RR & Race(!) for Swashbuckler Middle Distance Race UK
Hi all - your input would be appreciated - due to my schedule (jumped into week 7 of HIM 12 wk Plan) - I decided to use this local event as both RR #1 & a B-race opportunity.
Middle Distance event of 1.9km swim in a tidal river, 50m bike & 14m run on mixed terrain - Sunday 23rd.
Here's the plan so far:
Sunday: 0645 race start.
2 x Ensure+ (600 kc) at midnight (if ‘awake’) if not then as below.
Wake Up at 3:30AM, tea/slice of toast +600kc (2 x ensure, 1 x immediately, 1 in car). sip water.
1 x gel 30mins b4 start.
Chip on before setting off!
Dress normally for travel comfort, change at venue.
Check bottles: bike 1x750ml food bottle + spare, water for aerobottle + recovery drink.
Leave house at 4:15 latest for approx 40min drive to race site.
Body Marking
Secure good racking spot if not allocated.
Rack Bike & Setup, check gearing for 1st 50metres of race/mounting –easy gear.
Pump up tires
Fill aero bottle with water / load food bottle on bike.
Turn on Garmin & leave in run shoes (may leave it in transition bag if area looks ok)
Arm-warmers on bars if needed/shoes on bike with elastic, toe-covers on if needed.
Check bento for 2xgels, 2xCO2 + nozzle,razor,(craft knife), multi-tool/spare valve extender & SRAM missing-link. Tub secure under seat?
Helmet on bike/sunglasses in helmet/race number belt on top of helmet.
Set-up run-kit on towel - lots of talc.
Socks-in shoes, rolled down with talc. 1 x gel just in case, bottle of water to take quick swig.
Quick stretch, light jog in wetsuit, shoes back in place.
Consider wearing bike jersey if cold – roll down to waist (roll up during 400m jog back to T after swim).
Check entry & exit – any visuals/ref points?
30mins to go – gel with water.
Race Time!
Race Execution Plan
Easy warm up and position by ski ramp, wait for my wave, watch for any clues on tides etc from previous waves.
Swim 1900m (out and back in river estuary, should be slack tide, need to check b4, Saturday during orientation/course preview)
Focus & concentrate on stroke & feel – relax! You’ll catch the fast swimmers on bike/run!
What’s happening in my ‘box’ ? What can I do now?
T1:
Wetsuit to waist while running with goggles and cap in hand (try the kit in sleeve trick).
Roll-up bike jersey.
400m jog to T1 – think about T1 procedure, have time to run thru it. Don’t rush, keep HR down (uphill run).
Find bike – deep breath!
Helmet on first, then – wetsuit off & bag (just out the way) – race belt on + sunglasses.
Un-rack and go.
THINK, pace!!
Bike Plan: (50miles total BUT raced @ HIM pace to set-up run).
Bike gearing: Flat course – 53/39 x 12-25
Target Time: 2:15 (based on mileage but also ’09 results) BUT not at expense of correct pacing & executing the bike leg – overtaking, legal drafting etc. Ride legal, lots of ‘street furniture’, traffic-lights(!), country lanes, livestock & Sunday tourists (livestock have more sense!)
Current FTP: 296
Goal IF: 85%
Goal TSS: 173
Race Gears
- 1st – 239w – first 20 min and downhill
- 2nd – 252w – target watts
- 3rd – 264w - long hills (>3’)
- 4th – 277w – short hills (<3’)<br />
- DO NOT GO OVER 277 EVER
- Easy up hills, steady down and on flats, focus on low VI
- Keep it smooth, good lines on corners, free-speed – look for areas to reduce watts but maintain speed.
- NO SPIKED WATTS!!
Bike Nutrition Plan: (using Torq Energy – switching to Infinit before RR#2) NO, bike fuelling stations.
- 750ml bottle on seat tube with 245kc (4 scoops, tried a 300kc bottle which was a little ‘heavy’/sticky however) plus 1 x Torq Gel @ 112kc + water in aerobottle. Total 357kc for approx 2 hr bike. Electrolytes in both drink & gel, go with that & see what happens - maybe a little light?
- Save Gel for last 30mins of bike.
- Water only for first/last 20 minutes- try to sip feed bottle at least 2 x every 15 minutes followed by water as needed.
- additional water as needed.
T’2’ (back to bike rack space)
Arm Warmers off, Shoes left on bike.
rack bike
Helmet off, Garmin on.
Socks & shoes on
Run Plan: 14 miler but run as HIM.
Current vDOT: 48
Pacing Plan
- 3 miles @ 7:45 (MP+30”)
- 7 miles @ 7:16 (MP)
- 4 miles by feel (and considering RR).
Ideally - DO NOT GO UNDER 7:16 until after mile 10.
The race starts at mile 10
Focus on form, faster runner to work ‘off’? – head to toe ‘inventory’ – hip position/lean.
IF I decide to race then try find a fast ‘pace partner’ for last 4 miles.
Run Nutrition:
- By feel but try to alternate one cup water/Infinit at each aid stations (3 per lap, 6 in total).
- back-up gel as required but try to use only in last 4miles.
- coke (if available) starting at mile 10 or when I feel I need it
Comments
@ David - Well, that's certainly complete! What's the razor for?
the only thing I would add is, I personally would not drink ensure within 4 hours of the race. Just personal experience but it is too much protein for me that close to a race. midnight - 2am, sure, but not after 4 am. If you have tried it before and it works for you, then stick with it.
@ Al, razor is my back-up plan if I'm struggling to rip off the tubular, especially if its wet weather (quick slice and can get your fingers into the tyre & pull).
This will be my very first triathlon of any description! Getting a bit nervous and having to stop myself wanting to do rehearsals for my race rehearsal - I am doing a 10m TT today in full kit to dial the race wheels etc in but in general trying to train thru' as much as possible.
Also, picked up a slight hamstring niggle which I'm nursing this week, see how it all goes I guess.