz GE |
27 |
100 |
|
Mile 6 |
4 oz GE |
27 |
100 |
|
Mile 7 |
4 oz GE |
27 |
100 |
|
Mile 8 |
1 gel/water |
110 |
200 |
|
Mile 9 |
4 oz GE |
27 |
100 |
|
Mile 10 |
4 oz GE or Cola if needed? |
27 |
100 |
|
Mile 11 |
Cola if needed? |
|
|
|
Mile 12 |
Cola if needed? |
|
|
|
TOTAL |
|
490 |
1200 |
Comments
I'd recommend going through your plan and visualizing all the what ifs and how you'll respond in a cool calm and collected manor. What if I get a flat? What if my HR monitor doesn't work? What if I have GI issues? Sounds like being the worlds largest pessimist/worry wort, but I think it is good to think these things through ahead of time- not only if they happen but just for the sense of "I can control anything that comes up" mentality. You go girl!
- in T2 just grab your hat, race belt, glasses and RUN with it to the exit (or the bathroom.) No need to hang out and put that on by your bike.
- we are already pushing 90s down south. Maybe think to have some type of sodium with you on the run. In my first, I actually grabbed some pretzels on the run to help with a side stitch.
Embrace the sucky parts. Smile and thank the volunteers. And make sure to remember that finish line. It will be one of the coolest moments ever! Rock it out : )
As far as salt goes- if you can't get BASE in time i would practice with taking your stalk sticks out of the caps and putting it in a tic-tac tube or something- this helps get it to your body faster- lick your finger, flip the tube, lick it again. Do that every aid station on the run, you won't need coke if you do that. Try it before the race see how it goes