Phil Mills' Ocean Shores HIM Race Plan
Background
I had a great 12 weeks of the NOS until sidelined by an SI strain in January. Took a month off and ramped training back up. In late March I was Dx with a 4th metatarsal stress fracture in my left foot. One week off running, then the Doc allowed half weekly mileage at a slower pace.
Six weeks later I was cleared to run unless pain dictated otherwise. The majority of the running I completed in the HIM training plan was at a modest pace. I didn’t start incorporating the prescribed intervals until three weeks ago. This leaves my run a bit of a question mark, as it hasn’t been tested. I will pace my run by hr, which according to RR2 is about 0:45-1:00 slower than my training runs.
Family issues affected my consistency in getting in early am bike and swim wko’s. I was at about an 80% completion rate here. This affected my longer rides, so my 3 hr power number is my weak link.
Goals are to:
1. Have fun.
2. Don’t sandbag the swim, it’s a race.
3. Ride steady and within my plan.
4. Run by hr until mile 10, then it’s race time.
The result should be a 5:30 – 5:45 time. The forecast wind and rain may have a say on these numbers though. Just about any result is going to be a PR over my last time of 6:36.
Current stats going into race week:
Vdot 47 (guesstamate from training runs, probably low)
FTP 262, 3.39 w/Kg (swagged down from 272)
Pre-Race
I will arrive with the family on 7/5 for a little beach vacation leading up to Saturday’s race. Wife’s birthday is on 7/6, so SAU’s are a focus. This is also the only sunny day in this week’s forecast.
Thursday
I will scout the swim course and may suit up a swim a 1,000 yds or so. Aim to get at least 7 hrs of sleep in the bank as Friday night jitters may cut into sleep.
Friday
Packet pick up at 1 pm. Walk swim to bike transition. Find landmark and/or count racks to bike location and orientation from swim exit.
I will drive the bike course and note where the aid stations will be placed. The course is two loops with a total elevation gain of 50’; pancake flat.
I will drive/walk the run course where it enters and leaves the beach area to see what the sand conditions will be. While it will be compact/wet along the water, the 400 yards getting to the water may not be. Look for solid compact routes through the entrance and exit to mitigate sand getting into shoes.
Dinner cooked in our hotel room at 5 pm, bedtime at 8:00 pm.
Race Morning
Weather forecast is for a high of 60 degrees, rain and 12 mph winds out of the south (headwind). Temp at swim start will be around 54 degrees.
Up at 3:30 am. Breakfast of: coffee, bagel with peanut butter, 2 cups of applesauce and a banana. Start sipping Gatorade. 5:15 am, load up van and drive to venue 2 miles away. Pump up bike tires at van and leave pump in vehicle.
Fill torpedo bottle, second bottle into down tube, water bottle behind seat? for rinsing off. Load bento bag with ¼ sized Powerbar pieces wrapped in paper, 4 salt pills. Place grocery bag over bento to keep dry.
Garmin 810 on bike, turned on and test sync to PM. Set profile to Race with screens: 3s/10s power, cadence, IF, HR & Distance. Set to lap every 3 miles. Auto power off disabled. Start Fenix 3 to OW swim mode to locate satellites. Timer set for every 10 minutes to remind to sip fluids. Take in food every other alarm.
Enter transition area when it opens at 6:00 am. Get in and set up area. Rack bike. Helmet between bars, gloves arm warmers and glasses in bag in helmet. Shoes on bike. Weather dependent, EN jacket or vest only over race suit. Staying warm will be the goal on the bike.
Layout towel: Running shoes with socks rolled up and set in each shoe. Shoes and hat in a grocery bag to stay dry. Go bag on top of shoes to include: fuel belt with 2 gels, 3 salt tabs loaded. Weather dependent, may continue to wear EN jacket or put on dry Patagonia Gore-Tex running jacket or a long sleeve pull over. Staying warm will be the goal here.
Apply Pam spray on both legs and Bodyglide to neck and shoulders, under arms and behind knees. Get zipped into wetsuit by 6:30. Stop sipping fluids and take a gel. Start warming up by swimming 200-300 yards or by jogging, or push-ups if lake is not open. Attend pre-race meeting at 6:50. Self-seed with 1:45/100 swimmers.
