Critique my HIM Race Plan
On Sunday I'll be racing my first HIM. I've done several sprint triathlons over the past few years, but this my first foray into longer distance racing.
I started with EN with the November OS, and started the 12 week Advanced Half plan 11 weeks ago. The OS plan was pretty much the start of my bike training, before that my only bike training consisted of occasional commutes to work - 14mile one way. I've been marathon running for 7 years and have a very solid base. I started swimming about 4 years ago but this HIM plan is the most swimming I have ever done.
Current FTP 241, vdot 55
The 12 week HIM plan has gone fairly well. I hit the majority of the sessions, though had to skip a few work-outs when I got overtired. The RRs went well. The last RR was :
56 miles in 2:48, NP 200, TSS 188, VI 1.03 (3 loop course including stop lights & one pee break)
6 miles in 40:21, neg split every mile, 1st 7:20, 2nd 6:47... -> 6:18
I wasn't spent after the 6 miles and could have gone longer. Nutrition was 3 bottles of gatorade and 3 gels, so about 600 cals total, all on the bike, 0 on the run.
Here's my race plan :
Swim - It's a canal swim with a wetsuit, so I'm not too worried. I'll hopefully find some feet to follow and get out in around 40 minutes.
T1 - 425m run over grass & pavement, so I'll pull off the wetsuit as soon as I get out of the water and carry it with me to the bike. Put helmet & glasses on, then hop on bike. No socks.
Bike - First 10 minutes 190-195, then remainder @ 200-205 watts. No hills to speak of on this course, so it should be pretty easy to keep it steady. I'll ease up in the last mile, spin a bit higher cadence to get ready for the run.
Bike Nutrition - I'll carry one bottle of gatorade on the bike and get two more on course nutrition at 18 & 36 miles. I'll have three gels with me to eat on the bike.
T2 - Drop the bike, pull shoes on (no socks), grab bag with hat, 1 gel and extra sunscreen and go. I'll have an extra water bottle waiting that I will probably grab to help slow me down in the first few miles. The garmin will also help me get the pace correct.
Run - 7:15-7:30 for first 3 miles, ~6:45 for next 7, then whatever I have left for the last 3. I'll walk a few steps at every other aid station to drink, but I'll grab fluids at every aid station. Gel probably at mile 4 or 5.
The race I'm doing is the Welland Half Iron :
http://www.msctriathlon.com/ms/events/showracedetail.cfm?raceID=413
If you've got any suggestions or comments please post them. I'm still willing to change 
Comments
Mark, looks like a good plan. I would only say, make sure you are comfortable running in no socks for 13.1 miles. Have you done some long runs without socks? Only takes 30 sec to put on socks in T2. Good luck.
it takes about 5 seconds to put socks on, I think they are a good call for 13 miles
Go for it if you have trained and run sockless a million times at that distance without issue. Put on socks if you haven't.
cheers - mark