mancona's Kona 2010 RR1 Plan
Here is what I am thinking. Thanks for reading and I really appreciate any feedback or suggestions.
Race Rehearsal Plan
Kona 2010 – 1st RR
8/27
Morning Fuel:
- Ensure or Smoothie if I am up at ~2:00 (skip if I sleep well)
- Whole Wheat Bagel and Almond Butter right before leaving home
Bike Setup:
- May use race wheels, since I haven’t riden these yet (404/808)
- If it is hot I may try out the aero helmet as well and go full tri-geek
- Speedfil on down tube (Infinit)
- Salt Stick
- Water bottle on bars (water)
- 2 spare water bottles in pockets
- Drop @ 13.5 cm
- Bento Box: tube, 2 co2, patches, multi tool, value extender
- In Jersey: Phone, ID, Money
- Wear 310XT for entire time
Clothing:
- Bike Jersey (for pockets)
- Compression Tri Shorts
- RoadID
- Arm warmers if it is under 80
Start Time:
8:30 AM (I may attempt to get up early and swim first before driving to the RR depending on how far away I go for it)
Bike Fuel/Hydration:
8:30 AM (I may attempt to get up early and swim first before driving to the RR depending on how far away I go for it)
Bike Fuel/Hydration:
· 40 oz of Infinit in Speedfil (10 scoops)
o Per Hour (2 scoops)
- 250 Cal
- 600 mg Sodium
- 3 g Protein
· Water - Targeting 24 oz per hour (36-48 if over 85 degrees)
· Salt pill before start, at 2:00 and 4:00 of ride (if over 85 degrees)
Bike Course:
At least 5:30 or 112 miles. Still working on finding a 28 mile out/back to do twice. Maybe part of the Udder Century or some of the other suggestions that Heather and Bill shared in another thread.
Bike Plan:
· Current FTP: 282
· W/KG: 4.6
· Goal IF: 72% <---</span> Adjusted IF 3% lower because of heat
· Goal TSS: 266
· Race Gears
o 1st – 193w – first 60 min and downhill
o 2nd – 203w – target watts
o 3rd – 2130w - long hills (>3’)
o 4th – 223w – short hills (<3’)</span>
o DO NOT GO OVER 255 EVER
o Execute as: 190, 195, 200, 200, 205
Transition:
In trunk, have run gear ready and waiting:
· Ultra Race 3.0s
· Visor
· Fuel Belt with 16 oz of Perform and 16 oz of water
· GU
Run Course:
30’ out / 30’ back
Run Plan:
· Current vDOT: 63 based on half marathon
· Goal 3:10:00 (7:15) <--- Adjusted</span> 2 VDOT points lower for heat
· Race Pacing Plan
o 6 miles @ 7:35 (will start out even slow if really hot)
o 14 miles @ 7:10
o 6.2 miles @ <7:05</span>
· Race Rehearsal Plan
o 1 hour @ 7:05 to test my nutrition
o First mile at 7:35 then drop to 7:05 and see how my body does
o Focus on getting fluid in while being smooth and steady
0
Comments
Have you thought about doing a RR to the south to try to get in hotter/jack-nasty weather? And, if you are going for warm, does Zoot make something like this? Wicks nicely. Insulates. May achieve all over Kona-like conditions better than arm warmers. (and you can swim in it)
Thanks Beth! I have yet to forget Sunglasses and Sunscreen, but I will add them to the list so I don't!
Yes, Zoot has active compression tops that are warming and are designed to be a base layer in cool weather. Thats a great idea if it is cool out. I'm not sure how warm and uncomfortable I want to make myself for this RR. Maybe some of the Kona vets can chime in.
I did consider driving down to Louisville this weekend for the RR but life isn't allowing it right now.
Matt - One other way to add some heat strees to the body is wear the aero helmet and tape over any front air vents. If it gets too hot on the ride you can alwys pull the tape off.
The plan looks good.
"Arm warmers if under 80" - Lotta wind chill @ 26 mph, huh?
Seriously, I wish I had that problem, worrying about it being under 80, I mean. I'm just looking for a day over 70 for my RR.
I assume you're locked into and well-used to your single source bike nutrition strategy. I find having a variety of liquid-y sources works better for me: Hammer Gel, Perpetuem, Perform, and Shot bloks. And I always carry more than I will end up using by about 10-20%, to allow for spillage or complete loss. Same thing on the run: coke alternate with water alternate with perform. And easy on those run calories. Which reminds me - maybe I should leave out some de-fizzed coke for T2 on a RR.
@Matt - I didn't even think of covering the vents on the aero helmet ... I may have to give that a try.
