If you’ve been following this blog since the beginning, you know that I have been using Joe Friel’s book as a guideline. I’ll give a full review of it in another post, after the race, but one of the key component’s that he talks about is writing out your race plan after your last Peak Week workout on Sunday. So, yesterday, in between getting some things done that have been neglected over the past couple of months due to long training weeks, I outlined my race plan for Rev3 Cedar Point - Full Rev next Sunday.
Warning - it’s a bit long, and overly detailed. Originally, I wasn’t going to post it, however, I know reading others has helped me and maybe this will help someone else prepare. Someone who may be going through the same thoughts/feelings as they get closer to their first iron-distance triathlon.
I found that taking the time to sit and write this out literally put me into a different mental state that has stayed with me. Like most new things, one must experience the process to fully understand the feelings associated. Bottom line - it helps. Ironman triathlons are as much a mental effort as a physical one. I believe this level of detail will help when my mind gets tired.
Some of the Race-day morning schedule may change as I haven’t seen the course yet and don’t know the distance to/from transition areas, etc. Other than that… this is it in its fullest. Note: all time goals are based on training estimates and “decent” weather conditions.
RACE DAY PLAN
Overall Race Keys for Success:
- Staying in “the moment” and being thankful to be able to be part of the race
- Bike effort & focus (no huge HR spikes, “ride the course”)
- Hydration, Nutrition, and electrolytes especially on bike
- Don’t chug large amounts of fluids
- Run effort/pacing in Zone 2 (especially first 3 hours); electrolytes on the run
- The race starts at mile 16 of the run
- Effort and focus is way more important than thinking about time - Don’t worry about the time during each leg; if I feel good, start to think about time at mile 18 of the run.
- When it gets hard, remember it will pass.
- Gain energy from TEAM FIGHT.
Race Day Goals:
12:20 total time (Sub 12 hours on a good day; sub 11:30 on a really great day)
Swim: 1:13 - 1:18
Transition 1: 4min - 5min; (Walk through transition; Relax)
Bike: 5:45 - 6:05
Transition 2: 3:30 - 5min (Slow jog off bike, Relax through transition)
Run: 4:25 - 4:35
4:50am Wake up - “I’m ready - all around ready… and feel great!”5:00 It’s breakfast time… good fuel! Bathroom/brush teeth, wake up5:35 Stretch - put on sunscreen, race kit, HRM6:00 Leave Hotel and head for Transition6:10 Race site: Drop Special needs; no body marking, already have Rev 3 race tattoos. 6:20 Bike ready: bottles, computer, tires, adjust bike gearing for start of ride6:30 Wetsuit on, body glide, gel, goggles and cap6:40 Swim warm up: swim 3minutes, 3x pickups (test wetsuit comfort) - if too dark, test wetsuit comfort on beach and don’t worry about it!
6:50 Ready to go, watch pro’s start & say goodbye’s to support team7:05 WHOO HOO! Start time-“I am ready, relaxed, & will do great” SWIM: Goal 1:15 minutes (1:55/100m) - *Great Day: 1:10 (1:48/100m)
This strategy is based on my “Big Day #2” on 8/13 and re-confirmed with my 2nd place age group swim during the H.O.T. I feel like a swimmer now. :)
Swim Keys for Success:
Axioms:“Shoom” “Shoom” <— that’s right… “Feel the water”“Glide and float”T1: Ease out of the water, relax. It’s okay to walk. Keep HR down below 110.
- Start near the front… be confident. Hold ground & don’t get swam over!
- Steady/Fast first 300m then find fast feet
- Slow down to a relaxed, steady pace, it should feel easy
- Increase kick last 300m; relax last 100m
- Don’t panic. Breathe.
- Goggles/swim cap off & into wetsuit sleeve - Use wetsuit stripper if I feel like it, if not, no worries.
- Get T1 Bag. Relax. Walk to tent.
- Tri Top on. Take 1 Endurolyte → Endurolyte bag & waffles in back pocket → Bondi-band on → Shoes on → Arm warmers on arms if needed → Glasses on → helmet on & strapped → walk to bike → to mount line, off we go!
