Race plan for Miami Man
Miami Man will be my 4th and last HIM for the season. I’ve been a member of the House since Sep 2010.
GOAL: Flat and fast course so looking to PR, previous best 6:50 at Fl70.3 in May. RR results suggest that it will be close.
Personal Stats: 44 YO, 268 lbs, FTP 225. VDOT 30 racing in Mater Clydesdale division
Pre-Race Nutrition: Will be getting up to drive 1.25 hr to race at ~ 4 AM so will not get-up for overnight feed. However, will have Naked juice protein smoothie prior to leaving (200 cal) plus coffee and hammer bar (220 cal) on ride down. During set-up will nurse a bottle of HEED (200 cal) until ~ 20-30 min prior to start then switch to water and take a gel (100 cal). Total of 720 cal.
Swim: RR swim in pool, w/o wetsuit 45:02. Looking to match or go a little faster as this should be wetsuit legal. Swim is 0.6 mile loop with short run to restart swim and to T1. Nothing much here but stay in box and try not to lose focus during middle of swim. Catch some feet and hang on.
T1: Nothing special Temps should be in the upper 60’s to low 70’s so strip wetsuit; shoes, helmet on; then get on bike.
Bike: First race using power expecting a ~3hr ride but would love to push a little and go sub 3 hr. Selected 78% with TSS of 182, , Gears (167,176,184,193), Garmin 500 set to auto lap every 20 min. Course is flat 13 miles out then a 2 loop 15 mile section with a 13 miles back in. Bike set – up with tube, levers, Co2 in Bento along with 2 gels (if needed) and salt canister. Will have 405 for run on bike and turn on to sync with satellites in last 1-2 miles. Winds expect to be 10-15 MPH. Nutrition: Perpetuem, Heed, & endurolytes in 26 oz Purist bottle on seat tube (705 cal, ~225/hr). Take sip every 10 min. 690 mg Na in feed bottle with salt stick (215 mg per~ cap) every 20 min. (Total 2410 mg, ~750 mg/hr). Water via PD aero bottle aid station @ mile 13, 28, and 43. Will stop for facilities at 28 miles.
T2: Shoes off, 405 on wrist, and salt stick caps moved from bento to back pocket before dismount. Bike stuff off, Running shoes on. Grab hat with water bottle and gel flask in then out.
Run: Pace goal of 11:30 for first 3 miles then hit 11:00 for next 7 miles then give it whatever I got. Nutrition for run is Salt stick on odd miles, gel on even miles and carry 24 oz water bottle and refill as needed. I will also walk 30 steps at each aid station.
Question:
Since there are no hills or overpasses on course is it OK to use gear 3 and/or 4 for a few minutes every so often or bad idea and better to just ride steady.
Comments
What's good is to stand up in the pedals every 10-15 minutes or so, not to go faster or harder, but just to get a different set of muscles involved. This would mean gearing down a bit and slowing the cadence while up.