@Al - I have been fortunate and Chicago has had a record setting summer with more days over 80 and 90 than ever before. However it is starting to cool off now. As of right now this Friday may be the coolest day we have had in a while with a high at 78. I know I have acclimated more to the heat than ever before as this morning it was 68 for my long run and I wore a long sleeve shirt and was still cold.
Yes, I've had pretty good success with the single source on the bike and then living off the course on the run. I have never used coke during a RR, but sometimes I will at the end of a long run. Maybe I will bring one fuel belt bottle of coke with just in case.
Looks good to me except I saw no mention of a pork product on bike.
Good luck and be safe.
In Jersey: Phone, ID, Money,
add in pepto bismol, immodium, excedrin migraine, chapstick and a claritin that way you are ready for nausea, diarrhea, bee stings, sneezing fits, dry lips and headaches.
Heat?
haven't been to Kona but from what I have read it is hot. are you catching the hottest part of your day with a 5.5 hour bike and starting at 8:30?? you will finish at 2ish,,,,, yeah too bad you can't get down to us southerners....
not sure what the weather or wind will be but around here it is windiest/hottest in the afternoon.... like from 11:30 - 4 your time. then you run, might have traffic though. ask the vets the importance of heat acclimation/nutrition/hydration. m
Thanks Marianne, I have definitely considered doing it later in the day as you are right and 1-3 is typically the hottest part of the day. If life allows I think I will try to swim first thing in the morning and then get a slightly later start.
Matt,
I think that you should do the RR run on a treadmill set up in a sauna with a fan blowing on you. Better yet you could try a steam room. Some guys did that to get ready for Badwater in the movie running on the sun and made the idea seem pretty reasonable
On a serious note it all sounds like a good plan to me. I think that it is a good call to do a swim first. Lately I have noticed that doing a longish or hardish swim takes more out of me that I had previously thought. Noticed a big difference when swim at the lake in the am and then ride home [70 miles or so] and when I just get on the bike. Have done it both ways enough times now that I think I have enough data to notice a trend. I think it is an idea that needs to be explored further - - that the swim actually matters in terms of bike run pacing. Notice the same thing at Epicman every year, even that easy 50 minute swim seems to factor in later in the day.
I doubt the crosswinds will be a factor for you. There are no steep climbs in Kona, only long long climbs that have head winds. Instead of arm warmers what about a long sleeve top, underarmor for the bike? Nothing that will kill you, but simply add to the overall heat.
I would skip the coke, your RR only has a 60min run. Doubtful you will 'need' it based on your past experiences. Would be better on longer runs.
Last year, one thing I was not prepared for was the heavy salt concentration that covered my body after the swim. I wore a speedsuit last year when they were legal, but after the swim, I felt a bit salty the rest of the day regardless of the hose shower post swim.
The RR went great and I will post a report soon. Thanks to everyone for the advice.
Thanks Aaron. I took your advice and did the long sleee base layer (and then added arm warmers as well). I also skipped the coke based on your and Nemo's advice. Any advice on what to do about the salt from the swim? I just found out I shouldl be racing in a new WTC legal speedsuit this year.
@Chris - I got up and swam first based on your comment. Not sure if it was the swim first, of the fact that this was the first time I was truly locked in the aero bars for over 5 hours, but my back, shoulders, arms did feel differnet. Not a big deal at all, but different. I realized today, the only places I have road 100 miles before are hilly and technical so I got breaks from being aero. Glad I found a flat and boring course for this RR.
@Marianne - because of swimming first, i also followed your advice and started the ride around 8:30. I was running from 2-3 and it was hot.
@Matt - I also did the aero helmet with the vents covered, thanks for the suggestion.
@Steve - no pork during the bike... but I recovered with Carnitas Fajitas and Chips and Salsa!
My own experience - which includes at least 10 Hawaii races (Xterra Maui and Kona), as well as a lot of training there - is that I don't notice the salt at all once I'm on the bike. No itching or rubbing or sensation of grit. During the race, there are so many aid stations with plentiful water that if you need a little cleaning and dilution on your skin, it's very easy to obtain after you get on the bike and find out just where the issue is.
My suggestion is to do what you're going to do anyway - do a few bike rides right after a swim when you're there, and find out whether it's an issue for you or not. Most pros don't spend a of of time under the hoses - the leaders were grabbers and runners, taking a drink and/or washing their face as they flew past.
Regarding being locked into the bars for 5 hours - the Hawaii course, despite having 5000 feet of climbing, is not steep or technical, nor does it have any turns (except right at the start and the finish, and the turnaround), so there's almost never a reason to be out of the bars. Sounds like a few more long rides will fix that for you. It always surprises me when I get off the bike, my neck feeling torqued, and don't notice it all on the run.