My Xterra Utah Race Plan
Race Plan: Xterra Utah
Background
So August turned out to be a major bust for me. My plans to do Ironman Boulder got derailed when I learned on race week that my uncle had passed away. I lost the eye of the tiger there for a couple weeks, questioning why I was investing so much energy into endurance sports. Ultimately, I resolved this is what I love doing. My uncle’s passing was a reminder that we’re ephemeral, so I should do this crazy shit while I can.
I love trail running. I just started mountain biking this year, but it’s already a close second. The rest of this year is going to be focused on those pursuits, and probably 2017 as well.
I had originally planned to coast into Xterra Utah with my Ironman fitness. I’ve mostly been trail running and mountain biking the last few weeks. It’s a little surprising to me how little Ironman training translates. I did an epic run on the Wasatch Crest and was majorly sore. It took a couple weeks to get the short burst of power needed on the MTB back. I guess Ironman training prepares you to do one thing: an Ironman.
I’m excited to be able to combine trail running and mountain biking in one event with Xterra Utah. The course takes places around Snowbasin Resort in the mountains over Ogden about an hour from my home. This is the Pan America Championship, attracting the best off-road triathletes in the country. It won’t be the random collection of local triathletes you see at smaller races. I don’t have any expectation except to have fun.
The swim takes place in crystal clear waters Pineview Reservoir, which is actually about 1400 feet below Snowbasin. I did a preview of the course, and it is much tougher than I thought it would be. The bike has a net elevation gain of about 2700 feet over 17.5 miles. Since you start from a lower elevation, there isn’t a lot of downhill to go fast. The run starts off with the toughest climb of the day right out of transition. It should be epic!
Race Morning
· Wake up at 4:30AM
· Eat cereal + coffee up
· Apply sunscreen
· Depart by 5:00AM
· Drink sports drink on drive
· Arrive at T1 at Pineview by 6:00AM
· Check-in and collect race bib
· Setup bike and swim gear in T1
· Drive to T2 at Snowbasin arriving by 7:15AM
· Setup run gear in T2
· Catch shuttle back to Pineview and arrive by 8:00AM
· Double-check bike gear
· Connect HRM and put on wetsuit
· Pre-workout supplement 15 minutes before start
Equipment
Bike Bag
· LG Course helmet
· Rimless sunglasses
· MTB shoes
· Socks
· Bike pump
· Bike computer
· Spare trisuit in case of wardrobe malfunction
· Bike gloves
· Arm warners
Run Bag
· Socks
· Hoka Cliftons
· Race belt with number loaded with 2 GU Salted Carmels (go bag)
· EN or SLTC visor (go bag)
· Running sunglasses (go-bag)
· Sunscreen (in race belt pouch)
Morning Bag
· Wetsuit
· Clear goggles plus tinted set as backup
· Timing chip
· Swim cap
· Trislide lube
· Pre-workout drink
· Bike bottle with Tailwind
· Osprey hydration pack with 1L of water
Swim
The swim takes place in Pineview Reservoir and is 1500 meters. I did a preview swim there, and the water was extraordinarily clear. It was about 69F and will probably be around 67F since it is cooling off. I’ll wear my sleeveless because I can maintain better form and it is less tiring for my arms, which I’ll need on the MTB.
Goals: Focus on form. I’ve only done a handful of swims the last six weeks. Only go as fast as I can maintain good form.
· Warm up swim.
· When the gun goes off, easy run into the water.
· First 10 minutes – go easy counting strokes, sight off buoys on the right. I breathe on the left, so I’ll have to establish sight lines in advance.
· Try to find feet or bubbles to draft. Visibility should be excellent.
· After rounding the last turn buoy and the swim exit is in sight, start kicking harder to get blood back into the legs.
