Liberty HIM Race Plan - Feedback Requested
This will be my second HIM (my first was last year's Honu 70.3 about this time of year). It is my first race of the year and my only warm up to IMWI. It will be my first race with Infinit, though I have trained with it.
*The weather forecast calls for the 40% chance of showers on Saturday. That'll throw a wrinkle on the plan if it rains.
Objective: #1 practice race execution by focusing on swim form, maintaining watts, taking the first three miles on the run easy
#2 Validate my training and fitness
#3 I would be ecstatic with a sub-5:30 time (30min swim, 5 T1, 2:30 bike, 5 T2, 1:50 run).
#4 Build confidence going into IMWI training
Packing List
Swim: goggles, ear plugs, BodyGlide, wetsuit, pam spray
Bike: bike shoes, socks, helmet, sunglasses, race belt, bottles, Infinit, gels, shots, chamois cream
Run: spare socks, running shoes, visor
Other: EN tri kit, post race food, swim suit for Friday, clean underwear, breakfast food, camera, sunscreen
Strategy
Swim: zen like, no judgment; avoid major pacing mistakes, don’t kick too hard… or too soft! Take it stroke by stroke; ignore things beyond my control: dead fish, current, buoys, other swimmers; calm, smooth start, no need to hustle; wait for the rhythm – it will come, it always does.
Form “mantras” – tuck in chin, look back – not up – when breathing, rotate shoulders to assist pull, relax mouth
This is a mass start, I plan to avoid much of the craziness by letting folks get a bit of a head start - should only be 100 or so
Not sure if I should pee since I will be in a wetsuit.
T1 - sunscreen
Bike: 30 mins to warm up, follow gears strictly, cannot control other bikers, no need to race other bikers, it is all about the run. The course has lots of rolling hills and turns which get annoying and prevent a good rhythm. I need to stay patient and lock my eyes on my PM.
FTP – 255; Gears: 205, 215, 225, 235; Goal TSS 200
T2 - sunscreen
Run: 3-7-3, 24 mins easy, fend off cramps and side stitches; stop and walk the aid stations, drink a cup of water at each one (maybe not each one later in the run). 8 minute miles to start, 7:30 miles rest of the way. There will be very few spectators on the run course, it is a tough out and back in a regional park - kinda wetlandprairie trail. It will be a tough mental challenge to keep up the pace.
Nutrition
Breakfast: half cup of oatmeal with walnuts, raisins, and brown sugar, coffee, apple sauce, banana
T1 – Water
Bike – 400 cals of Infinit drink (two hours worth), 1 gel during the last hour of the ride. I plan to bring an extra gel in case of emergency.
Run – only water and a gels 30 and 60 mins into the run
Schedule
Friday (day before race)
Sleep at Carl’s
Packet Pick Up
Swim the race course in the evening?
Saturday (race day)
4:15 wake up
5:00 head out the door
5:30 Transition opens
Stretch lower back, glutes, hamstrings, quads
Eat bagel, banana?
Warm up swim
... get this race done so I can go watch my boys play baseball!
Comments
you did say sunscreen, right?
Good luck David! C u out there!