IM 70.3 Hawaii "HONU" EXECUTION
RACE EXECUTION HONU 70.3 2019
PROLOGUE
This is my 2nd time racing in Kona for the 70.3 venue. In 2016 raced and made podium for AG men 65-69.
My goal certainly would be to “podium”, To win I would have to have a day where all goes right, and perhaps a little help from the top competitors who are formidable opponents.
CHECK LISTS: FRON EN RACE CENTRAL
RACE MORNING BIKE REVIEW
RACE MORNING ACTION CHECK LIST
PERSONAL BACKPACK FOR RACE MORNING
BIKE /TRANSITION FOR BIKE DROP OFF
BIKE TO RUN T2 BACK CHECK LIST
SWIM TO BKIE T1 CHECK LIST
EN IM BAG/EQUIPMENT /PROCESS CHECK LIST
Check list GOAL is to create 100% stress free over the race weekend
My check lists and guides “like a companion”.
SPECIFICS OF HALF IM RACE EXECUTION
KEY THINGS TO REMEMBER THAT SET THIS RACE APART
OCEAN SWIM, WITHOUT WET SUIT
WEATHER “HOT” AIR TEMPS 83-85 DEGRESS AND 10 MPH HEAD WIND FORCAST
UNIQUE TO THE BIKE IS 3490 FEET OF CLIMBING MOST IN 1ST 29 MILES
UNIQUE TO THE RUN IS 2 2MILE STRETCHES OF RUNING INTO THE LAVA FIELDS AKA “HELLS KITCHEN”
RACE DAY/EARLY START
UP AT 3:30,
No need for shower, will be in the water in wave 2 @ 6:40 am, 15-minute pre swim warm up.
BREAKFAST: 1 Power bar and gel, 1 small cup of coffee. 1 liter of gator aid before leaving condo
STRETCH: 15 M/IN
COMMUTE MORNING OF RACE FROM KAILUA KONA WHICH IS 20 MILES UP ISLAND TO LOAD INTO BUS TO START VENUE, WILL RECON THIS AND GET TIMING.
PRE-RACE TRANSITION
PRE-RACE CHECK LIST
EAT 1 GEL AND DRINK 100 CC OF HEED 15 MINUTES PRIOR TO SWIM WARM UP
SWIM WARM UP 15 MINUTES, GOAL IS 400-600 YRADS IN.
MY WAVE (MEN 65-69)
SWIM FAST ENOUGH TO MAINTAIN FORM, DRAFT IF I CAN, DO I TRUST THE SWIMMER AHEAD, “NOT REALLY”.
IF FORM FAILS THEN SLOW A BIT.
GOAL TIME IS 30-35 MINUTES, BE PREPARED FOR CURRENTS, CHOP, AND FASTER SWIMMERS COMING FROM LATER WAVES.
EXECUTE THIS SECTION THE EN WAY.
T1
SLOW AND SMOOTH
GOAL IS 2 MINUTES OR LESS,
HELMET WITH CHIN STRAP, SUNGLASSES, SOCK AND SHOES, WIPE OFF ALL SAND OFF FEET IST.
BIKE
THE BIG PICTURE
GOOD BKE SPLIT NOT SO FAST AS BURN OUT AS ½ MARATHON AWAITS
DON’T DRAFT, CYLE AS I SHOULD “NOT COULD”.
PAY ATTENTION TO WATTS, USE 34-40 MINUTES TO GET UNTRACKED, 8 MILE CLIMB TO HAWI AWAITS,
REMEMBER THE 90 % RULE AND DO WHAT I CAN DO.
DIAL IN AT 75% OF FTP
DRINK CAUTIOUSLY FOR 1ST 20-30 MINUTE, I START THE DAY WITH PERPETUREM AND SWITCH TO HEED FOR 2ND HALF.
HYDRATE WITH AT LEAST 3 LITERS OF FLUID DURING THE BIKE AND EAT ONE GEL FOR EACH OF THE 3 HOURS.
EXECUTE THE BIKE THE EN WAY.
