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Tony Ledden's 2017 Wisconsin 70.3 Race Plan

Carpe Diem!!

Even though this will be my 10th season and my 6th 70.3 distance race, I’ll be racing the inaugural Ironman Wisconsin 70.3 and will be the first time doing a rolling swim start.  I’m also celebrating 35 years of marriage that weekend and it will be wonderful to share the weekend in Madison with my bride. Looking forward to an awesome race weekend.

Goals:

39:00 swim => 1:50/100 yds

2:55:00 bike => 19.2 mph => 216 – 222 Pavg watts; VIF = 1.03; Navg watts = 222 – 229; IF = 85% - 87%

“Could’ve bike: 2:40-2:45; “Should’ve” bike: 2:55. Be smart and focus on the Should’ve

1:55 run => 8:45/mi pace

Total: 5:29:00

Efficient transitions to target under 5:30:00 overall

Streamline

 Race Pillars

Steady effort wins the day; start slow and build to steady effort

No highs/spikes; no lows.

No hammering until mile 10 on the run

Stay in my box

 Swim Focus

Never stop moving

Don’t be shy; never stop moving

Stay in the box

Engage lats; front quadrant chin on arm; rotate body around stake keeping head level.

Sight every 6th stroke + bilateral breathe

Transition Focus

Slow is smooth and smooth is fast

Eliminate moving parts; Simple = speed

No socks on bike, shoes on bike, arm warmers on bars (rolled and lubed) and put on while riding; wear knit gloves and apply in T1

 Bike Focus

Steady and aero wins the day; VI goal of 1.03

75% FTP of 255 =  192 watts for first 20’

85% FTP = 216-222 steady balance of the day

Cut corners and get aero right after the turn and stay there

 Run Focus

Add 30” to TRP for first 2.99 miles: 9:15- 9:20

1_920

2_18:40

3_28:00

4_36:45

5_45:30

6_54:15

7_1:03:00

8_1:11:45

9_1:20:30

10_1:29:00

11_1:37:30

12_1:46:00

13_1:54:30

0.1_:30

 Steady Pace miles 3 – 9.99: 8:45 – 8:50

Cut corners

Lower the hammer at mile 10: 8:30 and below; recall the one big thing and offer up the hurt.

Negative split the run

 Monday - Wednesday

Trim nails

Stay off feet

Make sure wet suit fits

Compression

Stretch and roll

Vitamins

Google Earth the bike course

Thursday afternoon and evening

Vitamins

Morning: bike 45 min at 5am; swim 30 min at 6:30ish then go to work

Get bike race ready: get bike aero and lose extra weight. Remove holder on downtube; remove bag; streamline bento box (contacts, Tylenol, vitamins, tire levers/repair kit, base salt, extra salt, stomach aids). Add 1 tube, 1 tire, cartridges and nano. Contact lenses

See Yoss at 10 for ART

Stop at Walgreens on way home

Evening meal: sweet potato and a protein

 Friday

Vitamins

30 min bike + 30 min run

Pack and stay off feet (pack food and supplements) – avocados, almond butter and sweet potato + canned tuna/sardines.

Pack 2 wetsuits – Roka for race; Desoto for Saturday swim

Wear wetsuit – try them both on at home.

Sip on coco 5 or coconut water

Drink 1 orange UCAN

Drink 1 ketone supplementation in am

Leave by 5pm

Need to pack bike, tri and travel stuff

Arrive Madison around 8ish (stop for dinner while heading out)

Check in and shlep stuff to room including bike

Pair Garmin and calibrate power meter in room

Stretch/roll

Study course and race plan

Quotes for the run and one big thing

 Friday Packing – 3 Bags (swim/bike/run) + extra thoughts/general items

General items – see checklist

Plus: hodie, gallon water jug, tire pump, long pants, solid shoes socks for heading to Transition on for morning + cap + head lamp

Swim

Roka wet suit

DeSoto 2 piece

Suit juice

Tri Slide

Tri Slide – Skin Slick

Rubber gloves for nails + plastic bags over

Swimming suit for practice Sat am swim

2 predator flex goggles + 1 clear

Junk cap for Sat am swim

Box of Macks + extra case

Flip flops: grey crocs for good; flip flops for junk

Safety pins

Velcro strip for chip

calf sleeves for race day (may wear these under wet suit for the day  if cold or feeling less than optimal)

