Tony's Wisconsin 70.3 Race Plan
Even though this will be my 12th season and my 8th 70.3 distance race, I’ll be racing the third Ironman Wisconsin 70.3. Temps are forecasted to be in the mid 70s with dew points in the 60s. Light rain toward dawn, mostly cloudy/overcast day, wind coming from NE at 5mph. I’m in the 55-59 age group.
Goals:
37:00 swim => 1:46/100 yds
2:55:00 bike => => 215 – 220 Pavg watts; VIF = 1.03; Navg watts = 220 – 225; IF = 80%; FTP = 270
1:52 run => 8:30/mi pace
Total: 5:24:00
T1 = T2 = 4min; 3 min = 7 min
Efficient transitions to target under 5:30:00 overall
Streamline, aero, cut corners
Race Pillars
Steady effort wins the day; start slow and build to steady effort
No highs/spikes; no lows.
No hammering until mile 10 on the run
Stay in my box
Swim Focus
Never stop moving
Don’t be shy; race this thing
Stay in the box
Engage lats; 90 – 110 degree elbow, 45 degree rotation, pull straight back. 2 beat kick to start, then 4 beat. Aggressive arm turnover – attack the water – I’m racing, not gliding in the pool!! Alignment, tautness, propel. Rotate body around stake keeping head level.
Sight every 6th stroke when initiate the pull on the left; bilateral breathe
Stay with a group; don’t wander off
Transition Focus
Slow is smooth and smooth is fast
Eliminate moving parts; Simple = speed
No socks on bike, shoes on bike, no arm warmers and no knit gloves.
Bike Focus
Steady and aero wins the day; VI goal of 1.03
Pee 2x on bike
75% FTP of 270 = 200 watts for first 20’
80% - 82% FTP = 215 -220 steady balance of the day
Maintain HR of 140; no higher than 150
Cut corners and get aero right after the turn and stay there
Run Focus
Add 30” to TRP for first 3 miles: 9:00
1_9:00
2_18:00
3_27:00
Steady Pace miles 3 – 10: 8:30 – 8:45
Cut corners
Lower the hammer at mile 10: 8:30 and below; recall the one big thing and offer up the hurt.
Negative split the run
Friday
Pack and Travel
Sip on coco 5 or coconut water
Leave by 11:00am
check in at Ohlin; course talk at 2
Check in and shlep stuff to room including bike
Dinner
Stretch/roll
TheraGun
Study course and race plan
Quotes for the run and one big thing
Bike
Aim for 300 calories / hr and a 3 hour bike ride:
Infinit concentrate 300 calories = 2 scoops in bottle in cage => 6 scoops in bottle cage
1 bag HS chews in case need more calories = 160 calories
Each hour: on bike, drink 24 oz torpedo + 12 oz water from stations = 36 oz per hour. squirt 8 oz Infinit concentrate when approach aid + 16 oz water bottle into torpedo + drink remaining. (Grab 2 bottles at stations: 1 in back pocket, 1 into torpedo. Drink the water, try not to carry due to extra weight)
Steady drip of nutrition and hydration
3 - 4 salt stick per hour depending on temps
NA: 500 from Infinit + 3 salt stick /hr = 1145 / hr
Bento box extra salt, base salt, Tylenol, tums
1 tube in xlab + repair
Aero helmet
Shoes
Vest and arm warmers in case of cold rain - Game time decision
No socks for bike
Run
IM race belt:13 salt + Tylenol.
EFS Liquid Shot 5 oz in first 6 miles; coke thereafter
Gatorlytes under wrist band
Hat
sunglasses
socks
plastic gallon Go Bag – race belt, hat and glasses in the Go Bag to affix while running out of T2
Saturday
Up at 6:00am: roll stretch,
Am swim – 7:00; Swim 30 min. Count strokes, focus on form, practice head lift, get navigation markers, think smooth, happy confident thoughts.
breakfast
Affix numbers to bike
Bike check in around 1:00ish after initial rush. Don’t cover bike; air out of tires
Affix shoes to bike; rubber bands left at 9:00 right at 6:00 and cover to keep dry
Torpedo to bike (covered)
Gearing in small chain ring and 16 tooth cog
Compression
Hydrate with coconut water or coco 5
Take pictures
Big lunch at hotel – sweet potato and protein + bone broth;
Lay out equipment and think through process
Pack tri bag – ONLY ESSENTIALS FROM GEAR BAGS; no extras
Infinit run bottle with water
Vaseline to the inside of bike and run shoes
Garmin set for run in Go Bag; strap on all day
T towel; dry towel for hands from lube,
Swim stuff - wetsuit, macks, goggles (2), cap, Put Macks into ears before lube
Helmet with visor (may need to carry separately over shoulder or affixed to bag
Chamois cream, trislide, suit juice
Rubber bands, extra timing strap and pins, tape (duct, electrical, sport)
sun glasses, cap, race belt, socks which are in running shoes (with socks splayed open)
extra towel for bike if wet
vest for bike
arm warmers wear under wet suit
Run shoes
Stay off feet
Early dinner: sweet potato, almond butter, bone broth, salt aminos
Pack my gear in car for check out of hotel
shower
early bed: Take salt pill and ibuprofen before bed. Apply sunscreen
Review race plan and pics; light reading
Sunday
Up at 3:00am
Breakfast: banana + almond butter + sweet potato + aminos
NBS PreLoad
Apply sunscreen
Bring pump
Stretch/roll
Affix chip
Wear Garmin HR and strap on wrist (place computer in Go Bag turned on in transition)
Morning clothes over race kit; hoodie + Bring pump + water + bag + headlamp + solid socks and shoes for bus and wet grass
Sip Infinit run until race
Get marked
Pump tires
Check brakes and wheel rotation
Turn on Element
Set up transition: fill torpedo with water.
Swim stuff - wetsuit, macks, goggles, cap, lube up, but put Macks into ears before lube
Helmet with visor; possible vest if cold and rainy
Run Go Bag then socks which are in shoes (with socks splayed open and covered if raining);
Arm warmers on bike ends or on arms and swim with them under wetsuit
Toilet
Calf sleeves: wear to Transition, roll down for marking, wear under wetsuit
Lube body and under chamois before putting on wetsuit.
Head down to water for warm up by 6:20
Swim
Warm up in water; goggles under cap few short efforts
Line up at 35 – 40 min mark: swim only as fast as ability to maintain form
T1
Exit water
Goggles up over eyes on top of head
Lower wetsuit to waist or stripper
Running to T1, remove cap, goggles and macks
Step out of wetsuit
Aero helmet on and snapped
(no sunglasses – using shaded visor)
Unrack bike and jog to bike out. Stop at line and mount
Bike
Insert feet into shoes while pedaling
See Bike focus above
Ride the hills the EN way – steady effort / pressure on the pedals; coast when no longer have resistance on the downhills. Steady eddy; stay aero even on rollers in order to keep effort steady; use momentum into next hill as much as possible.
Pee 1 - 2 x on the bike, especially the last hour before T2
Spin out legs last .25 mile
Remove feet from shoes and pedal
Stop Element
T2
Complete stop then dismount
rack bike
remove helmet
socks on first
shoes on next
Grab Go bag and Go
Garmin to wrist; hit start
sunglasses on
hat on
belt on while running out of T2
Liquid Shot 5 oz flask to hand
If cool, discard Go bag
Run
See Run focus above.
Cut corners
Lower the hammer at mile 10: 8:30 and below; recall the one big thing and offer up the hurt. Race all the way to the finish
Negative split the run
Finish strong arms up with a smile