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70.3 EagleMan Race Plan - Jonathan

Jonathan BrownJonathan Brown
in Racing Forum 🏎

Hello All,

So this race is going to be a blast.  First, this will be my 7th HIM.  Second, this will be my 3rd Eagleman.  Third, I hurt my back on Wednesday of last week changing a tire on my car.  So lets see how well this turns out.  My goals have changed from crush this race to lets just hope I can complete the race.



So the plan for race day:

 

Arrival:

Saturday Arrival, get to check-in around 10:00. 
  • Check in my bike before team lunch. 
  • Team Lunch around 12:00.  Big lunch and a beer to relax. 
  • Check in hotel, and chill. 
  • Ice back, just in case. 
  • Also I will just drink tons of water and Gatorade. 
  • Dinner, Light dinner with a slice or two of plain cheese pizza. 

 

Race Morning:

  • Breakfast: Oatmeal with 1 tablespoon of Peanut Butter and 1 tablespoon of honey.  Monster, Gatorade, and banana
  • Check transition bag to confirm everything is included.
  • Drive from hotel to race start… Park in usual spot
  • Hit bathrooms before it gets crazy
  • Setup transition, pump tires, fill bento box with gels, put water bottles together
  • Start bike garmin to ensure I have satellites.
  • Grab Wetsuit, goggles, a gel packet, and swim cap

 

Swim: (35 minutes)

  • Start towards the back of the pack. 
  • Relax, breath every third stroke to keep consistent and balanced.  Count strokes, every 10 site.
  • Keep in my box!!!  This is my race and I will just chill as I swim.  I will not set a HIM PR based on my swim time.
  • Start to play out the bike and run at the turn around point.  Stay in the box.  Do not stress about others.  Remember to sight and do not trust the shoreline for sighting.
  • If the back starts to hurt, stand and stretch (you can do this the second half of the swim.)

 

T1:

  • Yank wetsuit half way down as I roll into transition.
  • Once in transition, start my bike garmin, strip wetsuit, drink some fluids, and take a gel.
  • Put on helmet, socks, sunglasses, sun screen in that order.   
  • Get out of Transition.

 

Bike: (3 hours)

  • Consistency is key.  For the first 30 minutes, let people fly by.  Drink, get comfortable, and keep to your plan.
  • First 30 minutes, keep watts around 130.
  • For the rest of the race, keep my watts at 150 to 155.
  • Drink 1.5 bottles of Gatorade/water (a 75% Gatorade and 25% water ratio)  Dilute the Gatorade to help prevent belly issues.
  • Gel every 30 minutes, this is time is set on my bike and fenix to go off.  So once the alarm goes off take the gel.
  • Stay AERO!!!!  This course is flat and I can make speed by staying AERO, I can lose tons of time/speed by sitting up.  Just get comfortable.
  • Remember if you have a head wind going out, you have a tail wind coming back.  If you have a tail wind going out, you have a head wind coming back.  Stay Aero no matter what.
  • DRINK FLUIDS!!!  It is going to be hot out there.  Pour water into your helmet as needed. (try to do once or twice during the bike.)

 

T2:

  • Take off helmet, put on hat.
  • Add Gels to back pocket of tri top.
  • Add sun screen
  • Take gel based on the last time you took one.
  • Replace socks if needed because of mud or something else.
  • Put on hat and running shoes.  Leave transition adding gels.  Slow is smooth, smooth is fast.

 

Run: (2:10)

  • The run is HOT!!!
  • Zone 1 for the first 2 miles.  Add ice to front, back, and hat to cool down.
  • Zone 2 +30 for miles 2 to 8. 
  • Zone 2 for 8 to 13. 
  • Walk every water stop for 30 steps.  Keep getting water and Gatorade.
  • Take Gel every 3rd water stop.
  • Focus on finishing without walking (besides water stops)

Goals of this race:

  • No walk breaks between water stops.  Keep it slow if I have too… This is the biggest issue I have on the run … I cannot walk during the portion.  Just run slower.  I lose so much time from miles 9 to 13 because I typically walk
  • Enjoy yourself
  • Remember why you keep doing this!!! Cause you love pain, you love to finish these races, and most people never thought you could do something like this.
  • Things to focus on:

o   The next thing.  Do not focus on what you are doing at that moment; focus on what you will be doing next. 

o   Focus on my IM in September and how you will do that next race.

o   Stay in the box and things you can control.

Comments

  • Kerrie FreebornKerrie Freeborn
    Looks good.  Love the "park in usual spot."  Have you tried one of those cooling towels yet?  Hope your back cooperates on race day! 
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