Wear Garmin watch band (but leave Garmin on bike)

scapular

Transition

Towel: 1 for ground; 1 for after race; 1 to wipe lube off hands

Rubber bands

Plastic bag for the ground in transition

 Bike

Aim for 150 calories / hr and a 3 hour bike ride:

2 x bottles of: 75% scoop ketones/MCT  + 50% scoop carb + 1 scoop aminos + 1 scoop catalytes = 140 calories per bottle

SPI belt : 1 almond butter = 190 calories + tool + knife

This combo is 155 calories/hr for a 3 hour ride or 161 calories / hour for a 2 hour 55 minute ride

Torpedo (bring solid and foam top)

Pump

Bento box medical – extra salt, base salt, contacts, vitamins,Tylenol, tire levers/repair, gasex/immodium.=> race gear only

1 tire wrapped under seat;1 tubes on xlab

Aero helmet

Shoes

White gloves

Vest

Arm warmers – rolled up on bars to slip on while riding or for T-bag in case weather is warm; but may wear under wet suit and then remove while on the bike – Game time decision

No socks for bike

 Run

Yellow Hookas  - Clifton 2

Blue SPI – race number; salt at least 13 + base salt; 1 almond butter after mile 3; 1 liquid shot at mile 9 or at the 1:10 to hit around mile 10 at 1:15 – 1:20 for last 3 miles

Hat

sunglasses

socks

vest if raining

plastic Go Bag – race belt, hat and glasses in the Go Bag to affix while running out of T2

Saturday

Vitamins

Up at 7:30am: roll stretch, breakfast ketones + eggs + meat; beet juice + vitamins + UCAN

Drive to Ohlin park for 10am course talk: arrive 9:15; register and sit for talk at 10am

Swim 30 min: from 11:00 - noon. Count strokes, focus on form, practice head lift, get navigation markers, think smooth, happy confident thoughts.

Bike check in around 12:30 or 1:00ish after initial rush: affix numbers, Cover gearing (rear cog) and brakes (back wheel in black, white on bars); air out of tires

Affix shoes to bike; rubber bands left at 9:00 right at 6:00

Gearing in small ring 16 cog

Compression

Hydrate with coconut water or coco 5

Take pictures

Big lunch with Anne – sweet potato and protein; ketones + UCAN

Lay out equipment and think through process

 Pack tri bag – ONLY ESSENTIALS FROM GEAR BAGS; no extras

 SPI belt with bike tool + knife + 1 almond butter for under wetsuit during the swim so not dealing with it in T1

Vaseline to the inside of bike and run shoes

Garmin set for bike; turn on when leaving T1 since pairing race morning will screw it up

Don’t pack junk shoes since run to T1 from swim looks short and soft from Google Earth

Junk flip flops

3 bottles: torpedo + 2 bike bottles with nutrition powder. Plastic, T towel; dry towel for hands from lube,

Swim stuff  - wetsuit, macks, goggles (2), cap, silver SPI belt, lube. Put Macks into ears before lube

Helmet with visor (may need to carry separately over shoulder)

Bike shoes (already lubed)

Chamois cream, trislide, suit juice

Rubber bands, extra timing strap and pins, tape (duct, electrical, sport)

sun glasses, cap, race belt, socks which are in running shoes (with socks splayed open)

chain lube + extra towel for chain + extra towel for bike if wet

vest for bike

arm warmers

Stay off feet

Mass at 5

Early dinner: sweet potato, almond butter, meat

Pack my gear in car for check out of hotel

shower

write run splits on athletic tape and with sharpie; quotes and one thing; place on arm

early bed: Take salt pill and ibuprofen before bed. Apply sunscreen

Review race plan and pics; light reading

Sunday

Up at 3:00am

Breakfast: 2 Choc UCAN = 220 calories + beet + gelatin = 83; vitamins + biotropic; salt; coffee, almond butter = 200

Apply sunscreen

Bring pump

Stretch/roll

Affix chip

Tape over nips

Spray feet with Triskin & Trislide

Wear Garmin on wrist (place on bike race morning turned off)

scapular

Morning clothes over race kit; hoodie + Bring pump + water + bag + headlamp + solid socks and shoes for bus and wet grass

