Bill M's IM 70.3 Florida half-a$$ed RP
Some explanation of the title - due to crashing my bike in week 13 of prep for this race, my approach has been a little different. I really wasn't able to ride (or workout at all, including swimming due to open skin) for over a week, so my training for this race really took a hit. However, I'm registered, and I plan to race. I've just had to modify my goals a little.
Preparation - as mentioned, crashed my bike on Sunday of week 13. Laid down on my left side, completely denuding my left buttock (skin closed, but hematoma is still resorbing) as well as significant road rash on my left leg/arm. Resumed training in week 15, and really was able to meet expectations in about week 16. Not the best preparation for a race I'd hoped to PR.
Travel, etc. - Flying to MCO on Friday 7 April. Will drive to race venue to register and attend race briefing. Drive to hotel (staying at Disney's Animal Kingdom) and put bike together (traveling with Hen House). Dinner and rest.
Saturday - Make sure bike rides appropriately. Pack T1/T2 bags. Drive back down to Haines City, check in bike/bags, late lunch/early dinner, graze at hotel that night and rest.
Sunday - awake at 0330-0400, breakfast, get dressed, drive to race, be in T1 by 0515-0530. Prep nutrition on bike. Relax and wait for my wave to start, sipping GE with a gel ~30' before start.
Swim - My wave goes off 50' into the race, which I hate, but it is what it is... If opportunity offers itself, line up mid-pack. Catch some feet and cruise if possible. Breathe every 3rd, long strokes, good hip rotation, etc. Plan to take ~40' (a little slower than recent RR).
T1 - strip speed suit down from top, grab bag, head to bike. Throw helmet on along way. Dump bag. Speed suit/goggles/cap in bag; shoes on (unless clipped in advance; will see if legal). Sunscreen. Jog to mount line, saddle up and ride.
Bike - GET HR DOWN! This seems to be really hard for me to get through my head. Soft pedal until HR about 130 before pushing back up. FTP ~203 W, so plan ~145 W for first 5-8 miles or until HR under control. Start drinking and get some solids in. Have Pw up to ~155 W (or HR 145 max) as soon as I feel ready but by 10 miles. Planned intake every AS (about ~40-45') = 1 bottle GE (160 kcal, 24 oz, 300 mg Na+) + 1/2-1 bottle water + 1/2 sleeve blocks or 1 gel (100 kcal, 50 mg Na+) + 1-2 caps Salt Stick Plus (200 mg Na+ + 30 mg caffeine each). Hope to pee once on bike, but usually wait until the end. Hoping for ~2:50-2:55 per Best Bike Split.
T2 - slow is fast. Feet out of shoes on the way in. Hop off and rack bike. Grab bag. Shoes on, helmet off. Grab go bag (with Race Saver bag + other usual stuff), sunscreen, and off.
Run - HR 142-145 out of T2, aiming for pace ~10:30-10:45 for first 3-4 miles. GE at each AS, walking 30 steps, gel or other solid every 3rd as long as stomach cooperates. Water as needed. Ice as needed. Pick up pace as much as HR allows, likely maxing out at 150 by last 2 miles. Main goal is to not push too hard early to allow me to push at the end. Hoping for 2:20.
Finish - Times above should get me a 6:00 to 6:15 overall time. At this point, I just want to execute well. Based on training, I don't deserve a PR, but if I can put one together I won't complain. Most of all, I look to have fun on a fast bike course and avoid overheating on the run course.
Lots of details left off, but feel free to add them in if desired. Thanks for taking the time to read.
Preparation - as mentioned, crashed my bike on Sunday of week 13. Laid down on my left side, completely denuding my left buttock (skin closed, but hematoma is still resorbing) as well as significant road rash on my left leg/arm. Resumed training in week 15, and really was able to meet expectations in about week 16. Not the best preparation for a race I'd hoped to PR.
Travel, etc. - Flying to MCO on Friday 7 April. Will drive to race venue to register and attend race briefing. Drive to hotel (staying at Disney's Animal Kingdom) and put bike together (traveling with Hen House). Dinner and rest.
Saturday - Make sure bike rides appropriately. Pack T1/T2 bags. Drive back down to Haines City, check in bike/bags, late lunch/early dinner, graze at hotel that night and rest.
Sunday - awake at 0330-0400, breakfast, get dressed, drive to race, be in T1 by 0515-0530. Prep nutrition on bike. Relax and wait for my wave to start, sipping GE with a gel ~30' before start.
Swim - My wave goes off 50' into the race, which I hate, but it is what it is... If opportunity offers itself, line up mid-pack. Catch some feet and cruise if possible. Breathe every 3rd, long strokes, good hip rotation, etc. Plan to take ~40' (a little slower than recent RR).
T1 - strip speed suit down from top, grab bag, head to bike. Throw helmet on along way. Dump bag. Speed suit/goggles/cap in bag; shoes on (unless clipped in advance; will see if legal). Sunscreen. Jog to mount line, saddle up and ride.
Bike - GET HR DOWN! This seems to be really hard for me to get through my head. Soft pedal until HR about 130 before pushing back up. FTP ~203 W, so plan ~145 W for first 5-8 miles or until HR under control. Start drinking and get some solids in. Have Pw up to ~155 W (or HR 145 max) as soon as I feel ready but by 10 miles. Planned intake every AS (about ~40-45') = 1 bottle GE (160 kcal, 24 oz, 300 mg Na+) + 1/2-1 bottle water + 1/2 sleeve blocks or 1 gel (100 kcal, 50 mg Na+) + 1-2 caps Salt Stick Plus (200 mg Na+ + 30 mg caffeine each). Hope to pee once on bike, but usually wait until the end. Hoping for ~2:50-2:55 per Best Bike Split.
T2 - slow is fast. Feet out of shoes on the way in. Hop off and rack bike. Grab bag. Shoes on, helmet off. Grab go bag (with Race Saver bag + other usual stuff), sunscreen, and off.
Run - HR 142-145 out of T2, aiming for pace ~10:30-10:45 for first 3-4 miles. GE at each AS, walking 30 steps, gel or other solid every 3rd as long as stomach cooperates. Water as needed. Ice as needed. Pick up pace as much as HR allows, likely maxing out at 150 by last 2 miles. Main goal is to not push too hard early to allow me to push at the end. Hoping for 2:20.
Finish - Times above should get me a 6:00 to 6:15 overall time. At this point, I just want to execute well. Based on training, I don't deserve a PR, but if I can put one together I won't complain. Most of all, I look to have fun on a fast bike course and avoid overheating on the run course.
Lots of details left off, but feel free to add them in if desired. Thanks for taking the time to read.
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