Gabe's St George 70.3 Race Plan
Race Plan: St George 70.3 Year 3
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2016 Targets |
2015 Results |
2014 Results |
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Overall Time: 5:30-5:40 |
Overall Time: 5:48 |
Overall Time: 6:40 |
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Swim: 42 |
Swim: 44 |
Swim: 46 |
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T1: 5 |
T1: 4:39 |
T1: 6min |
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Bike: 3:00 |
Bike: 3:01 |
Bike: 3:27 |
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T2: 2 |
T2: 1:47 |
T2: 5min |
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Run: 1:45 |
Run: 1:55 |
Run: 2:15 |
Well, this should be an interesting race. The last two years the mercury pushed through 90F, making the already tough run course a march of the zombies. This year the forecast is mid-60s with showers. I may actually be cold in St George, as hard as that is to believe.
I did a tri camp in St George last weekend, and it was hot and scary windy. The descent from Snow Canyon was terrifying in crosswinds. I’m surprised nobody crashed. I ran the half marathon when it was 87F, and it was just brutal without aid stations every mile to pour ice water on my head. Sand Hollow was so choppy it was difficult to sight. I had to climb up on rocks to see where I needed to go next a couple times.
This is a tune up race on the road to Boulder. I haven’t done a triathlon since June of last year at Boulder 70.3. I spent the second half of last year as a hippy runner, setting a PR at the St George Marathon and doing my first ultra at the Antelope Island 50k.
This race will be crucible to see where I’m at and what adjustments I’ll need to make in my training. Here’s my current self-assessment:
· My swim is improved by about 5%. I did a 1.2-mile swim in Sand Hollow in 42 minutes, despite the swirling water. I can do 1.2 miles in the pool in under 38 minutes. I only swam 1-2 times per week last year. I’ve been more dedicated the last couple of months using SwimSmooth workouts, usually getting 3 quality swims in.
· My bike is about the same at 230W. I only did a handful of rides during my run-focused period last year. It has taken a lot of work to claw back my bike fitness, starting at an FTP less than 200W in December. Like last year, my positional fitness is not great. Fortunately, the longest I’ll have to stay in aero on this course is maybe 20 minutes.
· My run is improved by about 10%. I did St George 70.3 last year at a VDOT around 44-45. I’m at 49 now. Still this is a legit run course, so I need to avoid getting cocky.
Pre-Race
Thursday
· Begin carb loading by tracking calories and carb consumption in MyFitnessPal. Target a minimum of 500g carbs. Pack carb sources including bagels, fruit, and sports drink. Take in carbs every hour.
· Leave work early and drive from SLC to St George, arriving in the evening
Friday
· Drink sports drink throughout the day to carb load and stay hydrated in the dry desert air
· Depending on how I feel, do a short shake out run or easy ride of the run course
· 9:00AM – Check-in and pickup race package, but don’t linger to see all the dudes in compression socks with t-shirts from Ironman Badass MoFo
· Return to hotel and prepare gear bags (see below)
· 6:00PM Attend EN dinner (Is this happening?)
Bike / Morning Bag
· Aero helmet
· Rimless sunglasses
· Tri cycling shoes
· Socks in case I want to wear them
· Pre-rolled arm warmers
· Extra tubes
Run Bag
· Socks
· Hoka Cliftons
· Throw-away long-sleeve shirt to put on if I’m cold
· Race belt with number loaded with 4 GU Salted Carmels (go bag)
· Visor (go bag)
· Running sunglasses (go-bag)
· Sunscreen (go bag)
Morning Bag
· Wetsuit
· Clear goggles plus tinted set as backup
· Timing chip
· Swim cap
· Trislide lube
· Pre-workout drink
· Bike nutrition
o Aero bottle filled with Tailwind for refills
o Tailwind in Nalgene bottle to go in Torhans 30
o Bike bottle with Tailwind for refills
o GU Chomps and cutup Clif Bar
Race Morning
· Wake up at 4:00AM
· Eat cereal + coffee up
· Apply two layers of sunscreen
· Depart by 4:30AM to catch shuttle
· Drink Gatorade on ride
· Arrive at 5:45AM
· Immediately check ties. Last year I had a flat. Go to bike tech before line forms to get repaired.
· Setup gear in transition
· Connect HRM
· Pre-workout supplement 15 minutes before start
Swim
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Target time: 42min |
Target pace: 2:00min/100yds |
· Warm up using strength cords since no pre-race swimming is allowed
· When wave enters water, easy swim out to starting buoys to warm up, but not too easy because there is only 3 minutes
· First 10 minutes – go easy counting strokes, sight off buoys on the left
· Try to find feet or bubbles to draft. With clear water, it will be easy to see other swimmers.
· If fast swimmers from later waves try to climber over, throw elbows to discourage them. This race has been the lowest contact of any that I’ve done.
· After rounding the last turn buoy and the boat ramp is in sight, start kicking harder to get blood back into the legs.
· Swim exit – run up boat ramp, unzip wetsuit, and find wetsuit stripper
T1
Target time: 5min
1. Jog from strippers to my bike and gear. Make sure to identify a landmark during walkthrough.
2. Put wetsuit, cap, and goggles in swim bag.
3. Spin crank to wake up PM and turn on bike computer.
4. Open bike bag
5. If cold, put on arm warmers.
6. Put on socks and shoes.
7. Put sunglasses in mouth.
8. Put helmet on head and buckle.
9. Put on sunglasses.
10. Walk bike (don’t break a cleat) to mount line.
11. Clean mount at the line, pedaling away softly and safely as I confirm PM is up and running. Watch out for other riders attempting a “fly mount” for the first time.
