Malibu SC Race Weekend -- 2 Races, 2 Days, 2 Podiums
Raced both races in Malibu CA this past weekend. I know most of EN focus on LC events, but wanted to post to let folks know (remind people?) that the SC plans are also very effective and good if your focus is SC racing.
Sat was Oly distance. Finished with a course PR and 2 min bike PR. 3rd in my category - so a nice medal.
Swim was in the Pacific, which cooperated with very glassy conditions and smooth current. No worries and out of the water in 23 min. Bike was out and back rolling w/ about 500 ft of elevation gain in each leg. Rode @ ;85-90% FTP - 270 W and finished with a best split on this course of 1:11. Negative split the run in 52 min, which was a little slower than I wanted, but given the hamstring issues I have had this summer, no complaints from me - since I could in fact run.
Sunday's race was shorter version on the same course - 0.5 mi swim/18 mile bike/4 mi run. First time at this course. 3rd again.
Swim was same conditons as Sat, but much more crowded. Went off in the 9th (of 15) waves, so many people in the water to go around; 12:xx for the swim. Bike was part of the out and back from Sat, but the turn-around was right at the bottom of one of the steeper rollers on the return, which wasn't entirely fun. Tried to ride @ ;90% FTP (270W), but the legs were complaining a bit from Sat, so I went closer to 80% and averaged 250 W for the ride (54:xx split). Also think the downhiils drive down the average W, because they are steep/long enough to spin out of 53 x13 @ ;38 mph. IF of 1.09. Run was flat and shorter version of Sat. Surprised myself being able to descend each mile of the 4 mile run 
Summary is that the EN SC plans work very well. SInce doing Oceanside in April, I've been doing the Int and Adv SC plans for Alcatraz and other events, but had planned to peak for this weekend's events and earn some redemption for my last year's poor race at the same venue. Mission accomplished in that regard - 7 min Oly dist improvement year-over-year and course PR as well.
Met fellow EN'r Michael Byerts on Saturday and he had a good race as well. Only downside to back-to-back was getting up at 0330 both days and being pretty stiff/sore on Sun AM pre-start. Not sure I would do the double-up again, but perhaps. It was fun after all!
Most likely time to shut it down for a bit and head into OS, prob in Nov, for me. After starting last year's OS in Oct and doing 2x HM and a HIM before April 2, it's been a pretty long year.
Comments
In 2010 I did Pumpkinman Sp - HIM and loved it. Then this year Mooseman Oly - HIM.... next year 2 doubles, cause they ARE fun.
How did you stack your OS - SC plans?
@ Jennifer: Thanks for your kind words. The SC plans are as good as advertised, and as effective as the LC plans for their intended distances.
@ Steve: Thanks, Steve, doubles are fun. I have only one experience with a weekend double involving a HIM, TTT Ohio in '04 or '05. That was quite an event, so I give you major props for stacking with an HIM in there. I know a few folks who have done it at Wildflower and also at Timberman, and they all love it -- but then they're all crazy too.
In terms of stacking plans across the season, I did this:
OCT OS (Oct-Feb), ending with a PR HM run
10 day transition
6 Wks of HIM Plan leading to Oceanside HIM. (April 2 or 3)
Easy week
Int SC Plan starting mid April to June 5 for Alcatraz
Easy week+ (including family vacation)
Started July 1 with the HIM plan for a race on 9/11, but decided after about a week to just do SC b/c of nagging run injuries
10 wks of Adv SC Plan leading to Malibu.
Stacking them this way worked out well, esp for bike training. The Adv SC run training was I think a little too much for me (VDOT of 42, 6'4" and 225 lbs), so I might not do it that way again. I think the transition weeks also were really needed this year, and they forunately coincided with already scheduled trips or obligations. I had a not-so-great move from OS to HIM plan, and I think in hindsight it was just too little sustained volume for me, personally, to have a soild HIM performance. If I did an early HIM again, I would exit the OS earlier and switch over the HIM plan.
Also, in planning for next year, I'm not starting the OS until Nov at least, since the SC plans are alot like doing OS all the time. I need a little break, but will be back at it soon enough.