BIKE: Goal “Ride to run well” 5:50
This strategy is based on my last “Big Day #2” that went really well on 8/13. I must do all I can to hold back and stick to this plan, no matter how good I feel.Bike Keys for Success:
Axioms:“Ride to run well”“First lap is a warm up”“Steady in the winds”0-19 miles (T1 to hwy 126): Let stomach settle 15min then rehydrate with water and begin to sip Perpetuem every 10 mins.19-30 Milan & False Flats: Watch HR, Likely cross-winds, “Stay slow” through 90 mins31-43 (to HWY 143) Head-wind/Slight Downhill: Limit effort,focus on aero & smooth,Waffle #143-56 (back to 126) Cross-winds/Rollers: Aero, “sail” in the cross-winds, steady effort on rollers, special needs coming up, assess feeling.56-95 Loop two: “sail” cross winds, steady effort on rollers, keep cadence high, let HR hit zone 2, stretch back and legs as needed every 20 miles, Waffle #2 around Hwy 143/hwy14.95-103 Back to Huron: The “hard part”, I’ll likely be tired, focus on making it to Huron, maintain nutrition & steady, aero effort in likely head-wind, Perpetuem done by just after Huron at the latest, if I feel good - it’s okay to now let the HR creep up into high end of Zone 2.103-112 Along Erie to T2: Stay smooth and aero along the lake. Try to enjoy the scenes. Less than 30 mins to go. Last water & endurolyte around Sawmill Creek Golf course, Begin spinning at Willow Drive. Smile.T2: Relax, light jog to transition bag rack then to changing tent
- Keep HR in zone 1- low zone 2; ride to have a good run
- Don’t let HR spike on hills or in headwinds
- Let the speedsters pass during the first 90 minutes (First hour ridiculously easy)
- Stick to Nutrition Plan:
- Rehydrate out of T1 after 10-15 minutes with water
- 2 x 3 hour Perpetuem bottles; sip every 10 minutes (one bottle frozen, one with ice)
- If anything goes wrong with nutrition on bike, no worries - I’ll have gel, Perpetuem bottle with powder only, and 2 waffles in my bike special needs bag)
- Honey Stinger Waffles, one at 1:30 - 2 hours, one at 3:45 - 4:00 hours
- Endurolytes as needed depending on heat (cooler, 1-2 per hour; warm, 1 every 40 mins for first 90, then 1 every 30 minutes)
- Helmet off → Socks on → Shoes on/tied → Glasses on → (if raining, hat/visor on) → Stretch → Race belt in hand, put on while walking out of transition
Run: Goal 4:30
Run Keys for Success:
Axioms:“The race starts at mile 16”“I’ve done this a hundred times in training”“Enjoy the moment”“Focus on what I can. Smile”0-5miles: Ease into pace. Set cadence, walk aid stations if needed.5-13 miles/turnaround: Focus on form & nutrition plan. Walk aid stations - less than 30 seconds. Tylenol between mile 10-13 depending on feel and Tylenol on bike.13-16 miles: Things may begin hurting. That’s okay. Keep focus & hold effort. Walk aid stations - less than 30 seconds.16-20 miles: The race is on! Assess feeling, dig deep. Walk aid stations. - no more than 1 minute. Shift to coke/water if needed. Remember training.20-23 miles: Do what you can do right now!! These may be 3 really tough miles. But then “it’s a 5k to the finish.” 23-26.2 miles: Make it home! Heck, they have IV’s at the finish if I need it. RUN!Great Day - 11:25:00Good Race - 12:30:00Post Race:
- Set cadence (90/min) during the first 25 minutes and ease into first 3 miles
- Focus on form
- Run effort/pacing in Zone 2 (especially first 3 hours);
- Electrolytes as needed, at least 1 per 40-45 mins
- Pace the first 8 miles then lift effort
- Gel every 30-40 minutes
- The real race starts at mile 16 - Start coke at mile 16 if needed
- Get recoverite drink in as soon as possible (assuming my stomach can tolerate it)
- Take advantage of ART massage tables
- Meet support crew at “X” - place designated during transition walk-through on Saturday
- Eat some solid food in small portions as soon as I’m comfortable within about 45 mins - 1 hour after finishing the race. Eat small meals every hour or so until calling it a night.
- Clean up, head back out to watch the midnight finish if I feel up to it.
- Enjoy the atmosphere! Smile.
So - with that, I’m signing off and getting ready for the week ahead.
PS - please consider a small donation to TEAM FIGHT. We’re still closing in on our goal!