mancona's 2010 Kona Race Plan
Here is the draft short version of my Kona race plan. If you can make it through it without falling a asleep I would love feedback from everyone and particularily the Kona vets.
Thanks!
Kona 2010 Race Plan
Sat Oct 2nd
· Workout: 2.5 Hour Bike, 30’ Brick Run
· Massage
· Pack
Sun
· Workout: AM Swim / Sauna
· Travel Day
Mon
· Workouts: 7 AM 30’ Swim on course, 2 PM 45’ Run Energy Lab/Queen K with 6 Strides and 3 x 3’(1’) @ MP
· Unpack
· Grocery Shop
· RELAX and spend time with Theresa and Abigail
Tue
· Workouts: 7 AM 30’ Swim on course, 1 PM 1 hr Ride Kona/Queen K (4x8(2)@80%) and 30’ Run Ali’i/Palani
· SpiderTech booth
· Noon Register
· 1 PM Pick up bike (or earlier if possible)
· 4 PM Kelki Dip-n-Dash
· 5 PM Parade of Nations
Wed
· Workouts: 7 AM 30’ Swim on course, 9 AM Ride Waikoloa -> Hawi -> Waikoloa (~2 hour at race pace)
· 1PM EN Lunch at Kona Brewing Company
· SpiderTech Event
· Zoot Event
Thu
· Workouts: AM 20’ very easy swim, 1 PM 45’ Ride Kona section and airport, Run 30’ Ali’i
· TBD Underpants Run
· Pack Bags/Check Bike
· 3-6PM Slowtwitch Party
· 8PM Pre-Race Meeting
· Pick up Mom from Airport
Fri
· Workouts: AM 10’ very easy swim, 20’ run Ali’i with 8 strides
· Spider
· 2PM Subway ~650 Cal
· 2:30-5:30PM Bike/Helmet/Gear Bag Check-In
· 5PM Jamba Juice ~770 Cal
· Lay out everything for morning
· 7PM Shower/Shave/Sunblock
· Go to sleep early
Gear Bags
With Bike:
· Helmet
· Shoes
· Salt Stick
· Gloves
T1 Bag:
· Head Cooler Cap
· Arm Coolers
· Number Belt
T2 Bag:
· In Bag
o Shoes
o Visor
o Sun Glasses
o Ice Pack
o Zip Lock Bag
§ 3 Gels
§ 2 Blocks
§ 8 Salt Pills
o Fuel Belt
BSN Bag:
· Tube
· C02
· 4 Salt Pills
· Gel or Bar
RSN Bag:
· Ice Pack
· 4 Salt Pills
· Body Glide
· Blister Bandaid
· Socks
Race Morning on Me:
· HRM Strap
· Chip/Chip Strap
· Tri Shorts/Top
· Forerunner
· Jacket
· Shorts
· Shoes
· Pre-Race Gel
· Pre-Race Salt Pill
· Marker
· Tattoos
Race Morning Bag:
· 2x Goggles
· Swim Cap
· Water
· Gatoraide
Race Morning T1 Bag:
· 2 Infinit Bottles (9 Scoops)
· 124 oz H20 Bottle
· 8 Salt pills
· Edge 500
Race Morning T2 Bag:
· Fuel Belt Bottles
Race Nutrition
· Day Before
o 2PM Subway
o 5PM Jamba Juice
· Breakfast
o 2AM Smoothie
o 4AM Bagel/PB/Banana
· Pre-Swim
o 6:30 Gel / Salt
· Bike
o 9 Scopes of Infinit
§ 3 sips every 15’ for 225 Cal 540 mg Salt per Hour
o If 80
§ 1 Scap per hour (341mg)
§ 36 oz H20
o If 90
§ 2 Scap per hour (682mg)
§ 48+ oz H20
· Run
o Gel or Blocks as needed
o 16oz IM Perform ( 5 gulps at every other aid station)
o If 80
§ 32 oz H20 (5 gulps at every aid station)
§ Scap every 30’ (682mg per hour)
o If 90
§ 48 oz H20 (7 gulps at every aid station)
§ Scap every 20’ (1023mg per hour)
Race Plan
Pre Race
· 2AM Naked Smoothie ~250 Cal and Salt Pill
· 4AM Wake up
o Bagel/PB/Banana
o Patience and Discipline
o Sun block
o Body Glide
o HRM/Garmin/Chip on
o Take bags (BSN, RSN, Morning Bag, T1 Morning Bag, T2 Morning Bag)
· 4:30 Leave for race
· Body Marking
· Drop of BSN and RSN
· Bike Setup
o Pair/Calibrate Edge and Forerunner
o Pump Tires
o Check shifting/brakes
o Infinite in Speedfil
o Salt Pills in Salt stick
o Water Bottle on bars
o Set correct gearing
o Helmet
o Shoes on pedals
· Run Setup
o Drop off Fuel Belt bottles
· 6:30 Get to Swim
o Take Gel
o Take Salt
o Swim Warm Up
Swim Plan:
· In water between 6:40 and 6:50
· Easy warm up with drills
· Focus on form
o Full extension
o Early Catch
o Ear follows thumb
o Wide pull
o Distance per stroke
T1:
· Rinse salt water off face and feet
· Grab Bag
· While Running = Cap, Number Belt and Arm coolers on
· Helmet on
· Start Garmin
Bike:
· Current FTP: 282
· W/KG: 4.6
· Goal IF: 72% ß 3% IF 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:
§ Hour 1 – 190
§ Hour 2 – 195
§ Hour 3 – 210
§ Hour 4 – 200
§ Hour 5 – 205
· If 80
o Monitor RPE/Heart rate 160 is ceiling
· If 85
o 5 watts lower
· If 90
o 10 watts lower
T2:
· Shoes off on pedals
· Helmet off while running
· Grab Bag
· Drop helmet
· Pull out bag
· Shoes On
· Cary everything else through mile 1
Run:
· Current vDOT: 63 based on half marathon
· Goal 3:10:00 (7:15) ß 2 VDOT points lower for heat
· Race Pacing Plan
o 10 miles on Ali’i @ 7:35 (GET FUILD IN)
o 8 miles out to Energy Lab @ 7:10
o 8 miles back to Kona @ <7:05</span>
· If 85
o Add 10 Seconds
· If 90
o Add 20 Seconds
· If 95
o Add 30 Seconds
QUESTIONS
· Can we get to t1/t2 gear bags on race morning?
