Larry Steinberg CdA 70.3 race plan
Hey all - I've been through this forum plus the site for race execution info. Execution has been a weakness of mine in the past and one of the main reasons for joining EN this year. I've been racing tri's/multi-sport for ~26 years but mostly short course. Did a 70.3 19 years ago and IMCDA 8 years ago. Both were poorly executed and I suffered on the run. I'm bound to use 'patience and discipline' next weekend...
Swim: start slow/easy - move arms slowly I have to think. Use good technique and focus on using lats. Start pull with fingers; ladder drill. Breath calmly, avoid swallowing air (problem at IM).
Bike: my FTP is 283 and I expect to ride around 3 hours. Target 80% power so 225 watts after 20 minutes of 200-210. I pushed too hard on the 2nd race rehearsal (NP was 235; 83%) and struggled on the run. Need to back off this pace a bit - grateful I made the mistake practicing... RR2 had 3900' of climbing and CdA has 3700' - will take the hills easier and plan on 'going backwards'. Using infinit nutrition in 4 bottles plus a clif bar over the 3 hours.
Run: I don't have a vdot as I didn't test. I have had some injuries and was focused on staying healthy during run training. @Coach Patrick put a plan together that worked out great - got my duration up to 4 hours a week, all zone 2, and no injuries... That said, pacing for the race is a little unknown. I did a couple of 8 milers at 9:45 pace, nervous that was my longest run but trust the process.
That said - keep the HR under 136 (upper Zone 2) and first 3 miles at 10mpm. Walk 20 steps in each aide station. Sip water and take base salt. Clif blok every other mile until either low energy/blood sugar (take 1 every mile) or a stomach issue (stop eating). Miles 3-8 - keep HR under 136 and pace should be 9:30+. Miles 8+: stay strong and keep moving.
Thanks in advance for the feedback.
Larry
Swim: start slow/easy - move arms slowly I have to think. Use good technique and focus on using lats. Start pull with fingers; ladder drill. Breath calmly, avoid swallowing air (problem at IM).
Bike: my FTP is 283 and I expect to ride around 3 hours. Target 80% power so 225 watts after 20 minutes of 200-210. I pushed too hard on the 2nd race rehearsal (NP was 235; 83%) and struggled on the run. Need to back off this pace a bit - grateful I made the mistake practicing... RR2 had 3900' of climbing and CdA has 3700' - will take the hills easier and plan on 'going backwards'. Using infinit nutrition in 4 bottles plus a clif bar over the 3 hours.
Run: I don't have a vdot as I didn't test. I have had some injuries and was focused on staying healthy during run training. @Coach Patrick put a plan together that worked out great - got my duration up to 4 hours a week, all zone 2, and no injuries... That said, pacing for the race is a little unknown. I did a couple of 8 milers at 9:45 pace, nervous that was my longest run but trust the process.
That said - keep the HR under 136 (upper Zone 2) and first 3 miles at 10mpm. Walk 20 steps in each aide station. Sip water and take base salt. Clif blok every other mile until either low energy/blood sugar (take 1 every mile) or a stomach issue (stop eating). Miles 3-8 - keep HR under 136 and pace should be 9:30+. Miles 8+: stay strong and keep moving.
Thanks in advance for the feedback.
Larry
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Comments
Just as @Al Truscott advised stay aero. It helps you not overpower by sitting up also. Use your gearing and be a ninja. Locking myself low in the bars paid off hugh for Me in Raleigh.
Keep your "One Thing" at the fore front when the suck starts sucking.