Sip coco5 until race

30’ before start UCAN orange gel/paste and water + salt

Get marked (on Saturday if possible)

Pump tires

Lube chain

Check brakes and wheel rotation

Affix shoes to bike with rubber bands: left at 6:00; right at 9:00

Set up transition: fill 3 bottles. Garmin on bike but off; plastic then T towel; from front of towel to back:

Swim stuff  - wetsuit, macks, goggles, cap, silver SPI belt with swiss knife and race tool, lube up, but put Macks into ears before lube

Helmet with visor; possible vest if cold and rainy

Run Go Bag then socks which are in shoes (with socks splayed open);

Arm warmers on bike ends or on arms and swim with them under wetsuit

Calf sleeves: wear to Transition, roll down for marking, wear under wetsuit

Lube body and under chamois before putting on wetsuit.

Toilet

Count blessings and give thanks

Head down to water for warm up by 6:20

 Swim

Warm up in water; goggles under cap few short efforts

Line up at 39 min mark: swim only as fast as ability to maintain form

 T1

Exit water

Goggles up over eyes on top of head

Lower wetsuit to waist or stripper

Running to T1, remove cap, goggles and macks

Step out of wetsuit

Aero helmet on and snapped

(no sunglasses – using shaded visor)

Unrack bike and jog to bike out. Either stop at line and mount or roll through with foot on bottom shoe, sling leg over. Depending on rules.

 Bike

Insert feet into shoes while pedaling

Turn on Garmin – away from other bikes

 20’ at 192 watts

 After 20’, ride goal watts of 216-222

Ride the hills the EN way – steady effort / pressure on the pedals; coast when no longer have resistance on the downhills. Steady eddy; stay aero even on rollers in order to keep effort steady; use momentum into next hill as much as possible.

1 salt stick / base salt every 20 min

Take H2O at each aid station for the torpedo and use any extra to wash tri shorts on spray on neck.

Hour 1: torpedo H2O + 1 sports drink

Hour 2: torpedo H2O + almond butter

Hour 3: torpedo H2O + 1 sports drink + vitamins

Pee 2 x on the bike, especially the last hour before T2

Spin out legs last .25 mile

Remove feet from shoes and pedal

Stop Garmin and hit reset

 T2

Complete stop then dismount or standing on bike – depending on rules and practice

rack bike

remove Garmin and affix to wrist (it is still in bike mode here)

remove SPI belt

remove helmet

socks on first

shoes on next

Grab Go bag and Go

sunglasses on

hat on

belt on while running out of T2

 Run

Reset Garmin to run mode while running 9:15 – 9:20 pace first 3 miles.

Water + salt each aid station

1 almond butter after mile 3; 1 EFS liquid shot at mile 6.5 or at the 1:00 mark to hit around mile 10 at 1:15 – 1:20 for last half of run so enough carbs/glycogen to push the pace over the last 4 miles to the finish.

 1_9:20

2_18:40

3_28:00

 4_36:45

5_45:30

6_54:15

7_1:03:00

8_1:11:45

9_1:20:30

10_1:29:00

11_1:37:30

12_1:46:00

13_1:54:30

0.1_:30

 Add 30” to TRP for first 2.99 miles: 9:15- 9:20

Steady Pace miles 3 – 9.99: 8:45 – 8:50

Cut corners

Lower the hammer at mile 10: 8:30 and below; recall the one big thing and offer up the hurt. Race all the way to the finish

Negative split the run

 Finish strong arms up with a smile


Comments

  • @Tony Ledden -  your plan looks fantastic! My only comments or did not forget what your heart rate is at the start of the bike and the start of the run.

    The reason why we lower the Watts's because I want your heart rate to come down out of T1. So go back and find what your long ride heart rate normally starts at from your Saturday sessions. Your job on race day will be to get your transition heart rate down to that level or as close as possible within those 20 minutes. 

     Then 100% right I want to be smart. At the end of the bike take a look at your average heart rate. When you start the run, you want to be running at that heart rate for the first 3 miles. Pace can become a little arbitrary as the race gets hard, but you can absolutely carry that end of bike hear rate into the start of the run for the first 3 miles to get you set up. That gives you the freedom to run the rest of that race! 
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