· Where to line up for swim start? I would like to swim 1:10 or under and don’t mind being in the middle of the mess.
· Where to get best and biggest burger on Saturday night?
· Where is the best Sunday Breakfast in Kona?
0
Comments
I liked Lulu's or Kona Brewing for food. Good stuff. Coach P had a break place he recommended in the old forum.
HAVE FUN--ENJOY THE DAY---YOU'RE GOING TO RULE THE DAY! I look forward to cyberstalking you during the race.
Hi Matt , I am following your Kona race with interest as I am off to Cozumel in November which will have similar conditions to Kona . I did Kona in 2008 and plan to try and qualify again in 2012 . I am working on getting stronger so when /if I return I can do better than I did . My greatest problem was the heat and the winds . What I wanted to ask you is do you have any thoughts about riding into very strong cross winds ? I looked on the forum but did not find anything on trade/cross winds and how to prepare for them . I heard Cozumel has strong trade winds and I know in Kona when those winds hit me I froze on the bike and was too scared to hydrate properly . The wind in Kona is so strong it comes in gusts and takes you across the road !
Your report looks good . The only thing that always stands out is how many things we have to do before the race . Try to get your feet up as much as possible . As for your bags , you are not supposed to go back to them on race day , it was the one thing that I did not like as I wanted to put cold bottles into them . The swim is an in water start , be prepared to tread water for a long time ! It seemed to take forever for the cannon to fire . Also beware of being kicked by people with long toe nails . I remember some people brought there legs up to their chest . It is very congested and you bob up and down on top of each other , just find a spot and remain focused .
It is such an overwhelming feeling to be there . I hope to experiences it again . My advice to anyone going is RESPECT THE ISLAND ! You will feels its energy rising out of the tar and the lava fields ......
Good luck and enjoy every second .
Matt, Excellent race week plan and race day details. It looks like you have all elements covered.
Matt,
The plan looks very detailed and busy as coach P mentioned. My comments:
1) Bring lots of fluids for the flight, don't start dehydrated
2) I would put some Infinit crystals in my special needs in case a bottle is ejected or can you live off gatorade.
3) Swim warm up - Is there space/ ability to do this with the Male pro's going off at 6:45?
Good luck I'll be following you online.
Gordon
Thank You so much for all of the comments. I have read everything and will make notes and adjustments.
Unfortunatly my week is getting significantly more busy as sponsor comittments keep coming up. I guess the saying that nothing in live is free is really true. I can't image what it is like to be a top pro as I am at the lowest level of sponsor and there is so much to do next week.
@Geoff - I'll give LuLu's a try as I didn't make it last time I was there.
@Tina - thats exactly why I wanted to get to the bags, to put cold fuel belt bottles in my T2 bag. I hear you on the wind and will be out Tue, Wed, Thur riding at race time to hopefully experience them before the race. MY hyrdation setup is very wind friendly as I can drink with arms still on the aerobars or drops and don't have to reach for a bottle other then to exchange at an aid station.
@Matt - Yes, I am absolutely double counting or over compensating on my bike and run place plans by adjusting the baseline and then further adjusting for extreme conditions. It is my way of being conservating since I have not raced in these kinds of conditions before. I am look to execute a smart and safe race for at least the first 8 hours. IF I make it to the energy lab and am doing ok then I get to gamble and go hard.
@P - I'm coverd on the compression grear (I am fortunate to have a pretty good supply coming with me and know where to get more on race week
). Got it on the Monday swim and line up. Thanks for the Breakfast suggestion.
@Gordon - 1) Thats for the reminder on the flights. 2) My nutrition goes in a speedfill that is screwed on and has loc-tight on the screws...if it comes off, something very bad happened. I have done an IM before entire on the nutrition provided t Aid Stations and I still have the nurtion plan memorized though it was based on GEF instead of the new perform stuff (time to do some math). 3) I think I will be good, Male and Female Pros are going off at 6:30 this year, and we go at 7. I don't swim far for a warmup just do some key drills like catch up and fist drills to get my form right and get a feel for the water.
Thanks agian. Not sure I will be in the forums a ton from my phone, but I do intend to tweet a bunch.