HIM Miami Race Plan
Hello all. I’m a new member who recently converted from a plan based athlete to TeamEN. I’ve already learned a lot and I’m looking forward to my first HIM in Miami next weekend then followed by a November OS. I hope to do well and finish strong but have no time estimates in mind.
I’ve put together my race plan for Miami 70.3 and would like some feedback from the group.
About me:
This is my second year in the sport.
43 years old, 6’1” and unfortunately weighing in at 186 but working on it 
FTP: 208w
vDOT: 39
Swimming: I learned to swim the same time as I started in the sport so total swim experience is 2 years.
Saturday:
- Bike drop off opens at noon so I plan on taking care of that first.
- My mom is coming in from Tampa area and my wife and her friend will be there as well. We will have a nice lunch together along with two other friends who are also racing.
- Dinner: Something light on the early side like 5-6pm.
- In bed early.
Bike and Transition Setup:
- On bike: torpedo bottle with EFS Liquid shot and two scoops of EFS (596 calories).
- Behind the seat cages will be for water only (48 ounces total /per hour)
- Salt Stick in Jersey pocket quantity three @ 1 per hour. Total ride sodium 1645.
- Bento Box: piece of foam to prevent rattling. Gel for insurance and multi tool with tire levers. EFS/PreRace mix in flask (caffeine) and some Advil I think I will need it!
- Wing on back: Spare tubular extended valve stem installed and pre-glued, 3X CO2 cartridges with inflator, piece of thin metal in case I need deflate a tire further with extended valve stem. Vittoria pitstop and razor blade in case I have to cut off the tubular due to too much glue. Silca crack pipe to inflate rear disc.
- Compact crank (52/38), 175mm length, 12-23 cassette ( I know, please no kick in the nutz, I like the 18T and it only comes on that cassette). Front is Zipp 404, Rear is 808 with wheelbuilder cover, Vittoria Open Corsa tubulars 115psi, shoes rubber banded to bike and helmet sitting on top of aero bar with sunglasses inside. Garmin turned on before swim and auto-off feature turned off. Powermeter (Quarq) zeroed.
- Transition towel: race belt, bike socks, compression socks, running shoes, hat or visor. Some extra suntan lotion spray variety to stick in jersey pocket along with EFS flask filled with 300 calories. Tube with some saltstick for run and a spare gel.
Sunday, Pre-Race:
- 2am: 600 calorie smoothie of protein powder, milk and banana.
- 4:30am: Second breakfast of ½ bagel, little peanut butter, banana and EFS.
- 5:30: Go over transition items, add nutrition to bike and blow up tires, turn on garmin and zero Quarq and continue hydrating with bottle of EFS.
- I don’t know if a pre-race swim will be allowed but if so I will do a warm-up. This is a no wetsuit swim so I will be using a Desoto Swimskin.
Swim:
- Just watch my form and survive the swim. No time expectations I will be happy to just finish.
T1:
- Peel off swimskin
- Put on helmet, sunglasses, race belt, put saltstick tube in rear pocket and go
- Go past mount line to avoid traffic and jump on bike.
- Pick up speed with feet on top of shoes and put them on one at a time.
Bike
Ride the first 20-30 minutes at my gear 1 of: 158
Ride remainder of ride at gear 2 of: 166
Try and stay steady and remember to stretch once in a while as the Miami course is flat so you can stay aero for long periods of time. Garmin alarm will be set for every 15 minutes as reminder to take on nutrition and water.
Bike Nutrition:
- Torpedo bottle has all the nutrition. Will sip every 15 minutes and wash down with water.
- Hour 2 on the bike take on EFS/PreRace combo. This has caffeine in it to give a little boost toward the end of the ride.
T2
Put on compression socks, visor or hat. Grab run EFS flask
Run
- Run using 3/7/3 protocol.
- First three miles at my MP + 30 which is 9:26.
- Next seven miles if I am able go marathon pace at 8:56.
- Finish strong last three miles with whatever I have left and look for my cheering section.
- Don’t look at my Garmin at the finish line, take off sunglasses and smile.
- EFS flask will have 300 calories of nutrition plus I will have saltstick and a backup gel.
- I won’t use the provided perform (just nasty to me) and was hoping for coke as I have tried some RR with it but I don’t see it on the list.
- I will try to keep the calories to a minimum and stuff ice in all the wrong places as often as I can
Thanks for reading.
Comments
Also - Nov OS 2 days after Miami 70.3?? Where's your downtime? Better take a week or two then join the OS in the middle of the month. And that's only if you have an early season (2012) major race...elsewise, why not start in Jan?
Good luck next weekend...and enjoy the race!
Thanks for the tips.
I will pack a wetsuit with me just in case.
The small tool is always in the bento so I don't even think about it. Really only good for a slipped cable or minor adjustment.
The extra CO2 is partly because the bike course is on the highway for a good portion and I'm just dreading multiple flats. This being my first longer race I really don't want a DNF for a mechanical.
Nov. 7 is my start of the OS per Coach Rich based on my member survey.
Thanks again for your help.
My thoughts....I will assume you've tested the salt/fluid/nutrition plans and they work. Morning nutrition looks excessive for a half. Have you tried waking up at 2, eating, going back to sleep, then waking again 2 hours later for more food? On the run, I would not carry sunscreen. It will bother you in your pocket and you won't use it. If they have sunscreeners, use them. If not, spray yourself in T2, have a volunteer get your back, and go. You could also roll the dice, get yourself good in T1, and ride it out to the end. Then hat vs. visor - everyone is different but I like wearing a hat because I can put ice in it at every aid station.
Good luck this weekend. Sounds like your ready.
So my adjustments will be:
2X Co2. I tried jamming all three plus tubular in my bag and fit was a tad too tight.
I will email Coach Rich about the November 7 OS start just to confirm. I start my season
in May with short course stuff only.
I have tested the nutrition on RRs but I think I will scrap the 2AM wake up call
and cut the calories down to what I know works for me. I'm also sharing a hotel
room so I'm sure they will appreciate not being woken up!
Great tip about the sunscreen. I will load up in T1/T2 and be done with it.
I will probably wear a hat as I'm getting follically challenged as it is and do not
need the help of the sun burning off the top of my head. I will definitely do the ice under
the hat.
I will drink water only more often than the 15 minutes nutrition feed. I'll move a bottle
to the down tube so it will be easier to access than behind the seat.
I do carry a cut piece of tyvek in my bag for sidewall repairs.
I will post my results after the race. Thanks everyone.