Rich Stanbaugh - 2015 Raleigh 70.3 Plan

Rich Stanbaugh · May 27, 2015 1:37PM

Hey Team - feedback appreciated. Raleigh 70.3 is going to be HOT (90+&ordm

Raleigh 70.3 Race Plan

This will be my 4^th 70.3 (4 full IM completed). February hamstring injury has limited training / been a challenge. This is a B race that I plan to use to improve race execution skills heading towards IMMT and IMFL later this year.

CURRENT STATS:

FTP = 250
VDOT = 44
Weight = 73 kg

THURSDAY:

Travel day
Pack using checklist – race day clothes / bag items already in zip locks
Unpack & assemble bikes. Short test ride
Charge Garmin 920 / Garmin 500 / Di2 Battery
Short run with strides (heat acclimatizing)

FRIDAY:

Pick up race pack at Expo
Swim (recon)
- Short swim / technique focused
- If on swim course, look for sighting landmarks / check currents
Bike course recon (drive)
- Pavement conditions
- Descents
- RR track crossings
Short run with strides (heat acclimatizing)
Shopping
- Sports Drink
- Banana
- Red Bull
3x Beet Juice
Hydrate

SATURDAY:

Big breakfast (early)
3x Beet juice
Salt Loading
Stay off feet
Team lunch @ 12
Drop off bike at T1 by 6
- Deflate tires to avoid popping in the sun/heat
- Cover if chance of rain
Scout Swim
- Last year, best course was right inside the buoy line, straight to 2^nd turn & direct to right side swim exit (inside buoys).
- Exit – last year a slight current pushing to the left after the last turn.
- Find a good sighting target for the swim exit
Light dinner
Back to hotel & relax
Race Numbers tats
Prepare Morning Bag
- Flash light
- Goggles
- Tempo trainer
- Anti-fog spray
- Extra goggles
- Glide
- Wetsuit lube
- Wetsuit & speed suit
- Extra sunscreen
- Hand towel
- Pre-race nutrition
  - Sports drink
  - Red Bull
  - Power Bar
  - Gel

Prepare Swim-to-Bike Bag
- Helmut w/ visor
- Bike shoes
- Rubber bands
- Gel flask (5x gel cut with water)
- Sports drink
- Throw away water bottle
- HR monitor chip
- Garmin 500
- Arm coolers (rolled into donuts)
- 2x CO2 & nozzle
- Spare tube
- Hand towel
- Wrist sweat band
Prepare Bike-to-Run Bag
- Running shoes
- Socks with Vaseline in toes
- Ziplock
  - Visor
  - Race belt with number
  - 2x gel on belt
  - Salt tablets in pouch
  - Sun glasses
  - Sweat towel
- Just in case: Wet hand towel (sweat/salt in eyes)
- Just in case: Vaseline tube (blisters)
- Just in case: Glide (chafing)
- Just in case: Sunscreen (sun burn)

RACEDAY:

Wake up at 4 am
Morning constitutional
Breakfast
- Sports Drink
- 2x Banana
- 2x Cliff Bars
- Imodium & Salt tablets
- Beet juice
Get dressed
- Sunscreen
- Glide and Chamois Butt’r everywhere
- Timing chip
- Road ID
- HR Monitor strap
- Tri Shorts & Tri top
- Flip flops
- Garmin 920

Bike-to-Run setup
- Lay out shoes with socks rolled and in shoes
- Ziploc bag beside shoes
- Wet towel in bag beside shoes
Bus to Starting Area

Swim-to-Bike setup
- Bike setup
  - Pump tires
  - Garmin on bike and turned on (auto power down disabled)
  - Rolled up arm coolers taped to bike
  - Salt tablets loaded into dispensers
  - CO2 in cartridge holder
  - Nozzle & tube in Shiv storage
  - Gel flask in Shiv storage
  - Fill Shiv bladder with sports drink
  - Throw away bottle w sports drink loaded in cage
  - Shoes on pedals w rubber band trick
  - Wrist sweat band taped to bike
- Helmut on aero bars
- Hand towel in case needed

Pre-race
- Swim warm up if possible
- 45-minutes pre-race: eat a bar and continue to drink
- 15-mintues pre-race: eat a gel

Swim Execution (Blue caps – Wave 6 – 7:20am)
- Purple/Orange/Red caps ahead of me
- Yellow/Green/Pink caps behind me
- Good balance / high-elbow catches
- Find feet
- Straight to targets / buoy turns at corners

