I want to thank the WSM RPs posted with crazy expert details, which made this one easy!
Training this OS has been good - when I could train. I am stuck in a get fast - get injured - rinse and repeat cycle. I know my fitness is in there, but my body is being a fickle SOB. Victoria will be about swim execution and trying harder to be a good ENer on the bike. Once I'm off the bike I plan to jog for 20 minutes. If the ankle does not relax by then, my day will be over. If it does relax, I will spend as much time at TRP (8:00) as possible.
Pre-swim
- WARMUP!. Stretch, jog, jumping jacks, dynamic ankle dances, etc. Get fired up!
- I do not plan to swim however. That water is cold and green as diarrhea and I plan to spend as little time in there as possible.
Swim
- IMAustin '15: 38:46/2:00/100 pace in a wetsuit.
- With a rolling start, I plan to get in the water first with a print out of Coach R's mug stapled to my forehead while recounting my time swimming on the olympic team. Let them feel the fear
. Then make them climb over me
.
- Key thoughts: exhale completely, over the barrel, squeeze the cheeks, kick from the hip.
- Channel the positive. It will be over too soon and the bloody bike seat (I hate you) awaits.
- Since I may not be able to run the 13.1, plan/goal is to burn some matches here, turn it on after the last turn to a negative split.
T1
IMAustin'15: 3:39.
- 150-200 yard run to my bike
- Shoes, sperm hat, glasses, go.
Bike
IMAustin'15 2:43, NP 231, HR 153, speed 20.50mph at the same FTP. I am 4lbs heavier now though.
- As I study my performance at IMAustin, I see that I did not take the first 20' slow. My ave HR was 157 and NP for that stretch was 230, which is the same HR/NP I held until the last 10 miles. During that race I recall a long line of bikes that could not be passed easily due to a narrow shoulder - I did not bonk, though I do recall being totally ready to be off the bike seat. I believe this ride was closer to the "ride I can do" rather than "the ride I should do". Though I had a PR run at 1:43, it was a true "positive split" run which did eventually fall flat with a 9:14 final mile.
- My intent this time around is to be part of the 10% that know what they are doing. As a dumbass who likes to see how long I can be with the FOPers, this a challenge.
- FTP is 286W (tested 2 weeks ago).
- 75% is 214W. So, I plan to hit 212-217 or so for the first 20 minutes. Should be doable since the first 20km is a net downhill.
- 85% is 243W, where I would like to be for km 20-66. That will require going into the first climb (~38km) with a NP of around 235 because I will need to spike some wattage to get up the hills.
- The race becomes an uphill battle at km 66, with one climb at 9% grade. My goal is to keep the wattage below 300 here.
- I intend to blister that downhill
.
- The last 10km will be frustratingly slow because of the hills, just need to remain patient and try to keep watts up on the downhills.
T2
IMAustin'15: 2:34
- Helmet shows off. Socks, shoes, hat. No go bag, run out with bar, pickle juice and belt in hand. Place belt on during the run.
Run
- Eat bar and drink pickle juice to keep the pace at a mosey. HR goal 120-125.
- Be honest with yourself. If your ankle still hurts at 20 minutes, walk away.
- If in pain at the half way point, walk away.
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