Mark Maurer's CDA 70.3 Race Plan
Executive Summary: AG 60-64, first race in that category. Because of various factors my training has been inconsistent since Christmas, thus I feel the most unprepared/undertrained for any triathlon I’ve ever done. The good news is that I have always viewed this race as a recon race and supported training day for IM CDA in August. That and complete focus on ninja execution should get me through the day. My lovely wife Susan is doing the HIM and IM too.
Overall goal, execute well, learn the course, don’t do anything stupid to jeopardize getting to the IM start line in August.
The Details: Hamstring injury and a broken bike frame are just the latest issues in a long string of things that started in December with my mom’s terminal illness and death in February. I am the executor of her estate and I had no idea that dying was such a complicated and time consuming process for those left behind. A recurring hamstring issue has kept me from running for the last 3 weeks but I did a brick run off the bike this weekend and the legs felt good, at least for a short run. The seat post on my Felt B16 delaminated about that same time and my dealer has been trying to resolve that with Felt; however, they won’t give him an answer about fixing it or replacing the frame. He had a P3 in my size and made me a really good deal on it so I have a new bike to take to CDA. I got a 73 mile ride in on Sunday to get used to it and dial in the fit a little better.
Monday: Change the battery on the PowerTap, install the aerodisc, install bottle cages, go through tool bag and switch from training mode to race mode, check all bolts for proper torque, and change tires (LBS transferred wheels off Felt to P3). Pack all race gear that I’m not going to use between now and then using a checklist.
Tuesday: Go for a ride to check on fit changes and to make sure aerodisc is fitted properly.
Wednesday: Swim and a short run. Massage.
Thursday: Finish packing using checklist. Pack car.
Friday: Take dog to kennel. Drop off Susan at her presentation and then take the bikes to the bike shop for adjustments (Susan got a new bike as well and they know I’m going to be there when they open.) Pick up sandwiches for lunch and then pick up Susan and hit the road for CDA. Depending on when we get to CDA, we’ll hit the athlete’s village for registration and possibly the briefing at 5. Head to the B&B and get settled in and then out to dinner. Relax and enjoy the views from the deck.
Saturday: If we didn’t get to register and attend the briefing we’ll have to do that. Recon the bike and run course (I did CDA once on the old course.) Do a little swim to get used to the water and sighting. Do a short bike to make sure everything is working OK, attach number and drop it off at T1. Take a walk through the expo to see if there’s any last minute things we can’t live without and then go back to the B&B to chill and get everything set up for the morning. Go to dinner early (or perhaps get take out) and be in bed by 9:00.
Sunday: Transition opens at 4:30 (sunrise at 4:49). Pro’s start at 6:00, AG’s start at 6:15. Weather forecast sunny and upper 70’s.
Up at 3:30 and eat bagel with PB and honey, muesli, coffee, and OSMO pre-hydration. Leave B&B at 4:30. I’m still not sure if there will be changing tents or not so I don’t know if I’ll drop off bags or have to set up the transition area (the athlete guide is unclear on this). I hope it’s the former. Body marking. Assuming changing tents, drop off bags, pump up tires, attach and fill BTB bottle and load Skratch concentrate (down tube or behind the seat? Thoughts?), attach Garmin and calibrate, leave at always on. Check gearing and put shoes on bike. Eat a powerbar and sip on Skratch. Put on tri-glide, sunscreen, and wetsuit. Bag up morning clothes and head to porta-potties and que up.
Get in the water at 5:45 for a 5 minute warm up. Find Susan to get and give a good luck kiss and then get situated on beach. It’s a rolling start and I want to get into the 30-35 minute swim section. Enter the water and find some bubbles and hang on then settle in and swim my pace. I’ll breathe to whichever side I need to to keep from swallowing (too much) water. If my stroke gets ragged I’ll go to 4 breaths per stroke to smooth out my stroke. Goal time for the swim 34 minutes.
T1 – strip wetsuit and grab bag. Put on helmet and glasses and run through changing tent, drop off bag, and run to the bike. Grab bike and head to the mount area. Go past a little ways if it’s crowded and mount up. Hit Garmin and pedal a little on top of my shoes. Get into shoes and Velcro them down.
Bike - Start slowly and begin to eat and drink as I work my way through town. Check heart rate and get it down to 120’s. Keep things in power gear 1 through town and until the first turn around. Power will probably have to spike some on the hill right before and after the turn around. That’s OK, but keep it in check. Let Ricky Racer beat himself up, I’ll catch them later. Keep calm on trip back through town and stay out of trouble. After getting through town open things up a little and into 2nd gear going into 3rd on the long hills and 4th on the short ones. Climb through the top and shift at the crest and keep pedaling until I spin out then get as aero as possible and enjoy the ride. (The new bike has hydraulic brakes which are sweet for this. Take advantage of it and watch out for other riders.) Eat and drink every 15 minutes (Garmin is set for reminders) take in 300 calories per hour, 200 from bars and gels and 100 from Skratch. Drink 1.5 bottles of Skratch per hour and augment with Gatorade endurance at stations.
Aid station protocol. Skip the first station. 2nd and beyond as needed. Add Skratch concentrate to bar bottle before entering station, grab water and rack it, grab food if needed, (I’ll carry some bars and gels in the bento box), grab Gatorade and take a drink and then discard bottle. Add water to aerobar bottle and rack or discard. Get back to it, nose to the Garmin. Loosen shoes as I approach dismount area and put feet on top of shoes. Hit dismount running.
|
1st |
160 |
|
2nd |
168 |
|
3rd |
176 |
|
4th |
185 |
T2 – Hand off bike and grab run bag. Take off helmet and put it into the bag. Put on socks and shoes, grab go bag. Hand off T2 bag and run through changing tent to run start.
Run – This is where it gets interesting and into unknown territory. Hamstring issues have kept me from running more than 6 miles for several weeks and I put myself into run jail for the time being. However, I did a brick run off the bike last weekend and the legs felt fine. I even did some Z3 pace work because they felt so good. So my plan is to run as long as I feel good but if my hamstring starts to act up I’ll slow way down or just drop out. My AAA+ race is IM CDA in 8 weeks and I don’t want to jeopardize that by being a hero in this race. I don’t need another finisher’s hat. But if things go well then here’ the plan.
First 3 miles – 9:00 pace, that’s my Z1 pace, miles 4-10 TRP or 8:30 pace, mile 10+ go up to Z2, 8:00 min/mile. Walk through aid station and drink at every one. Take gels at 30 minute intervals or grab a shot block at every station and suck on that. Ice as necessary. Goal time 1:50, not a PR, but this is assuming pacing for an IM run not an HIM.
Finish exuberantly and enjoy the finish chute and visualize the IM finish in 8 weeks!
Comments
Best of luck.
Best of luck to you on that race
"My AAA+ race is IM CDA in 8 weeks and I don’t want to jeopardize that by being a hero in this race". Don't forget this when things are feeling good.