Satish's Penticton ITU world championships race plan
i have been really busy but managed to throw this together today- cut and pasted a bit using Al T's template- will be tweaking on the flight tomorrow. Any input is appreciated!!!
RACE WEEK
Monday - Travel day- leave 620 am arrive penticton 2:30pm
- check in
- dinner
- groceries
- unpack bike
- sleep
Tuesday - swim 6am
Wednesday - swim 6am
- Team Canada Long Distance Course Familiarization
- Parade of nations 5:30-6:30 PM
Thursday - swim 6am
- Packet pickup is noon-4 PM, or also on Friday.
- Team Canada meet and greet at 400 pm
Friday - Probably will get out of dodge for the day.
Charge bike , computers, new battery power meter.
prepare swim to bike bag: helmet , shoes, race belt/bib
bike to run bag: hat, go bag, socks, shoes, ? arm coolers, ? concentrated run nutrition in flask, ? saltstick caps in tube, sunglasses
bike special needs bag: nutrition bottle, saltstick tube, tire, tube
run special needs bag: flask with nutrition
Saturday - AM: - swim 6 am
quick ride to check gears etc
my kids are doing the kids tri; I will probably watch them :-0
bike check-in 12:30-1630
Long distance athlete briefing at 1200-1300
make nutrition bottles
- PM Team Canada family dinner 5pm, bed by 830
RACE DAY race start at 635am 18-49 men
3:45 AM Wake up. eat breakfast by 430- usual applesauce 2 cups, whey, banana, bottle of sports drink, get into race suit w chamois creme/desitin, contact lenses, hr monitor. sunscreen etc
Transition open 4:45 - 6:15.
Leave at 5am. walk over, bring mix bottles, gels, salt sick caps tube, special needs including spare tube and tire, wetsuit, goggles, chuck for disc wheel, multitool, bodyglide, trislide
Bike: pair power meter with bike computer and watch. leave bike computer on, pump tires, confirm gearing is set. fill BTA bottle, place other bottles.
get out of transition by 530 head to gyro park
545: put on wet suit, sip sports drink, hand off morning clothes to Carrie or morning clothes area
600am: Little warm-up swim or bands until allowed to enter holding area.
620: take a gel. enter corral, seed myself near the 1-2 rows back.
6:35: Race starts
EQUIPMENT
Morning clothes: warmup pants, tshirt, puffy jacket, toque, slip on shoes, headlamp
Race kit: Team Can tri suit
.
Swim: Roka maverick, Aquasphere kaiman clear goggles, ITU issue swim cap. Body Glide.
Bike: Felt IA, gels in top tube, tools in rear box. BTA speedfil, lab aerobottle on down tube, standard cage behind seat.
Run: On Cloud, short or calf length socks?, EN visor, sunglasses
Morning tri bag: wetsuit, goggles, body glide, trislide, swim cap, bike nutrition - 2 bottles of nutrition mix (300 cal/ bottle) 1 bottle of concentrated mix (600 calories for aerobottle on downtube) 3 gels for bike (1 with caffeine), 1 gel (non caf for swim start), 1 bottle of sport drink to sip on, garmin 500, 920xt watch, ?run nutrition - one flask concentrate, tire, tube , multitool, zip ties, electrical tape
NUTRITION PLAN
In Transition before race: sip sports drink
On bike: mix of 60g maltodextrin, 20g honey 1000mg of Na- 1 bottle
one bottle of concentrate with 2x above the amount for down tube
Water as needed based on temps and hydration status
plan for about 300 cal/hr. at aid stations, grab water or sport drink, chug and discard. refill BTA bottle on the fly. I am aiming for at least two bottles of liquid/hour.
On Run: at least 2 little cups of fluid each aid station. walk the aid stations. Start with sports drink and water. ? gels each 45’ used over 2 stations each with water. Will also have a small flask that has 100cal and 700mg of na to sip on every once in awhile.
don’t be afraid to switch to coke and water as necessary. saltstick cap every 30 minutes
PACING
Swim: anticipate 50 minutes in water time. stay smooth concentrate on head down, quick catch, plant, press, accelerate. sight every 5-10 strokes- press, look, breathe. if calves are cramping, hips are dropping, relax and swim downhill.
T1: swim until finger hit then stand and easy jog out of water, removing top of wetsuit. RUN when stable to bag. Off with the suit. Put on helmet, carry shoes to bike, at bike turn on computer, put on shoes, clomp to bike out.
Bike: FTP is 265. For this ride, max HR is 135, max watts 240. Aiming for average hr <135 and avg 190 watts. I did a 90k bike at 200 watts avg and olympic at 220 watts average followed by decent runs this summer. Have had 4hr avg power of ~200w on training rides.
keep it <190w first 20-30 minutes, start drinking, let HR settle to mid-low 120s then start building. Aim for steady. Goal VI 1.02.
T2: Get out of shoes 1/2 mile or so before Bike In. check average hr. Hop off at dismount line. hand bike to volunteer and run to tent. Grab bag. Take off helmet. Put on socks, shoes. Grab Go Bag and Go!
Run: Start out of transition fiddling with Go Bag. Easy first 3k, HR 125-130, then start easing up to 130-135 until 15k. allow up to 140 until 20k then try to build over the last 10k.
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