Leslie Sedlak 70.3 Madison Race Plan

Leslie Sedlak

@Coach Patrick - A few things left to flush out - and some will be flushed out at race as a test for Boulder - but I'm at least on track with getting this done on time!

70.3 Madison 2018 Leslie Sedlak

 Pre-Race:

   Get BikeTool Kits together

                      Tool Kit:

                                    Multitool

                                    Chain Lube

                                    Rags

                                    Extra tubes

                                    Extra CO2

                       

                       Tool Kit Race Morning:

                                    Flat Kit (CO2,pump, tools, tube)

                                    Extra tubes – check valve stem length for wheel rental

 

Watch and charger

Helmet

Bike Pump

Sunglasses and different lences

Check Bike/clean bike

Nutrition

    Larabars

    UCAN

    Skratch

    NUUN

    BCAA

 

Accessories

            Baby powder

            Biker chick lube

            Toms2

            Lots of goggles/caps

            One piece swim suit

            Bright towel

  

Everything packed Thursday night, ready to put in car Friday am.

 

Friday

Wear Compression socks for drive

Hydrate – salt + lemon + water

Drive to madison (4:15 no kids/no stops - so closer to 6 hours total)

                  420 W Dayton St, Madison, WI 53703

 

Athlete Check-in 12-1900

 

Race Day Wheels: When you arrive at the event come by the Race Day Wheels tent, which will be in the race expo and drop off your bike. We'll take care of the rest and should have you bike ready shortly. Best to drop off before you go to registration. Takes between 45 to 1.30hrs depends how busy we are. Every event is different.

 

Saturday

T1 Bag:

Shoes

Helmet

sunglasses

Ziploc (LArabar/Fruit snacks/Nuun)

 

T2 Bag:

Shoes

Visor/hat

Race Number belt with number

Nutrition – scratch gummies?  Small fuel belt sqeeze to grab water on way

 

Mandatory Bike Check-in 1300-1700

Let some air out of tires if weather is hot

Tape nutrition plan to bike so I don’t’ have to think about it.

 

Sunday Race Day

Transition Open 5-630

Body Marking 5-630

Race Start 07

 

Morning Bag:

         Swim Cap with Goggles

         Back up Swim goggles.

         Bike Emergency Kit

         Towel in case bike is wet

         Timing Chip

 

  

RACE DAY Wake Up

         Eat Breakfast:

Butter Coffee/coconut oil coffee?

Banan pancakes/sweetpots?

         Get Dressed:

NZ kit/EN kit/bra

          Bike chick Cream

         Sunscreen stick

         Garmin on wrist UNDER wetsuit

 

Transition  Check

         Nutrition bottles on the bike

         One bottle of UCAN

         Two bottles of Nuun

         Larabar

         Chain / Gearing Check

         Left pedal at 9 oclock

         Sunglasses on top of helmet

         Tire pressure check.

 

 

Final Suit Up

         Take out swim ziplock with: cap, goggles, spit anti-fog.

         Clothes et al to family

 

PreSwim

         Goggles under cap

         UCAN at 1 hr and just before OR 2 x 30 min before swim

         Water and BCAA at 20 minutes. 

         Warn up with a few short efforts/drills.

 

 Race Pillars

Negative Splits.  All. The. Way.  No exceptions

 

The Swim -- Just Keep Swimming!

Bust out the first 5 minutes/300yds.  Settle in. 5 drills. 1.Chest Position 2.head/neck/breath rotation (breathe out of armpit) 3. Arm reach without popping hip 4. Front half fingertip drop 5. Kick  Use Lats.  Quick arm transition = less work.  Repeat

Find someone fast and follow – don’t think you can’t swim fast – You are a slippery fish who is stronger than you realize!

T1

        

wetsuit off – the more you freak out – the more it gets stuck       

food in pockets

Larabar/fruit snacks right pocket

Nuun Left pocket

shoes

helmet/glasses

run to bike exit – hop on

 

Bike

Hour 1 Nuun Bottle

Hour 2 UCAN Bottle

Hour 3 Nuun Bottle

Extra bottle just salt lemon water for in-between

Move bottles every other empty – chuck empties at aid stations

 

Spin and settle in for first 30 min.

Sit up on hills.

Steady push on downs and flats.

Stay aero

When fuel up – gulp 5-8 times – then get back aero

Shake the UCAN bottle well before drinking

Cool down with aid station water on back if needed.

 

I might be small, but I am mighty – "light as a feather" up the hills.

 

T2

         No fancy dismounts.  Just get off the bike.

         Take off Helmet on the move.

         Find bike

         Bike Shoes off

         Run Shoes On

         Race belt with number on.

         Skratch gummies

         Sunscreen spray on shoulders

         Grab sip of water out of aid station – one gulp/one in cheeks

         Pee?

 

Run         

 

Keep HR as low as possible for first 5K – Run with mouth closed.  If have to open mouth – going too fast  SLOW!  Then pick it up each mile after 3.1.  at 10 miles – only a 5 K – hit it hard – it should hurt.  You can cry later.

 

         Sip water every aid station – one gulp/one in cheeks

         "light as a feather up the hills"  Imagine Tanner pushing your butt up the hill literally and yelling encouragments at you

          Skratch around 30-60 min mark – good after that

          Ice if hot – 1)down the pants, 2) down the shirt 3) on head

           If have tummy troubles, follow orders

                   Slow down 2 minutes  => if not better

                   Scratch gummies and water  10 minutes => if not better

                    Gut it out – it’s only 13.1 miles.

        

 

 

Derrek Sanks

Solid plan. Seems like you have your nutrition/hydration well laid out. I recommend using your watch/bike computer to set alarms to remind you when to drink/eat...that way you don't have to think about it or remember times. Also, are  you wearing sock on the bike or run? I didn't see socks in your T1 or T2 bags.

Enjoy the race and trust in your training. You're going to crush it.

Katherine Chabot-Boucher

This year will be my first HIM and first IM viewing this plan makes sense to me (finally) and I really like the idea of writing out a plan including fuel it just makes everything you need to do sink in. 

Leslie Sedlak

@Derrek Sanks  Good point on the hydration.  I know my watch does do alarms - while riding so far I just look down to check time - but reminder beeps are much better - thanks!  I actually have never raced with socks, long or short - so no need to start now - I just end up swearing in transition trying to navigate them

@Katherine Chabot-Boucher  So glad it helped and made sense to you.  I hesitated writing this because I feel like I've raced so much, I didn't need it.  I've been racing triathlons for 10 years, but out of the HIM for a few years to have kids.  I'm SO glad I took the time to write this out.  All I did, was take a Coach P template plan - download it and just start replacing it piece by piece with how it made sense to me.  It took me a few 30 minutes segments and then a bit of fine tuning after folks reviewed it - you'll be just that much more prepared and less to think about on race day.  It also made me realize I need to try out a couple more things during training in order to be sure I have tried everything I'm planning.  Enjoy!