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:
| 2014 | 2015 | 2016 est | |
| Swim | 0:35 | 0:29 | 0:23 |
| T1 | 0:07 | 0:06 | 0:06 |
| Bike | 1:35 | 1:30 | 1:39 |
| T2 | 0:03 | 0:03 | 0:03 |
| Run | 1:36 | 1:39 | 1:40 |
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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