Mark's Challenge Penticton Race Plan
I know this is a little late, but that's just the way this year has been. I would appreciate your comments and insights.
Preface
This year has been a little strange training wise. I started a new job in May just when the training was ramping up for the HIM in June and the IM in August. Because of the new job I had to work extra to make up time so that I could take off for the triathlons and a previously scheduled vacation. The other thing that made this summer a little tricky training wise was the “vacation” which was a family reunion on the east coast. As a result of the added stress I had to take a few more days off than usual so I’m not sure what to expect from this race.
Because of everything that’s happened I have adjusted my goals for this race to practice perfect execution and learn from the experience of completing another Ironman distance race. On the other hand, the taper is starting to feel really good. A lot of the little things that have been bothering me for the last couple of weeks are going away, so that’s a good thing.
Thursday
· Travel to Penticton.
· Drive the bike course from Oosoyus over the passes and new course section to Penticton.
· Check into the cottage and unpack.
Friday
· Check out the swim venue early to see what the sun situation is like
· Have an early lunch.
· Check in and pick up packet.
· Go through the Expo
· Try to hook up with other EN folks
· Go back to the cottage and take a nap
· Go to the meal and meeting
· Go home, relax, and get to bed
Saturday
· Sleep in
· Have an early lunch, the main meal of the day.
· One last bike check and top off tires
· Get the T1 and T2 bags ready. Use checklist.
· Go to the venue and drop off bags and bike
· Go back to cottage and mix up race drinks and concentrated bottles
· Have a light dinner
· Drink a serving of Osmo pre-load hydration
· Get to bed early, 9:00 at the latest
Saturday
· Get up at 4:00 and have breakfast of muesli with almond milk and a bagel with honey and almond butter and a cup of coffee
· Get dressed and apply sunscreen
· Put on tattoos
· Load the fluids into special needs bag
· Take off and walk down to T1 at 5:15
· Drop off special needs bags
· Load my nutrition on the bike
· Mount torpedo bottle and Garmin
· Take a bottle of Osmo pre-load hydration and drink while waiting on the start
· Visit the portapotties
· Eat a clifbar at 6:00
· Apply TriSlide and get into my wetsuit
· Head down to the start line
· Line up near the front of the start and to the outside
· Take off at the gun at 6:30. 200-300 yards fast and find a set of feet to draft off of
· Settle into an easy rhythm that allows me to do alternate breathing
· Mind the catch and keep my form solid
· Exit the swim and use wetsuit strippers
· Remember, slow is smooth and smooth is fast
· Head over to the changing tent and put on shoes, sunglasses, helmet (and arm coolers if appropriate)
· Eat a rice muffin or clifbar while changing
· Stuff wetsuit, goggles, towel and extra gear into bag
· Drop off bag with volunteer
· Unrack bike, head towards exit
· Run the bike up the hill and mount at the top of the hill
· Use the 4 gears listed below during the ride. My 4 gears are
|
1st |
164 |
|
2nd |
173 |
|
3rd |
184 |
|
4th |
193 |
·
o Use the first gear for the first 7 miles (auto-lap set for 7 miles on Garmin)
o Increase my power to midway between the 1st and 2nd gears for the second 7 miles
o Increase the power to the 2nd gear for the 3rd and subsequent laps
o Use 3rd gear for hills longer than 3 minutes
o Use 4th gear for the hills shorter than 3 minutes
· Start to drink as well
· Let the crazies pass me as I stick to my plan
· Use my bike gears to stay in my goal watts and keep a VI close to 1.00
· Maintain appropriate power over the crest of the hills and on the downhills until I spin out in my highest gear then get aero and fly!
· Stay in aerobars as much as possible
· Pedal smoothly with a high (90) cadence
· Drink every 10 minutes and take in 24 to 30 oz per hour depending on the temp. Temps are predicted to be in the 50’s and 60’s so it will probably be on the low side of fluid intake.
· Eat 240-280 calories/hour – 1 rice muffin every 45 minutes and then switch to gels at 90 miles to get ready for the run.
· Take 1 salt stick tab per hour for each of the last 3 hours if it’s hotter than predicted
· Execute like a ninja!
· Adjust power lower by a few watts if it looks like the bike time will be over 6 hours.
· Eat an additional gel in the last mile of the ride
· Dismount the bike and run into T2
· Rack bike and put on socks, shoes, and number belt (slow is smooth and smooth is fast)
· Put on my fuel belt and water bottle
· Take off and keep my pace at 9:37 for the first 6 miles (RnP say give them 3 minutes and they’ll make my day. Well go ahead punks, make my day!)
· Eat one clif shot block every mile
· Take 1 saltstick cap every hour
· Eat peppermint tums if stomach issues start up
· Drink 4-5 oz of Skratch labs drink every mile, more if it’s hot and my stomach can tolerate it but cut back if my stomach starts sloshing
· Increase pace to 9:07 for miles 4-22
· Have a gel with caffeine at mile 18 if necessary
· Walk the few steep short hills to keep HR low
· Thank the volunteers and encourage other runners (as I pass them of course)
· Increase pace slightly if possible for each of the last 4 miles
· Increase pace for the last mile and draw strength off the spectators lining the course
· Bring it home strong
· Enjoy the crowd in the finish chute
· Rejoice at the finish line!
· Grab some fluids and begin to recover (there is a beer garden!)
· Enjoy the feeling of finishing an ironman and visit with other participants in the post race feed zone!
· Go back to the cottage and take a shower, get car and go back in time to cheer Susan and other EN Team members on
· Have a good meal as soon as I feel like eating
Write up my race report while things are still fresh in my mind
Comments
Looks good, Mark! iirc, this race can be made or broken by taking the Richter Pass and climb to Yellow Lake (?) correctly, or incorrectly. Keep to your gears, let the hammerheads hammer, and enjoy the rewards of smart bike execution once it Gets Real on the run.
And make sure you have gear packed for any weather condition - it can change quickly!
Good luck at Muskoka.