Monday, July 18, 2016

Tinman race plan

As anyone who has been following this blog knows, my big goal for 2016 was the Honu 70.3. Coming as it did in June that leaves about half a year with nothing to do. When Tinman sign-up opened I decided to put my conditioning to work one more time, but where Honu was serious stuff, Tinman is more about having a good time.

Based on my recent swim data I can expect a pace of 2:45/100yds. The course is 750 meters, about 820 yards, so that comes out to 22:30.

The bike is always a mystery because I never ride race distances at race pace. I used Best Bike Split to develop some models and came up with 1:39. Training Peaks just informed me my FTP has gone up again, this time only by two watts, but I am holding off changing my zones and stuff until after this race.

The run is as much of a mystery as the bike. Last Saturday I ran a 10K to get a better feel for the distance and sustained effort. Close to race effort but not nearly as hilly as the race course. Did it in 1:37. I was more interested in maintaining a high cadence than just going fast, will need to compromise a little there on Sunday. Let's just go with 1:40.

Here is how things stack up with my last two Tinman races:

201420152016 est

One thing we can see from this is how hard I have worked on my swim. For the bike and run I would like to improve, but it may just be that this is a fast as my body will go. Let's see what happens.

My fuel plan is pretty basic. The usual pre-race meal -- two pieces of toast with Nutella work well for me. On the bike I will carry a four scoop bottle of Perpetuem and two water bottles which I will swap at the turn around. I prefer to stop for that rather than risk a crash. I will get started on that coming out of T1 and as soon as I crest Diamond Head, to replace the calories I burned in the swim. At Honu I used Scratch Lab chews for this and they worked well, but for this distance an all liquid approach makes more sense. I will carry a Bonk Breaker, which I did use at Honu, but only as a backup plan in case I start to feel bonky, which did happen at Honu. I will take one Endurolytes tab every thirty minutes unless it is raining hard, which is a distinct possibility. For the run I will use my two bottle Fuelbelt, one two scoop bottle of Perpetuem and one water. I plan to have finished the Perpetuem as I climb Diamond Head on the return. I will also take Endurolytes as on the bike.

My goal for this race is to end my triathlon season with something fun. I am not going to worry much about pace and cadence and all that. Instead I want to perform well and be smiling at the finish line.

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