Big Kahuna HIM Race Rehearsal and Race Day Plan
Hi All:
I have the Big Kahuna HIM in 21 days. I got AG3 in Clydesdale last year. But this year is simply a prep race for IMAZ in November. I will be doing my one and only race rehearsal this coming Friday. The RR course will simulate BK, but not entirely. My plan below is my RR and Race Day Plan all in one. I think I have nailed it per the EN way of racing, but any and all feedback is appreciated.
Thanks.
JOhn
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Bike (RR and Race Day Set-up):
Kestrel Talon SL
DT Swiss 1.2 RR 30mm Deep V wheels
PowerTap 2.4 SL Wireless
Joule
Michelin Pro Race 3 tires
Xlab Carbon Wing rear seat mount with 2 bottle holders
In small X-Lab bag and in Bento: Two co2 cartridges, two tubes, tire iron, #5 allen wrench, $20, credit card.
In jersey: Phone and fuel (see below)
Clothing (RR and Race Day Set-up):
En Kit
Spiuk aero helmet
Gloves
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Fuel/Hydration (RR and Race Day Nutrition):
One concentrated Infinit 24 oz. Bottle to cover 3 hours. Two 24 oz. bottles of water. One water in the down tube bottle holder and one in the other X-Lab bottle holder.
Infinit is custom blend. Bottle nutrition info:
Calories: 786 (262 per hour)
Total fat: 0
Sodium: 1,278mg (426mg per hour)
Potassium: 369mg (123mg per hour)
Carbs: 186 (62 per hour)
Sugars: 54 (18g per hour)
Protein: 9g (3 per hour)
10 mini strawberry Fig Newtons. I eat these to help me feel full if I am feeling hungry
Total fat: 3 grams
Carbs: 26 grams
Calories: 130
Sodium: 150mg
Protein: 2g
Total caloric intake per hour:
Infinit = 262 calories
Mini Fig Newtons = 65 (5 mini Fig Newtons)
Total Calories = 327 per hour.
327 is high for me but will adjust, as needed, along the way to stay closer to 250 calories per hour.
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Bike:
Big Kahuna is one out and back loop for 56 miles. There is ~1,400 feet of elevation gain on a rolling course on Pacific Coast Highway in Santa Cruz, CA. Map My Ride map here: http://tinyurl.com/3c2jfuc No major climbs to speak of. Just a pretty constant, undulatig road. Bike temps will be in the 60's and probably a bit foggy to start.
RR and Race Day Goal: With a goal IF of .82 for the 56 miles, I will ride the first 30 minutes in 1st Gear then the remainder of the ride using Gears listed below.
I will drink 1/2 the bottle of Infinit on the way out and the other half on way back. Will also dink one full bottle of water on the way out and the other bottle on the way back. Plus the one bag of strawberry mini fig Newtons, if needed and feeling hungry. The last 20 minutes of the bike I will cease fuel, other than water, to get ready for the run.
Gears:
1st 210
2nd 221
3rd 232
4th 244
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Run (3/7/3 EN Strategy):
FOR RACE REHEARSAL: Once off the bike do a quick transition into the run and go for 3 miles at goal pace. It will probably be in the mid-to-high 70’s off the bike.
I will have Fuel Belt on with 2 x 10 oz. bottles of Cytomax and three Powerbar Powergels onboard. I will take one gel every 20 minutes, or as needed.
FOR RACE DAY: Once off the bike do a quick transition into the run and go for 3 miles at goal pace then 7 miles at goal pace and the 3 miles giving it all I have left.. It will probably be in the high 60’s off the bike.
I will have Fuel belt on with 2 x 10 oz. bottles of Cytomax and three Powerbar Powergels onboard. I will take one gel every 30 minutes, or as needed.
Hourly caloric intake is ~250.
RUN PACE: Based on vDot of 41, I will run the first 3 miles at 89% or 8:51 + 30” = 9:21’s. Then the next 7 at 8:51’s and then the last 3 giving it all I have left.
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That's it.
Comments
John,
Just a few comments:
1) Why are you carrying two bottles of water? Could you get one from the course?
2) Do you need any salt tabs? 426mg soduim could be fine especially with the low temps on race day.
3) Calories on the bike/run. You mention getting the bike down to 250 what about the run? A gel every 20 minutes is ~300 calories be careful not to overload yourself early on in the run. I run a calculation to see what you are getting from Cytomax and them maybe 1-2 gels. Also consider what you might be taking off the course in addition.
Gordon
Thanks, Gordon. That was a typo. Should be 1 gel every 30'. I also noted the total hourly caloric intake to be ~250 per hour on the run. Thanks for catching that and I have updated the Plan.
As far a course fuel for a HIM . . . I like to be fully self-supporting. I am will to take the extra weight vs. dealing with any potential water/fuel issues. Simply focus and run/ride through the aid stations.
@David - Good point. With the NP visibility on my Joule I will just do a slow climb from 210 NP to 221. It's only 11 watts and 2 hours to make that climb won't be taxing. The key for me is to get food in and get "in the box" that first 30'. Plus the water will be ~55 - 58 degrees and the air out of T1 at about the same temp. So will need time to get warmed up.
And the run is gonna hurt. But the 3/7/3 strategy has always worked well for me. And I will make on-the-fly decisions on pace for that 7 mile section whether I need to throttle back or not.
Again, this is a race sim for IMAZ so it is holding the proper gears/run pace and really focus on dialing in nutrition intake.
(1) Caffeine?
(2) Water to pour over your head on the bike?