While I don’t always practice everything I preach, I did
decide to put a race plan together for my first triathlon since 2010. I will be providing a race report next week,
so we will see how things went.
After arriving, picking up packet, and setting up
transition, I intend to finish clif bar about 30 minutes before start and use
the restroom. Warm up with some light
stretching and a quick jog and head out to the water to bob for 5 minutes
before exiting for wave 1. While waiting
for my wave to go off, I will double-check goggles and Hydrotracker and take
some deep breaths prior to swim.
I want to start on the inside lane in the middle of the
field and go out very easy. If feeling
good at turn, try to settle into cruiser pace for the remaining 500 meters.
Exit water when hands touch bottom, lift goggles, walk exit and then settle
into a jog for 100 yards. Lower top of wetsuit
then remove gloves. In transition remove
bottoms, then booties, then swim cap goggles.
It would be nice to shut off Hydrotracker.
Put on jersey, jacket (if necessary), helmet, shoes, and Garmin. Turn on Powertap. Walk to mount line and mount 3 yards past
mount line on the outside lane. Gun it
on the bike. I am shooting for 48
minutes for 12.4 miles. The plan is 16
mph for first 6.2 miles (23 minutes). The
plan is 15 mph for second 6.2 (25 minutes).
Hit split on the Garmin at turnaround and refuel with honey stinger. Decide on gel when 1 mile from T2.
T2, strip off shoes, jacket, helmet, put on run socks and
shoes, hit split on Garmin 305, jog out attaching race belt and visor (may stop
at port-o-let).
Go out easy for mile 1 (10:30/mile) and then hit it after the
small hill to the turnaround. Get a
quick splash of water and then shoot for 9:30 mile back to the finish line.
17 minutes swim
3 minutes T1
48 minutes bike
2 minutes T2
30 minute run
--
100 minutes (1:40 plan)
This will be a back of the pack finish and I will likely be
passed by the wave behind me, however I do not expect to get passed much on the
water. If I am getting passed on the
run, I want to stick with anybody in the last half mile.
Refuel with propel and another clif bar at the canopy.
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