Soma Half Execution Questions

astasic

 Looking for some thoughts and have specific questions regarding the execution of Soma Half triathlon in Tempe on 10/23.

Bike Course

Urban, flat, 3 loop with million out an backs, interrupting steady power output constantly. Temps rising thorugh the day well into 90s to 100s. 

How would you approach the power target and specifically how would you apply it during out and back turn exits?

My past bike splits in 2009 at 70.3 NOLA and KS were 2:27, I am anticipating similar form. 2010 split at KS with a 4min penalty was similar.

Recovering from Branson 10 days ago where I put similar bike split equivalent based on power file.

Run course, I know a little about, mostly flat, somebody mentioned somewhere a bridge to climb or such. It is going to be a hot run and wondering how can I correlate the Heat App to 13.1mi.

Thanks

mgraffeo

I'd suggest ignoring the heat on the bike, riding hard and steady at the power target you'd typically choose, .83-.85 or so. On the turnarounds, just ride it smooth and get back up to speed in the first 10 seconds. You'll be surprised at how little this actually affects VI.

On the run, if it's over 90, start conservatively, and focus on cooling with water, sponges, etc. Get to somewhere between mile 7-10 before deciding how much to push. If you've got anything, lay it on the line. I wouldn't spend a lot of time worrying about the heat adjustment factor, given your own sense of RPE. Pay attention to your body, and try to empty the tank about 5 yards past the finish line. Looking forward to the race report!

astasic

Thanks Mike. That is exactly what I wanted to know. Just was not sure how to approach frequent no pedaling with acceleration back up out of the turns.
Promise a race report after.
I am about to type up a post in general training soliciting suggestions and thoughts on general direction in training trying to brake a near 2 year plateau. When you get a chance, when I post it, I would appreciate your input also.
Thanks.