Steve West Quassy Double Race Plan
Quassy weekend will be my 6th HIM double and is ‘B’ race on my path to IMLP in July. My goal for both races is to do the best I can, PR’s would be great but must avoid injury at all cost. This year is all about Lake Placid and my dream of a sub 12 hour finish.
Recent training has been much better than mid/late winter from both a consistency and mental POV. My biggest obstacle besides work has been caring for my elderly mother who lives nearby in a pseudo-independent state. I am there 3-4 time/wk., do her shopping, laundry and meds among other things. I love her dearly but it really requires a lot of time and effort away from home and training. OK, done whining….. Move along, nothing to see here.
Health is good with no injuries. FTP tested at 210 (2.98/w/Kg) maybe a bit higher but will use my test numbers as they are. Current VDOT is 45.6 and is only a few seconds different than most of my training paces since the OS.
Bike: Cannondale Slice, Ultegra/Dura Ace drive train, custom cassette. Tires: Conti 4000 II w/Latex. Wheels: Flashpoint 60mm front, Power Tap hub, and disc cover with awesome fast EN decals! Goal watts taped to bike: Oly on right aerobar, 70.3 on top tube. Hydration: 1 cage on seat tube, 2 behind the seat. Flat kit behind the seat.
Prep: Pack hardware and equipment Thursday evening after visiting mom. Bed early, no later than 9PM. Will finish packing soft goods in the AM.
Travel Friday – Up at 4:00, leave by 7:30, 6 hour drive. Go to registration, head over to the beach for transition recon and a swim before dinner and hotel. Haven’t decided if I will rack my bike then or come back in the evening. Apply race tattoos. Bed by 9PM.
Saturday: Quassy Olympic Previous PR @ Mooseman 2011 > 3:05:03
Up at 4:00 for coffee and PB&J. Leave for venue by 5:15AM to get an on-site parking spot. Transition opens @ 5:30, closes @ 06:40, swim wave 3 @ 7:05.
Setup:
- · Morning Clothes – EN Tri top and shorts (old version), timing chip, track pants, hoodie, GPS, HRM, lube, 20 oz Infinit 250 cal.
- · T0 – Setup transition area. 2x26 oz Infinit 275 cal. Pump tires, Start both GPS units – 310 in multisport, 500 auto off, auto pause, calibrate, Joule 2.0.
- · Swim Bag –Neon Green swim cap, goggles, ear and nose plugs, sleeveless wetsuit, 20 oz Infinite 250 cal.
- · T1 – Bike, shoes, helmet, Tifosi Vogel shades, T-Mat, squirt H2O bottle for feet if needed, towel. (extra 12 oz Infinit 250)
- · T2 – Asics, socks, race belt w/bib, (extra 12 oz Infinit 250)
Swim – need to do recon (full vs sleeveless) anticipate 0:28 swim. Setup second row left (outside). Ignore everyone and swim steady. Zipper down and peal top on run to T1.
T1 – 3:00 leave goggles and cap on until wetsuit stripped and rolled/folded. Towel face, Helmet and shades on, squirt feet as putting on shoes. . Slam 12oz Infinit if behind on cals. Grab bike and go!
Bike (25.7 miles) – guessing 1:18. Plan to ride @ IF.88. Target watts at 185. Flatten the hills and stay in my box. No soft peddling. Nutrition @ 15’ alarm.
T2 – 2:00 rack bike, helmet and shoes off, keep shades. Socks on, shoes on. Slam 12oz Infinit if behind on cals, Grab Bib and Go!
Run – Expect 47:30. Start easy, 8:30’s and let pace climb slowly over 2 miles to MP @ 7:55. Push to HMP for the remainder. Best pace with current fitness is going to be 7:40ish. Assess pace often and prevent any injury before the 70.3.
Estimates based on training times and perfect execution on a perfect day add up to 2:29 and that seems way too fast for me. Best just to let it sort itself out on race day.