Bike
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Target time: 3:00 (BestBikeSplit predicts just under 3hrs) |
Target Speed: 18.5 MPH |
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Target NP: 178W |
Target IF: 0.8 to top of Snow Canyon |
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Target TSS: 180 |
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· Try to stay in low Z3 (165W) during the first stretch of gentle climbing for about 3 miles up to Nemesis
o People will pass like I am going backwards. Let them. I’ll see most of them later on the bike or the run when they’re walking.
· After crossing the cattle guard at the beginning of Nemesis, I’ll have to crank up the wattage to low 200s. Come over the top of the hill and stay on the power.
· Settle in at target wattage.
· Around mile 35-38, refill Torhans with Tailwind from spare bottle. Make sure to do this before Snow Canyon.
· Climb Snow Canyon at around 210-215W. Stay on the power coming over the top and blast back into town. IF should 0.8 at the top of Snow Canyon. Forget about it after this.
Nutrition Plan
· Target: Consume about 300 calories per hour and about 500mg of sodium (I can’t handle the 1000mg EN recommendation – it gives me a rotten stomach)
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Nutrition |
Frequency |
Calories / hour |
Total calories |
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4-6 oz of Tailwind from Torhans 30 on aerobars |
15 min |
200 |
600 |
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Eat Gu Chomps and cutup Clif Bar from bento box |
30 min |
50 |
150 |
Power Guidelines
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CATEGORY |
WATTS |
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Flat/Roll |
171 |
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Flat/Roll |
162 |
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Flat/Roll |
165 |
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Minor Hill |
185 |
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Medium Hill |
206 |
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Major Hill |
211 |
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Extreme Hill |
215 |
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Minor |
138 |
T2
Target time: 2min
· Roll downhill to the dismount line, hop off the bike and jog to spot on bike rack.
· Take off helmet, tri shoes, and riding sunglasses, putting them aside.
· Open run bag.
· Take out shoes, socks (if needed), and go bag.
· Put on socks then shoes.
· Grab go bag, and head to a port-a-potty. Memorize location on walkthrough.
· Use port-a-potty.
· Jog out of T2.
· During first half mile of run, open go bag:
1. Put on visor and running sunglasses
2. Put on race belt
3. Apply sunscreen
4. Keep Ziplock bag in case I need it for ice
Run
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Target time: 1:45 |
Target pace: 8:00min/mi |
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Target TSS: 130 |
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· Go conservative until the big climb at about mile 2.5 on Red Hills Parkway and keep HR in Z2
· Use HR + RPE since pace will be all over the place will all the rollers
· Walk 20 paces at every aid station to take in nutrition
· Set Garmin Fenix 3 to autolap every mile and just focus on hitting the targets for that mile. If I have a bad mile, just let it go.
· The run is my relative strength. While everyone else slows down, keep getting faster. Use mental toughness.
Pace
· 0-3 miles – Z2 + 30” (8:30/mi). Don’t let HR get out of Z2. Will probably have to go up into Z4 HR to climb the hill without walking. Keep cadence up and shorten strides up the hill.
· 3-10 miles – Z3 (8:00/mi). HR can stray into Z4 for climbs but keep it in mid-Z3. Stay loose and have fun. Smile and joke with volunteers.
· 10-13.1 miles – Z4 (7:00/mi) Run like I’m being chased by a dinosaur. Get nasty, count kills as I pass people. It’s all downhill, keep legs churning, lengthen stride. Shut up, quads!
· Finish – slow down and enjoy it! Look gooood for the picture!
Nutrition Plan
Target: Consumer about 200 calories per hour.
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Nutrition |
Frequency |
Calories / hour |
Total calories |
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3-4 oz of Gatorade from aid station, walk 20 paces |
Every mile |
170 |
300 |
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Shot of Gu gel with caffeine to stay alert |
Every 3-4 miles |
100 |
200-300 |
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Take water as need. Dump ice water on head if hot. |
As need. |
0 |
0 |
Questions
· I’ve never done a tri in the rain. What gear should I have? Showers would actually be welcomed during the run. I’m guessing the bike could get pretty miserable.
· I love the LG M-2 tri suit, but hate that it doesn’t have real pockets. I could maybe stuff arm warmers in my bento box. What are other ideas for storage if I need more gear? I may have to wear a different tri suit to have pockets for storage.
· I don’t ride my bike in the rain if I can avoid it since I have a pain cave appointed with a Wahoo Kickr. What should I watch out for in terms of bike handling? I know the paint can get really slick.
Thanks for reading!
Comments
Tim, genius idea on the borderline weather storage! I store my tools and repair kit in an Xlab Mezzo pod that goes in a bottle cage behind the seat. I have an extra bag I can strap to the wing behind my seat to put some tools in. Then I can stuff some gloves and a vest in pod if it looks borderline.
Fortunately, the weather forecast is looking better. It is predicted to be cool but showers are looking less likely. But weather forecasts are meaningless in Utah under about 24 hours. I'll go prepared for foul weather.Great advice as always!
Reference the cold; my feet seem to be the only thing that ever affect me too much...hence, wearing toe covers on the bike shoes make all the difference to me, and don't think they disadvantage aero or weight considerably.
Best of luck, Mark.
Mark, great advice!
When I drop my bike off Friday, I'll bring my cycling shoes so I can try carrying them to the mount line while pushing the bike. I'll see how I like it versus putting them on at the rack. T1 at St George is a giant parking lot, so no mud to worry about.
I totally wasn't thinking of toe covers. And I don't know why -- I'd wear them for any other ride in the 50-60s. I'll definitely wear them. My feet are going to be frozen coming out of the water. Sand Hollow is currently at about 57F. That's what it was when I was down there the weekend before last. I had to sit in my car for about 15 minutes to warm up.