Bill Manard's IM 70.3 Cozumel Race Plan
Copying from my own notes, using an earlier RP, so I hope I got everything updated correctly...
Ironman 70.3 Cozumel Race Plan
Sunday 20 Sept 2015
Random background thoughts: Second race of this distance. One prior 70.3 (2014 70.3 Miami - 50:24 (against current)/3:04:23/2:42:20 (burned/blew up)); previously 2 years experience with shorter races. 2nd season EN training. Tagged as AA race. Prior long-course race this year was Legend 100 (RP and RR in forum). Would go to Cozumel to dive anyway, so this makes a good race-cation.
Training history: Started IM*Half intermediate plan in week 13 (GF intermediate weeks 2-7 before that). Had been very diligent in completing 95%+ of WKOs until last week (travel for work, with 12 hour days there, made it difficult). Dropped a bit off of my target CTL because of this. Didn't have a great RR2 bike (or brick run) due to heat and failing to plan for heat.
Stats:
FTP 210 (2 weeks ago)
V-dot 35 (end of NOS)
Threshold pace for swim ~1:43/100y without neoprene fresh water (race is salt)
Weight 76 kg (ideal for me would be ~70-72)
AG M4044
Race venue: held in Cozumel. Two transition race. T1 at swim exit at Chankanaab Park. T2 is downtown (bike handoff; first time having this method). Swim is 1 loop; if current is normal direction, first 25% with current, middle 50% against, last 25% with. Fairly short run to transition. Transition in place; have swim gear bag. Bike course is sealed surface decent condition roads with potential for significant cross winds (10-30 mph), especially on the east side of the island. Course is about 1 1/3 loops of island with some in-town riding about 65% of the way through and at end; bike is setup with 11-25 cassette due to the flatness of the course. Run course is along the malecón, 2 loops. Temperature expected to be mid-70s at start, mid-80s with 60-70% humidity by end. Wind generally increases through day.
Pre-race:
Thursday: finish packing dive gear and bike (first time using Rüster Hen House). Get to bed fairly early due to early flight the next day. Go through both checklists to ensure no missed items (also packing UW camera, making it more challenging to get everything in).
Friday: Leaving STL at 0800, arriving CZM 1445 connecting through DFW. After picking up all gear, fight through the timeshare vans to get a van to our hotel (staying at Hotel Cozumel, which is where briefings are and <1km from expo/check-in at the convention center). Walk up to registration, maybe look around expo, head back to hotel. Maybe go across the street for a quick swim, just to get used to conditions; it'd probably be easier than the "official" swim practice the next morning. Reassemble bike and put run bag together (extra socks, shoes, sunglasses, hat, extra sunscreen). Get all of the electronics charged. Get dinner and get to bed.<br />
Saturday: Probably take bike out for quick check of tuning, brakes, etc. Won't do the "official" bike practice, which is a complete lap of the island; seems crazy to do the day before the race. There will be a street closed down for testing, but not too close to our hotel, so that's probably not the best option either. Lots of attention to hydration due to heat and humidity. Attend briefing at hotel at 1030. Walk run bag over to check-in in front of Mega. Take bike on shuttle down to T1 and setup to extent possible (probably bring fluids the morning of race); shoes, socks rolled up/greased, extra sunscreen, +/- arm coolers, extra chamois cream, bottle of sport drink (bring in the morning), race belt with number (may bring in morning; haven't decided). Head back and get off my feet; grab dinner early and rest/go to bed.
Race day (Sunday):
Awake about 0330-0400. Put on party clothes + 2 coats sunscreen. Morning ritual food - coffee + Bonk bar +/- another; sip sport drink until 30' prior to start. Transition opens at 0530 - try to be there at open (need to catch shuttle at 0515). Bike has helmet and visor on bars. Put fluids on bike and on ground. Bike on big ring, inside of cassette. Load bike with fluids (GE); ensure gel bites/bars are there.
After setup, about 0615, take a gel right before stopping drinking and apply final sunscreen. Offload fluids one more time before heading to the start. Get into swim skin. Chat with others in my wave (not yet posted; probably shortly after 0710). Work on ensuring I'm mid-pack. Work of extra energy/warm-up
Swim: Hit the water when called (in-water start). Position myself as planned above. At start, get into a rhythm (long/strong/slow=fast) after working through the initial washing machine. Once on my own, sight off of buoys, make the turns close, only draft if the opportunity really presents itself. Goal time 43' (1:55/100y).
T1: Again, slow=fast. Strip off skin; put it and goggles/cap in bag. Go through normal rhythm. Work across line of gear in T1 section of T-mat; shove mat in bag. Helmet on, visor down. If sunscreen appliers available, take another coat. Jog bike to mount line and mount. Goal time 2:30-3:00.
Bike: Once out of parking lot on course, settle in with primary goal of getting HR down to 135. Once there, JRA (IF = 0.70) for first 20 minutes; start eating and drinking. If comfortable at that point, depending on wind conditions and such, pick up to 0.76-0.80 (whatever HR allows), staying down in the bars to extent possible (especially into wind). Course is dead flat (except minor ripples). VI 1.03 or less (watch on my 500). Goal is 40-48 (depending on temp) oz fluid/hr on the bike, as a mix of gatorade and water (stomach doesn't like gatorade only generally). Goal caloric intake 220/hr, feeding from the course except for the gel-bites I'll carry. This means a gel picked up every other AS (7 AS on course) in addition to fluids. If bananas are available at mid-point AS, grab one. Goal Na+ intake is about 800-1000 mg/hr, which means adding 1 SS+ cap/45 min in addition to other nutrition (carrying 6 on bike). Goal time 2:55-3:05 (depending on wind).
T2: Slip out of shoes coming up to dismount. Pop off bike. Hand off to volunteer. Grab run bag, dress and place helmet/visor/shoes; change socks if neede. Reapply sunscreen (or use volunteer if available). Hit the road. Goal 2:30.
Run: Keep HR about 145 (same as bike finish). Keep this, trying for 11:10-11:20 (Z1) pace for first 3 miles (3 AS). Walk 20-30 steps each AS. If doing OK at that point, push HR up to 150-155 with planned pace 10:50-11:00 (including walk breaks at AS). 920xt is set for 1 mile intervals to track pace. Watching HR is important due to heat on course - HR and pace are all that show on 920 primary screen. Aim for shade when possible (not many options. Ice in hat and shorts at AS. If not fully cooked at middle of final lap, increase to HR 155 as tolerated with best push to finish. Gatorade at each AS, gel every 3rd-4th (depending on stomach), pretzels if needed to settle stomach, cola if needed for energy (although continue once started). SS+ cap from belt every 3rd AS. Goal time 2:30.
Goal overall: Finish upright, around 6:20-6:30.
Thoughts/concerns?