River Roux Half Iron - Polo's Race Plan
Before Race: Bike cleaned/tuned; new batteries; cleats tight; watch and 520 charged
Pre-Race:
• Packet Pickup at Subaru on Thursday 5-7pm; Don’t forget hydrating Thurs
• Pancake breakfast on Friday; Turkey Poboy lunch; light dinner - rice/noodles.
• Begin hydrating with sports drink on Friday (moderate).
• Check weather to adjust needs; Bed by 8:00pm
Race Day - Saturday - Wake up about 2am, eat banana, 2 cups applesauce, slice of bread & honey, Muscle Milk protein shake. Go back to sleep, 2nd wakeup about 4:15-4:30; cup of coffee and bathroom; Leave by 5:15pm to arrive by 6:10
Transition, Pre-Race• Work from checklist, minimize moving parts. Base salt; 3 gels; GE on bike
• Sip GE until 1 hour to go, then have honey stinger waffle
• Minimal food/drink until 15' before start, then have a gel + water
• Swim warm-up at 7:00am
Swim:
• Projected pace – 1:45-1:50/100yrds; stay on course!
T1: Turn on G520; helmet and glasses on; shoes will be on bike
Bike:Ride easy until get over Miss. River Bridge (8 miles) at ~70% IF or 130-135 watts. Once HR settles, 140-145 HR & <=155 watts. Bottle and a half of sports drink per hour, front loaded before 120 min mark. Aid Station at 15, 22 and 40 miles. Base salt every 15 minutes on alarm. Gel at 1st hour; then no more than every 45 minutes. Goal of 78% IF based on hills, which I'm not used to riding. Steady pressure on pedals to flatten hills; keep cadence at 80-85 rpm.</p>
T2: Prepare to remove shoes in last .2 mile; peddle on top of shoes; Rack Bike; helmet off; run shoes on; grab bag with race belt/hat/nutrition.
Run: 4 aid stations on 3 loop course (so about each mile)First 3 miles at 140 HR max; est. 10 min/mile
Middle 7 miles at 145-150 HR; est. 9:17 min/mile
Last 3+ miles at 155-160 HR; est. 8:45 - 9 min/mile
Chews early if feel good – 1 to 2 each 1-2 miles; base salt every 2 miles; walk aid station to ensure drinking cup of sports drink/water.
Secret time goal under good conditions is to beat previous PR at half distance of 5:47.18. But, more concerned about good execution as I cramped and was dehydrated in the last half iron.