· Swim exit – run up beach and unzip wetsuit
T1
1. Jog to my bike and gear. Make sure to identify a landmark during walkthrough.
2. Pull off wetsuit.
3. Open bike bag.
4. If cold, take arm warmer #1 out of upside down helmet, it's pre-rolled, and slip over arm. Repeat for Arm warmer #2.
5. Put on socks and shoes.
6. Strap on hydration pack.
7. Put sunglasses in mouth.
8. Put helmet on head and buckle.
9. Put on sunglasses.
10. Put on bike gloves, which are resting on the grips.
11. Pack wetsuit and gear into morning bag so it will be transported to the finish.
12. Jog to mount line.
13. Clean mount at the line.
Bike
The bike course is climbapalooza. It has long climbs with little breaks. The downhill sections are the most technical parts of the ride, so they’re not much of a break. Like road triathlons, the bike is the glory sport in Xterras. I’ll probably be at the back of the pack, but that’s okay since my goal is to have fun. Based on the preview ride, this will take somewhere north of 2 hours.
Goals: I don’t have a PM on my MTB. I’ll go by RPE and HR when I can look down at my bike computer. I’ll try to keep my HR in Z3 with spikes into Z4 for steep climbs.
· Settle in for the first mile that is on flat trail and then the road.
· The first climb is about 3.5 miles long and gains about 1300 feet. It’s a fire road that isn’t very technical, with plenty of room to pass. Keep HR under control. Save the matches for the run.
· On the flattish section make sure to take in nutrition when I can take a hand of the handlebars.
· During the technical descents, only go as fast as I feel comfortable. Let other riders pass if I’m holding things up.
· There is super tricky part where you ride down stairs while turning onto a bridge. After the bridge is a steep, rocky climb. This is above my current skill level. Jump off bike after the bridge and run up the hill.
· The next section it about a 4-mile climb gaining about 1400 feet on single track. Keep effort in check.
· Finally, we get a 4-mile descent on smooth trail. Capture as much speed as safely possible.
· There is a short mildly technical climb before rolling into T2.
Nutrition Plan
Target: Consume about 200 calories in the form of Tailwind. Remember to grab the bike bottle on the flats. Drink water from hydration pack to avoid dehydration.
T2
· Roll downhill to the dismount line, hop off the bike, and jog to spot on bike rack.
· Take off helmet, MTB shoes, hydration pack, 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 if needed. Memorize location on walkthrough.
· 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 if needed
Run
The run is 10k with about 700 feet of elevation gain. However, most of that gain comes right out of T2 where you run up the ski slopes. There will be no easing into it. Then it is mostly single track, with some ankle twisting technical sections. Based on the preview run, I should be able to do this in 50 minutes or so.
Goals: Burn all the matches in the box.
· Walk 20 paces at every aid station to take in nutrition. Take Gu gel with water at the first aid station at mile 1.
· HR in Z4 like a whip the entire way.
· Reel in athletes who burned their matches on the MTB.
· Descend like a mountain goat the final 2 miles.
This is all new to me, so I’d love to tap into the wisdom of the ENers who’ve done off-road triathlons. What advice do you have for a first timer?
Comments
Although I did Xterra for 10 years or so, and went to Maui 2000-2008, I never did learn how to race a mountain bike. Top that with many Xterrans can't swim worth beans, so I found myself getting passed A LOT during the bike. On single tracks, that made for some angry dudes trying to get by me - I told them they should stop complaining and learn how to swim.
When I did races on ski slopes, I used HR to go uphill. That meant I was pretty much walking anytime I was going up on of those 20 deg slopes. So that's my only advice - don't feel like you have to run up that hill out of transition. Use HR as your guide. For a 10 k, that would be Z3 for me.
Oh, I would also keep my bike gloves on during the run - can't tell you how many times I fell down during a race. Once I broke my little finger stepping in a hole in a cow pasture, which which covered with knee high grass. And often, I wuss STOP on the bike in order to get a drink - it's sometimes kinda hard to keep upright with only one had on the handlebar.
That first hill is a biatch. I ran up part and then power hiked up the really step section when I pre-ran the course. I'll take your advice and keep my HR under control.
Good idea on the gloves. I was worried about losing 30s wrestling them off my hands in T2. I also did a superman fall last week on a trail run and ended up with chunks missing from my left palm. Falling seems much more likely during the race since I'll be pre-fatigued from the swim and bike.
Trail riding and running are both recent loves of mine too! Can't wait to do several off road events next year!