Post-Race: Bike check prep (leaving in transition) – Collect GPS, Joule and water bottles for refueling, check tires for cuts and wipe down frame. Police area for personal items and trash.
** Get timing chip for 70.3 **
Team lunch. Will need to coordinate with Tim C and/or Charles H. as Carole will be visit HS friends in New Haven for the day.
Back at Courtyard Hotel, prep Infinit and PBJ for AM. Prepack for early hotel check out. Bed by 9pm
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Sunday: Quassy 70.3 Previous PR @ Timberman 2012 > 5:48:55
Wake up at 4:00 AM for coffee and PBJ. Leave for venue by 5:00 to get an on-site parking spot. Transition opens @ 5:15, closes @ 06:30, swim wave 7 @ 7:20.
Setup:
- · Morning Clothes – EN Tri top and shorts (new version), timing chip, track pants, hoodie, GPS, HRM, lube, 20 oz Infinit 250 cal.
- · T0 – Setup transition area. 3x26 oz Infinit 275 cal. Pump tires, Start both GPS units – 310 in multisport, 500 auto off, auto pause, calibrate, Joule 2.0. 5-Hr Energy
- · Swim Bag – Neon Orange swim cap, goggles, ear and nose plugs, sleeveless wetsuit. 20 oz Infinite 250 cal.
- · T1 – Bike, shoes, helmet, Tifosi Vogel shades, T-Mat, squirt H2O bottle for feet if needed, towel. (extra: 12 oz Infinit 250, jersey or vest)
- · T2 – Asics, socks, go-bag (Bib, 3 PB gel, 3 saltstick in baggie), (extra: 12 oz Infinit 250, 5hr Energy)
Swim – 38:00; Setup second row left (outside). Ignore everyone and swim steady. Zipper down and peal top on run to T1.
T1 – 3:00 leave goggles and cap on until wetsuit stripped and rolled/folded. Towel face, Helmet and shades on, squirt feet as putting on shoes. . Slam 12oz Infinit if behind on cals. Grab bike and go!
Bike – 2:57; Goal watts 172, IF 0.82. Start Garmin 500 after clipped in. Flatten the hills and stay in my box. No spikes and no soft peddling. Nutrition @ 15’ alarm
T2 – 2:00; Rack bike, helmet off, shoes off, keep shades. Socks on, Asics on, Grab go-bag and go!
Run – 1:43; Goal pace 7:50. Start easy ~ 8:30, ramp up to goal pace over 3 miles. If still feeling OK at mile 10, pick up the pace and hang on. 3 gels in tri top pocket. Gel @ 4, 8. Water as needed, saltstick if excessively hot.
Estimates based on training times and perfect execution on a perfect day add up to 5:23 and that seems way too fast for me. Best just to let it sort itself out on race day.
Comments, suggestions and critical review always welcome.
Comments
The one note that I'd make is as I'm sure you've heard, this course is packed with hills. The bike has plenty of them, and the run has you begging for mercy. I paced the first half of the run (the hilly part) strictly by HR and only after then was I able to get into more of a pace by time....this will be especially true if it's a warm day. Similarly, this is a tough course to compare past results from other races because of all those stinking hills....very few places to stay tucked into aero for very long on the bike - very technical course!
That being said, you look super well prepared. I look forward to meeting you if I get over this virus and my energy returns in time! Have a great race(s)!
...as to the unrealistic times suggested above, well, those are on only moderately hilly courses and will not be how my weekend goes. I get that, but figured on any other course they are realistic, so they are there mostly as a reference and not goals.
@ Brad - on the run I do pretty well judging RPE, HR and pace. Pace really only works on flats and gentle rollers. Just remember I come from a marathon background (23 so far) and have honed my running skills on challenging courses. So my approach is - no commitment to pace when RPE or HR say otherwise. I do hope you are feeling better by early tomorrow and can rehydrate/refuel in time to have a good race too.
Yeee Haaaa! Bring it !!