Dave's Wisconsin 70.3 Race Plan
2019 Wisconsin 70.3 Race Plan
2017 Results (not with EN): 6:07 (:38, 3:05, 2:14) – hot day – 85 degrees + 60% humidity
2019 Goal: Anything better than 2017, especially the run
Thank you in advance for any comments and suggestions!
Friday: Leave for Madison after work – staying with my parents in nearby Fitchburg
Saturday:
- Annual Breakfast on the Farm for a big breakfast (family tradition) in the morning
- After a safe lunch, possibly ride to Olin Park race venue (~6 miles away) if weather allows
- Possibly ride the run course, again if weather allows
- Check-in for race; attend 2pm athlete meeting
- Put stickers on bike; drop off bike at transition
- Check out all transition entrances and exits with pictures
- Call for a ride home
- Final check/organization of race day gear – kit, tech, nutrition
- Relax, light dinner, bed
Race Day – Pre-Race:
- Alarm set for 3:45: get up and fuel up with usual breakfast of First Endurance Ultragen + EFS Liquid Shot (liquid calories are easier on my stomach before swimming)
- Light warmup/stretch to “get things moving”
- Sip water or Powerade Zero until start
- Race kit, timing chip, HRM, watch, comfy clothes
- 4:45am Leave for transition (15 minute drive, then parking, then walk to Olin Park)
- 5:00-5:15am Arrive at transition, get body marked; apply sunscreen
- Set up run: shoes with socks, go bag with hat, handheld bottle w/racesaver bag, race belt w/number and 4 GU Roctane gels
- Set up bike: shoes, small towel for feet, helmet with sunglasses, phone in plastic bag (for family tracking) on bars
- Add 2 bottle GE, 2 packages shot bloks, bike computer to bike
- Check tires
- 5:45am Return transition bag and pump to car
- Apply tri-slide and body glide
- 6:15-6:30am Leave transition for swim start with wetsuit, target bag with goggles, ear plugs, cap, gels, bottle of water/powerade zero
- 6:30am Take 2 Clif Shot Gels (no caffeine)
Race Day – Race:
Swim:
- Line up in 30-34 minute group
- Start hard then settle in
- Focus on form – no cross-body pulling, pull down and out ending past the hip
- Keep your focus – imagine a series of (4) 500 yard master’s races
T1:
- Get wetsuit stripped
- Move goggles to forehead; keep cap & earplugs on
- Jog to transition
- Take off cap, goggles & earplugs in cap on top of wetsuit
- Towel off feet, put on shoes
- Helmet, sunglasses on, phone in jersey pocket for tracking
- Jog with bike to bike out
Bike:
- Ride easy to start for first 20-30 minutes – get HR down to ~120 – goal power = 195 (0.75)
- Ignore everyone passing me; no such thing as a good bike/bad run; ride the bike I should; goal is to run better than 2017
- Start nutrition at 30 minutes: 1.5 bottle GE per hour drinking every 15 minutes (Garmin alert); ½ package shot bloks on the hour (Garmin alert)
- Goal power after 30 minutes = 210 (~0.80)
- Flatten hills as much as possible – avoid power spikes as much as possible
- Focus on hammering downhills, steady on flats
- ½ package of bloks near end of bike before turning off of Rimrock
T2:
- Dismount and jog bike back to rack
- Take off shoes; towel off feet if necessary
- Put on shoes & socks
- Grab go bag and go
Run:
- Open go bag, put on race belt w/number & gels, hat, handheld bottle with Tailwind & racesaver bag – throw away go bag at first aid station
- Use a combo of HR and run power – first race with Stryd power
- HR controls over power
- Easy pace first 3 miles: target HR 130, target power 250
- Steady pace miles 4-9: target HR 140, target power 260
- Finish pace miles 10-13.1: target max HR 150-160, target max power 275-280
- Try to keep cooler this time on the run – careful use of water (avoid the shoes!) and ice to stay cool
- Nutrition: drink Tailwind from handheld every 0.5-1.0 miles at start as tolerated – try to finish by mile 6; GU roctane gel at miles 3, 6, and maybe 9; saltstick at mile 6; GE at aid stations after mile 6 as tolerated; red bull or coke as needed after mile 9
- Run mantra: DIG DEEPER!
Comments
Dave - all looks good except Hydration probably should start as soon as you can on the Bike ... especially if it's HOT!
Will be interested to see how you like racing with Stryd Power ... I'm hooked on it!
Good Luck!
Thanks Rory! Yeah you're right about hydration - hoping it's not as hot as last time, but even 5 days out, who knows with this weather lately. I'm interested to see how the racing with run power goes, too - thinking it should go well - if I do it right!
Good luck at Eagleman!