Swim
The swim course is a long clockwise, single loop, skewed triangle, with buoys on the right. Past races have been deep water starts, so I am expecting this year to be the same. Start strong, for the first 200-300 yards and then settle into a pace where I can maintain form. Sighting will be every 4 or 8 strokes, breathing to both sides. Focus on swimming from buoy to buoy…constantly sighting. If it things are getting too hard, I’m probably going too fast. Slow and smooth, continue to sight. Find someone to draft off of, but drop them if it is affecting swim form and focus.
T1
Upon exiting water jog towards bike, goggles up on head, unzip wetsuit, off arms and down to waist. Once at bike, peel off wetsuit, bag it. Goggles, cap, earplugs off. Helmet, gloves and sunglasses on. Determine jacket needs, grab bike and head out to mount line.
Bike
In RR2 my goal was: .70 (185 W) for 1st 30’, then .80 (210 W) this netted a .71 with a NP of 193 and a VI of 1.03. My goal is to repeat that on race day.
Course is a double out-and back, primarily headed north and south. First leg will be into the wind. Take first 30’ to settle in with watts at .70 or 185. Sip sports drink as needed during this time. After 30’, get to work targeting .80 or 210 watts, with a cap of 210 watts for passing. Start eating power bar pieces every 20’ and sipping HEED drink every 10’. Salt tablet every hour.
Stand up and stretch both sides at least once to loosen up back muscles. Look for family at turn around for a boost of mojo.
Nutrition goal is 1-1.5 bottles of HEED and .5 to .75 Powerbar per hour: 270-350 cal per hour, peeing at least once on the bike. HEED has very little sodium, requiring one salt tab per hour. Goal is to front load calories and finish the bike hydrated, but not with a full tummy to slosh around on the run.
In final mile, stand up and stretch legs and back. Unclick shoes, remove feet and pedal last ¼ mile on top of shoes.
T2
Dismount bike and jog to transition area. Rack bike. Helmet off. Socks and shoes on. Self check, “Am I warm enough?” Decide on a dry/warmer jacket, or keep what I have on. Grab go bag and run. Put on hat, and race belt as I run out of transition.
Run
Start Fenix 3 in run mode. Slow down, you’re probably running too fast. Eat first gel and salt pill. Run by hr, capped at 143 for first 3 miles, or 9:30 – 10:00 pace. Walk as needed to keep hr in check. Mentally prepare for running on the sand at mile 2. Look for family at aid station before heading down to the beach.
Nutrition: 2-4 oz fluids every aid station and a gel at mile 1 and 6, for 150-250 calories.
I will be passed by many, with the intent to reel them back in at the back end of the run. At mile 4, raise hr ceiling to 150 and lock it in. Walk aid stations 20-30 steps, then get back to work. Not trying to make anything happen. Talk with the volunteers. Thank them as I pass through.
Mile 10, hr cap is off and it’s time to race. Focus on form while running on the beach. By mile 11, off of the beach and back on pavement, up the pace a notch. Look for family at mile 11.5 for a last mojo boost. Empty the tank on the last 1.5 miles.
Summary
If I follow the plan above a finish time of 5:30-5:45 should follow. This doesn’t account for weather. Not much I can do about either, but focus on staying in my box and not slowing down. Any insights, tips, omissions, and advice are welcome. Thank you for reading.
Comments
I will be awaiting the RR, I was not aware of this race, it being so close... seems like a great little race trip too.
I like the plan and your goals. Your initial run HR number - I assume you are taking this from the last bit on the bike? If cool (not frigid), seems like a faster run could keep you as warm as a coat? I have one "cold" race under my belt now - surprised to see how much lower my HR was at my predicted paces - so I was able to increase pace a tad and felt fine temperature wise. Is T near ocean? If not rain, the grocery bag idea should go.
I've run in some miserable conditions, so I'm not as concerned about a shower run.
Biking in the cold won't be fun - I tend to eat a lot less - make sure you stick to your fluid and calorie plan. As for the last 1.5 miles, I wouldn't worry about emptying the tank unless you feel absolutely fabulous - a steady-state cruise pace may be better given the conditions. Good luck, I hope you have a great race!
@ Mark - my biggest concern is the windchill on the bike following the swim. I went for a swim in the outside pool at the motel tonight and getting out was painfully cold. I am leaning towards wearing the EN jacket and calling it good.
Thanks for the tip on the run. The road is still hard packed and I have no interest in running on soft sand. My feet have some hot spots from the 4 miles of walking on it with the family yesterday. I hope to find some people on the run, otherwise it will feel like just another training run.