General Discussion Triathlon Talk » Race Plan, is it reasonable? Rss Feed  
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2009-06-28 8:26 AM

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Subject: Race Plan, is it reasonable?
How does this look for my race plan? 

The triathlon will be on July 11th in Rancho Seco California (near Sacramento) sponsored by TBF racing.  This is the event near the decommissioned nuclear power plant.  TBFracing.com

Event = Tri for Fun

880 yard, lake swim (wet suit legal)
16 Mile Bike, some small rolling hills (nothing over 2%)
3 Mile run, fire road

I wanted to be reasonable about my expectations, so I increased my over all time somewhat to compensate for my fatigue from the other events and lack of experience in multi sport racing.

Regularly I pool swim 1000 yards in slightly less than 2 minutes hundreds with no noticeable or excessive exertion.  I do this because I want to get out of the water alive.  My first untrained, unprepared OWS was a nightmare.

I regularly ride a 16 mile very hilly training loop at 18 MPH average (ranging from 6MPH to 25MPH).  Mike bike conditioning is pretty good and by far my best event.  Got a Trek with Profile Jammer Aero bars.

I can run 3 miles in just under 8 minute miles (again on a hilly route, 15% grade for 1/4 mile).  But I really don't like to run that much, so I don't run much.

Anyway, this is kind of how I see it happening:
 Pace Distance Time /MinutesTotal SecondsSplit time goals










Swim2.16 Minutes  per 100 yards Avg.880 Yards 19.001140
n/a










Trans ition #1    4.00240
n/a










Bike19 MPH Avg.16 Miles 52.003120
26










Transistion #2    2.00120
n/a










Run9 Minute Mile Avg.3 Miles 27.001620
13.5




















Total time HH:MM   1:441:44




2009-06-28 8:33 AM
in reply to: #2248090

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Subject: RE: Race Plan, is it reasonable?
Looks pretty reasonable to me, although that T1 is pretty slow. Is a long run to transition?
2009-06-28 8:57 AM
in reply to: #2248093

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Subject: RE: Race Plan, is it reasonable?
run4yrlif - 2009-06-28 6:33 AM Looks pretty reasonable to me, although that T1 is pretty slow. Is a long run to transition?


I think it;s several hundred feet from the beach to T1 and I am not that great getting out of my wet suit (that I rented).

Thanks
2009-06-28 9:00 AM
in reply to: #2248090

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Subject: RE: Race Plan, is it reasonable?

I think it looks pretty reasonable --- but you never know what will happen on race day.  I like to have three goals:

1. a pie-in-the-sky, all the stars aligned, perfect race day
2. a reasonable goal, but one that will take effort
3. something I'll be pleased with even if the day doesn't go that well

 

good luck !!

2009-06-28 9:07 AM
in reply to: #2248124

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Subject: RE: Race Plan, is it reasonable?
trishie - 2009-06-28 7:00 AM

I think it looks pretty reasonable --- but you never know what will happen on race day.  I like to have three goals:

1. a pie-in-the-sky, all the stars aligned, perfect race day
2. a reasonable goal, but one that will take effort
3. something I'll be pleased with even if the day doesn't go that well

 

good luck !!



Great advice, thank you.
2009-06-28 9:19 AM
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Subject: RE: Race Plan, is it reasonable?
I make a race plan based on what I plan to do which doesn't include speed or pace. Something like the following:

Goals:
Have fun
Stay moment focused
Have fun
Give it my all
Have fun


S: More like long strokes, feel pike like

Transition, think, execute remember helmet and glasses

B:First 5' ease into bike, pick up the pace go to edge of breathing hard RPE of xxx last 5' pick up cadence, spin legs and stretch quickly on pedals

Transition remember hat, sox, shoes, put on race belt as I run out transition

R:First 5' settle in to run, next 5' pick up the pace, last bit go all out and push hard

I usually add in phrases that I use on s/b/r to keep me in proper focus

Like they mentioned above I'll estimate three times (stretch goal, realistic, and one I can meet)  based on training paces on similar terrain. I try to evaluate how I did by my effort and how it felt not on my time. