Lindsay's 2016 Liberty 70.3 Race Plan
Hi all! Just wrapped up my race rehearsal, so like the good EN athlete I am, it's time to finalize the Race Plan! Thanks in advance for reading – advice, recommendations, etc all welcome! I'm going to race the Liberty 70.3 in Minnesota on June 11. Last year this race was my very first 70.3 and I am super excited to head back and (hopefully) put up some improved results.
It’s been a lot of fun moving into year 2 of long course training because I have a benchmark and don’t feel like I’m just winging everything. Last year I finished this race in 7:40:XX. My goal this year is to come in under 7. My run is MUCH stronger than where it was last year at this time. My bike is better, but not as significantly as I’d hoped other than that San Francisco is forcing me into becoming a climber.
Without further ado…
Thursday:
Travel day! SFO – MSP
Rental car, hotel, bike set up
Dinner with friends 7:00pm – Pasta with chicken
Friday:
Big breakfast (before 9am) – pancakes
Sip Gatorade throughout the day
Packet Pick Up
Early, light dinner, early to bed
Can’t check anything in until race day – so make sure everything is ready to go come race morning.
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MORNING THINGS (on @ hotel) |
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Tri shorts |
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Sport bra |
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Tank |
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EN Top |
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Sandals, sweatshirt, pants |
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BIKE |
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2 bottles OSMO (will fill & add race morning) |
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Frame bento: Gel (2), Clif blocks (1 package) |
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Saddle bag: Tube, CO2, Tool kit |
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TRANSITION BAG |
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Towel |
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Sunscreen |
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Watch |
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Bike shoes |
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Sunglasses |
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Hat |
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Helmet |
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Run shoes |
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Socks |
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Race belt (bib attached) |
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Run nutrition: gels (3), Salt tabs for emergency |
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RACE MORNING BAG (bring to site) |
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Wetsuit |
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Goggles |
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Swim cap |
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Ankle chip |
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HRM |
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Pump |
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Gu |
Saturday (Race day):
4:15a Rise & Shine!
Chill. Spend some time visualizing the day.
Shower, braids, sunscreen
Everything is packed & ready to go. Except: Mix 2 bike bottles with Osmo
Breakfast:
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TIME |
NUTRITION |
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5:00a (Banana & GE in car on way to venue) |
Coffee |
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2.5 cup applesauce |
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Whey Protein |
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Banana |
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Gatorade Endurance (sip throughout the morning) |
5:00a – Leave for race venue
5:30a – Transition opens
Transition: Set up, Tires pumped, Mixed bottles added to bike, Find bike in/out, run in/out and walk the path, HRM on, bathroom break
7:15a - Wetsuit on, line up with wave
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TIME |
NUTRITION |
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20 min before Start |
Salted Carmel Gu |
Swim (Target – 42:00, LY time – 48:03)
Focus on form (only swim as fast as I can while still keeping good form). Count strokes. Sight more than I think I have to (I zig-zagged all over this swim last year and was super disappointed in my time)
T1: Goggles off, cap off, unzip wetsuit on the jog. No need to “run”. Slow is smooth. Smooth is fast. Helmet. Shoes. Glasses. Watch. Go.
Bike (Target – 3:30 – 3:35, LY time 3:42:55)
Begin Fueling 10 minutes into bike/once HR drops
First 30 minutes = EASY (low Z2), after 30 min increase effort to low Z3
Focus:
1. Stay in your box – don’t try to keep up with people who pass me if it doesn’t fit into the plan
2. No mashing up the hills
3. Remember nutrition
4. Cadence. Cadence. Cadence. No Lolli-gagging.
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BIKE |
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TIME |
NUTRITION |
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1 bottle/hour |
48 oz OSMO + whatever is on course, I believe it’s Heed) |
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:10 |
Gu |
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1:15 |
2 Blocks |
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2:00 |
2 Blocks |
| 2:45 | 2 Blocks |
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3:30 |
Gu |
T2: Helmet off. Bike shoes off. Sock, sock, shoe, shoe, race belt. Bathroom break. Go.
Run: (Target – 2:30 – 2:35, LY time 3:03)
First 3 miles = z2 + 30” (Don’t push it, slow and easy, this will make your day)
Mile 3-10 = z2, 30” walk break every mile (run my race, don’t make friends)
Mile 10 = Time to race. Find some people to pass.
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RUN |
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TIME |
NUTRITION |
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Mile 1 |
4 oz Heed* (I believe this is what’s on the course if same as LY) |
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Mile 2 |
4 oz Heed |
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Mile 3 |
4 oz Heed |
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Mile 4 |
1 gel/water |
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Mile 5 |
4 oz Heed |
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Mile 6 |
4 oz Heed |
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Mile 7 |
4 oz Heed |
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Mile 8 |
1 gel/water |
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Mile 9 |
4 oz Heed |
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Mile 10 |
4 oz Heed |
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Mile 11 |
4 oz Heed |
* Knowing myself, I won’t fuel at each mile on the run but will do it for as long as it feels good.
Finish line (and beyond): Smile. Chug chocolate mile. Enjoy a couple days off from training before jumping into IMWI training!
Comments
Good looking and well thought out plan in terms of pacing, nutrition, execution.
Looks like you have about 50% chance of rain, high of ~78 and 55%+ humidity........not too bad.
What is your HR ceiling for your bike leg and what is your HR goal cap for the first 3 miles of the run as well as thereafter?
Liquid calories and low calorie content looks right on for a 70.3. What form of caffeine are you ingesting on the back half of the run? Gels?
Good luck out there!
SS
You're going to do fantastic. Focus, REMEMBER your 4Keys, sometimes the biggest thing with beating a clock and PR's is focusing on the day, everything takes up energy and time (which you know) I like your goals, you're learning so much and becoming a stellar athlete. Proud of you and can't wait to virtually cheer you on.
Other thing I would add is BASE salt instead of salt tabs, I'm a HUGE supporter of this product and have watched it perform miracles.