William's Wisconsin plan
Thanks for any thoughts or suggestions to add here:
Stats:
- 47 years, 145ish lbs, FTP = very solid 230 W, VDOT 53.
- Gears: 153, 162, 170, 180; try never to exceed 210.
- Ideal run goal: 8:00 pace, 8:30 to start
Friday:
- Drive in early. Make talk if possible. Check in before lunch with family.
- Check in at hotel, Drive course one more time
- Do any grocery shopping for Sunday a.m. (e.g., smoothies)
- Friday team dinner, course talk?
Saturday
- Sleep in, pack drop-off bags.
- Quick ride to make sure bike is still intact from travel. Check bike in
- Lunch with local friends, hopefully movie in afternoon, very simple early dinner. Retire early like everyone. G2 or similar throughout the day
- Shower and then coat self with sunscreen
Transition bags/bike:
- T1: helmet, socks, shoes, sunglasses
- T2: shoes, hat, gel/caffeine in rubber banded bundle to put in singlet.
- BSN: tube, CO2
- RSN: vaseline, a couple of different-flavor gels in case I want them
Bike set up
- Under saddle: two tubes, 3 CO2 (all tucked in with electrical tape, rubber bands)
- Bento: tool, tire irons, inflator, 2-3 hammer gels, caffeine
- Race morning: one bottle infiniT, one bottle water (down tube and torpedo)
- Open Corsa tires with latex tubes, 105-110 pressure - left uninflated overnight
Sunday
- 2 am 2 x Naked Smoothies
- Final rise (4?) and another coat of sunscreen
- small breakfast bar and dilute infiniT
- Kit (wetsuit legal) = club tri shorts, white skin-tight underarmour heatgear, EN singlet, HR strap, sandald to wear down there. Race belt with number if it appears sturdy enough.
- Warm clothes bag
- Garmin 310 on wrist all day.
Swim: Happy goal 75 min, 70-80 plausible
- Get in water fairly early. Due to poor eyesight, seed near inside for confidence
- Just deal with the first leg and try to get in the swing of things. It's a race, so don't be mister nice guy and keep stalling to let people go by. Think about all these race effort swim-segments you've been doing. Mantra of smooth and powerful arms.
- It's just 200/800, repeat....
T1
- Strippers unless there is a line, run up helix
- Know my number (2339) to get bag.
- Nothing complicated at all. Sunglasses, helmet, socks.
- Run to bike area; know where it is. Most likely (depending on crowds) put on shoes at bike. If crowded, do not wait until helix to put on shoes.
Bike: Happy time - 5:45, 5:40-5:50 probably realistic
- Easy to remember that stick is all warmup - gear 1 as much as possible.
- Water and some InfiniT (used to minimize amount of time on same flavor for all day) up to Mile 17 aid station.
- 200 calorie Perform bottle = a bit more than I need for 45 min. Most aid stations are 11 mi (33-34 min) or 14 mi (42-44 min) apart. Consume most of a bottle between each. Water generously. First exchange = Perform; Second = water
- Gels are always available if needed
- Except if hot, it's unlikely I'll naturally consume full water bottle in most gaps. chug a bit as approaching and/or drip on arms before aid station. If hotter, try for a third bottle in the exchange (water) to slug some down and pour some on.
- Instead of higher watts, focus on not letting up.
- Plan to feel good at mile 85. Press here; not higher watts, but just keep on it by minimizing coasting. There is time to be made up here and on the stick back.
- Target current watts as appropriate, watch average watts to be 154-155 (to account for NP being higher); 30 minute splits.
T2
- New shoes, hat, gel (again, for variety)
- Has anyone tried sunscreen packets or sunscreen in a baggie? Don't want to wait in line for sunscreen ladies....
Run 3:30 is fantasy goal. 3:40 would feel very successful. 1:31 HIM run last race.
- 4 oz Perform = 35 cal. Need 3-4 oz every mile. Or move to plan B with a gel every 3-4 miles. Lots of water in either case. Ice/sponges to keep self cool. Walk the 20 steps just to get the stuff.
- Run easy until it gets hard
- Once it does, if I've managed well, then running strong is - in large part - a choice. If I need to stop walking aid stations in order to keep going, nutrition by gel is easy.
If I am smart, sub-11 should be in reach. In the unlikely event of a perfect day, 10:30 dangles itself on the run.
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Comments
Solid plan. Sounds like you'll have a great day.
As for sunblock can't speak highly enough about Scape. SPF 50 applied once at CDA at 5AM and not a single burn sVe for a small spot I couldn't reach. And I burn fairly easily. If you don't go that route what about a spray sunblock? I use a Neutrogena 70 SPF for my girls sometimes. Can be applied wet or dry and it is a fairly small bottle. Seems like you could apply quickly and even on the move.
Best of luck!
@Tucker Thanks for the sunscreen pointer. Will see if I can find it on Amazon or at Target in town. I used a coppertone spray sunscreen in T2 at KS on the run and was done with it before I got out of T2. Was just going to toss the bottle, but Chris was there at the exit, so I gave it to him instead and we got to take it home. :-) Anyway, the wet-or-dry sounds like a plus.
@Jon Should be lots of fun out there. You should use that solid swim to get out on the bike when it's less crowded. Hope that serves you well and saves you some time over us MOP swimmers! As to Kona, yes, there have been some "last slots" at about 10.5 hours over the years, but it seems that there are more ane more very very fast guys. I wouldn't be surprised to see the last slot be closer to 10:10 or so. but we'll see!
@Ebe, thanks and good luck too!
@Chris... of course! I borrowed heavily from Rich's outline format, just changing it for me.
William,
My only comment is about your bike on Saturday "Quick ride to make sure bike is still intact from travel". If at all possible I'd try to get the bike set up and go for a short ride on Friday. You don't want to be rushing around on Saturday before check in should you have a mechanical issues that needs attending to .
Gordon
What Gordon said. Check in, take the bike off the car, spin around the parking lot, done. I'm also doing all my admin shit (bags, the sticker exercise, etc) Friday night with a couple beers, or more so I can sleep, vs Saturday.
William you are going to do very well. I am looking forward to tracking you, the other ENers, and a friend from here that I trained with all summer. If you can swing it, I recommend attending the 4 Keys Talk. As much as this stuff has been ingrained into us, hearing it from Patrick in person in Louisville really brought everything together for me.
@Chris - all depends on how early I can get the family out the door! I did of course hear Rich's version at the Rally.