140.6 Ramblings - Triathlon Stories

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

• 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

Race Morning:

 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. :)

• 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

• 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

• 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.  

Cheers!

-E

PS - please consider a small donation to TEAM FIGHT.  We’re still closing in on our goal!