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JFH Raleigh 70.3 Race Plan

John HenaultJohn Henault
in Racing Forum 🏎

Here is my race plan for Raleigh. I welcome all comments/criticism:

THURSDAY:

  • Charge Garmin 910 / Garmin 510 / MIO Link / Di2 Battery 
  • Pack using checklist

FRIDAY:

  • Drive to Raleigh with family; arrive ~ 5 pm
  • Check into hotel / pick up race pack at Expo
  • Dinner & fluids

SATURDAY:

  • Big breakfast (early)
  • Ironkids Race????
  • Team lunch @ 12
  • Drop off bike at T1 by 6
  • Back to hotel & relax
  • Light dinner

RACEDAY:

Morning:

  • Wake up 4 am & eat breakfast
      • 4 Applesauce & protein powder; 1 banana
      • Drink sports drink
      • Grab bottles, T1 & T2 bags and head out by 5 to prep T2 then jump on shuttle to T2
  • 45 min. before swim start eat a bar and continue to drink
Swim:
  • Start at 7:16
  • Swim to the inside of the buoys, swing to get around the two corners
  • Swim steady; concentrate on form

T1:

  • Slow & Smooth
      • Strip off wetsuit/swim skin
      • Chamois lube!!
      • Helmet / Glasses / Shoes
      • Stuff a EFS Gel in pocket as I jog to exit

BIKE:

  • FTP:  ~ 280
  • Expected bike finish:  2:50
  • Goal: ~ .81 -- 226 watts NP
  • First 2 miles - get HR under control (stay out of stupid zone)
  • Pedal easy; take a gel and a few sips
  • EAT AND DRINK AT 5 MILE AUTOLAP!!
    • 2-3 bottles EnduranceHour
    • 2 EFS Liquid Shot & 1 Powerbar during bike

T2:

Slow & smooth
  • Rack bike / Drop helmet / Take off shoes
  • Put on socks
  • Put on running shoes
  • Grab visor, glasses and go bag
  • Begin moving towards run exit

RUN:

First 3  miles = @ Z2 + 30 = 10:15; 3 @ Z2 = 9:46

  • 1 EFS Liquid Shot as exiting T2
  • Drink Gatorade @ every station

Middle 7 miles = @ Z2 = 9:46

  • Drink Gatorade @ every station
  • 2 Gels?
  • Saltstick caps?

Final 3.1 = Race

  • Gatorade or Coke depending on feel

FINISH - Try not to look as miserable as I feel!!

 

 

Comments

  • Mariah BridgesMariah Bridges
    Looks solid- remember if we have a wet suit legal swim they have wet suit strippers- they are to the left of swim exit- last year i pulled my swim suit off past my booty, ran to them called out one of the people plopped by booty down legs up and off it went.

    (I didn't see in your RP where you're going to smile at your EN teammates but thats a given right?)

    Hope to see you at the lunch or around town- iron kids is awesome but remember to register them for EN so we get points

    You're going to crush it- can't wait to cheer you on
  • Nemo BrauchNemo Brauch
    The only think I would add is to make sure you have a plan for dealing with the heat. Arm Coolers? Zip lock baggie with Ice on course?

    The other thing I'm realizing is that all of us Raleigh folks are failing to mention sunscreen in our plans. I'm going to post something in our thread this week about that fact. It may seem obvious, but I got burned pretty bad at Kinetic 2 weeks ago and that was after applying 50+ sunscreen in the morning. So this time I'm carrying a little extra to apply on the run as I go.
  • Mariah BridgesMariah Bridges
    @nemo last year they had sunscreen sprayers at bike exit and run exit- I planned on asking at athlete check in if this will still be the case- I agree- its a must!
  • Mike RobertsMike Roberts

    Hey John,

    Looks pretty good.  I firmly believe in the slow/smooth/fast philosophy for transitions in an IM, but I treat HIM transitions like Olys and Sprints.  Get to your bike rack, get out.  Lube before the swim, not in T1.  Remove any unnecessary steps.  If you look at the results after the race and see 6- and 7-minute transitions, you'll wish you had a do-over.

    I would strongly recommend ditching that Powerbar on the bike.  A hot, humid HIM is no place for solids of any type, IMO.  Yes, it's easy to eat solids during our training rides (I've eaten a Subway meatball sub halfway through a century ride without any side effects), but race day, with a hot run to follow, is completely different.  Even if you've done it in races before with no problems, the risk is too high for me.  Your primary nutritional goal on the bike will be hydrating, and it's tough to process Gatorade when your stomach is wrestling with a 250-calorie bar.  

    Have you tried salt tabs before?  If so, and you had no issues, I'm a huge believer in them, especially on hot courses.  If you haven't tried them, then I would use them this weekend only in case of serious cramping.

    My $.02.

    Race hard, have fun.

    Mike

  • John HenaultJohn Henault
    Thanks, all for the comments.

    Nemo - I am going to try to pick up a pair of arm coolers, but I hear that don't work so well in humid races. I guess it is worth a try. Also, I will have a plastic bag to hold ice.

    Mike - Thanks for the advice on the bar. Most of my RRs have been pretty hot and I've used gels and liquids. I will stick with those sources. As for salt tabs, I have used them and intend to use them during the race. I noticed above that I did not include them in my bike nutrition, but I will have and use them as I have in the RRs. My transitions at this race two years ago were almost 4 minutes each, so I have some time to gain there.

    Thanks again for the comments.
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