COMPLETE THE CYCLE, ENTERING THE RESORT AREA, CYCLEIST MUST ALL GET INTO SINGLE FILE NO PASS AREA, THIS IS VERY DIFFICULT AS THERE IS ALWAYS SOME ONE AHEAD GOING WAY TOO SLOW, THIS REQUIRES A GREAT DEAL OF PATIENCE.
T2
ENTER AND RACK THE BIKE
REMOVE AND BAG HELMET,SHOES,SOCKS
BAG CYCLE SHOES AND REPLACE NEW ANKLE SOCKS AND RACING FLATS
REMOVE HELMET AND BAG SWITCH RUN VISOR
PUT ON RACE # AND BELT
EAT GEL AND DRINK ON RUN OUT OF T2
EXIT T2 AND MAY MAKE A REST ROOM STOP
THE RUN
HYDRATE WITH FLUIDS, AROUND 200 CC UP EXIT AND EAT GEL,
PACE; WILL NEED A WARMUP OF 2 MILES TO FIGURE CADENCE AND SPEED AND TIME FOR RUNNING LEGS TO ENGAGE, WILL NEED 3-5 K FOR THIS TO OPTIMIZE.
FOR FIRST 10 k LESS THAN 1 HOUR AND NEED FOCUS FOR LAVA FIELD RUN MILES 3-5, LAST 6-7 MILES ON RUN GOAL IS TO RUN FAST AND TO RACE.PROPER USE OF FLUIDS, ICE AND OTHER NUTRITION, ABP, THIS SECTION ALWAYS BE PUSHING, TRY TO FIND A SWEET SPOT AND RACE WITH GOOD FORM, FOCUS
EXECUTE THIS SECTION THE EN WAY.
IN MY RACE EXPERIENCE I HAVE NOTICED THAT RUNNERS LIKE TO RUN WITHIN GROUPS, MY STYLE IS LEAVE THE GROUP I’M IN AND MOVE FORWARD TOWARDS THE NEXT GROUP, OVER TIME WORKING MY WAY TO FRONT. AND THEN REPEAT. I TRY TO UTILIZE THE ENERGY OF THE TRIATHLETES TO PROPEL ME FORWARD. THIS APPOACH SEEMS TO WORK FOR ME.
FINNISH.
Comments
Sounds great @Rory Gumina For the run, will you be monitoring heart rate!? Aloha. 🌴
I wear a Fenix 5, with hr monitor, still trying to accept the numbers, When I ran with HR monitor and 920 xt my max hr was 166, now my max hr is 131, although I understand it will be higher in the heat of Kona.
race saver bag as part of a cooling plan will be key. Good Skill.
@ Sheila Leard , thanks for taking a peak at my plan. Yes! I monitor with new Fenix, It's new & I am have not yet figured out to do a triathlon feature yet. I have 6 hours on the flight over to learn about the device,I get sleepy on air flights, so we will see. r to figure that out. Air planes put me to sleep, so we will see. I hope to not go too much over 131 hr, I may have to drive it higher with heat.
@EugenePartridge Just looked at my typo and tagged Rory ... sorry. I asked about HR because if you can commit to not letting it get over Zone 3 and then just let it go when you hit the golf course heading to the finish. Heat running truly requires HR diligence.
@Sheila Leard thanks for the great advise No doubt, this is a heat run, I’ll keep it in zone zone 2,2.7 then open er up, I’m going do just that & get back to you. I’ll keep in mind to have the HR screen opened up.
@Robert Sabo, thanks for the heads up, I must confess I am not familiar with a cooling bag, Can you educate me a little more?
Thanks
@Eugene partridge Coach P sells a little hand held nylon sack to put ice in while running. . A good substitute is a quart/sandwich size ziplock. Fill with ice @aid station. The wiki has instructions on use,(see Race Saver) but I found that putt it right over my heart works well to cool entire body.
Awsome@Al Truscott thanks so much, i can verify the heat.
gene
Eugene - nothing to add to the above other than I hope you have that perfect day and stand on top of the podium!!