T1 – fast but smooth
- Run to empty wet suit stripper
- Helmut on & strap fastened
- HR Monitor on
- Run with bike / flying mount

Bike
- First couple miles (climbing)
  - Heart rate down
  - Arm coolers & writs sweat band on
- IF = 0.83 (estimate 2:40)
- Pnorm = 210
  - Flats à 210w
  - Long Climbs à 225w
  - Short Climbs à 240w
  - Descents à 175w
- TSS target = 185
  - @ mile 30, if avg speed < 20mph, drop Pnorm to 200w to keep TSS ≤ 185
- Nutrition (drink & eat on auto lap)
  - 200-250 calories per hour
  - 800-1000 mg salt per hour
  - 30-40 oz liquid per hour
    - Sports Drink
    - Water
  - Watered down gels prior to hilly sections

T2 – fast but smooth
- Flying dismount – run bike to volunteer / rack
- Shoes & Socks (Vaseline already in toes)
- Run out with Ziploc bag

Run
- 3 miles (to first turn around) starting at 9:20 ( z2+30” pace)
  - Adjust faster/slower as needed to keep HR ≤ 160
- Target Heart Rate ≤ 165 thru 9 miles (to last turn around)
- Best effort finish (mostly down hill)
- No more than 5 walking steps at aid stations unless to lower HR
- Heat / Cooling Strategies
  - Control HR: adjust pace to keep HR in target zones
  - Look for shade along edges of course
  - Arm coolers
  - Water on head / arms
  - Ziploc bag for ice (in jersey / on neck / water on head)
  - Sponges

Nemo Brauch · May 27, 2015 2:38PM

Rich- first, you are gonna love IMMT when you get there! It's such an awesome race.

OK- but first, Raleigh. Here are my notes on your very thorough plan
- You won't be allowed to cover the whole bike if there is rain- just the seat and handlebars. FWIW- I think it's a waste of time. Your ass is gonna be wet when you sit on the saddle. If you are worried about the bike computer- put it on the bike race morning.
- I think you can remove the Race number Tats from your Saturday night to-do list. I didn't see anything about the number tatoos in the Athlete Guide and it seems they want you going through body marking in the morning (I always prefer to mark myself the night before too- but ah well).
- I think we'll all need to keep in mind that our Z2+30 might not be slow enough in this heat- your note to watch the HR and adjust accordingly is right on target.

Looking forward to seeing you on the course!

Danielle Santucci · May 27, 2015 3:45PM

Rich,

You are always so thorough in your plans and reports, truly appreciate it! Looks like you are on target to have an amazing race in Raleigh again this year. Your experience at this race will definitely work in your favor. Red Bull? Is this something new you are trying this year in leading up to IMMT? Curious to hear how the training with it has gone. I just remember feeling queazy when it it was offered to us at MT last August

as I had never imagined drinking RB on the IM run.

I have a feeling you are going to crush it down there this weekend! Good luck and I can't wait to follow all of you guys!!!!

Mariah Bridges · May 27, 2015 5:43PM

Excited to race with you again- always a pleasure to see you and A

Throw me a gang sign when you whiz past me speedy!

Rich Stanbaugh · May 27, 2015 10:16PM

Thanks!

@Nemo - Not worried about getting wet (coming out of the water anyway!)... but I don't see any reason for rain to splash sand into the chain I prepped for the race, or to let the DI2 soak, or even to let the tires to stand in a puddle (led to a quick flat at IMLT). I always have duct tape and garbage bags in case of a rainy day! Not worried about race number tats. I'm guessing they will let them fly same as last year... if not, they can marker over them :-)

@Danielle - I love Red Bull... have one every day one the way to the coffee shop for my 4x shot soy latte! I always have one before a race. But 0 even I avoided them at IMMT last year. Still makes my stomach rumble to think about it. Not sure who had that idea, but maybe they won't repeat it!

@Mariah - I will flash you as requested! ;-)

Nemo Brauch · May 28, 2015 8:30AM

Rich- double check the Athlete Guide, they specifically say covers only allowed on seats and handlebars. Just don't want you picking up a penalty. That said- weather so far seems to indicate clear (but hot) skies, so you should be good!

Oh- and yeah, I gotta practice the gang sign. I always seem to flash it backwards!!!

Rich Stanbaugh - 2015 Raleigh 70.3 Plan

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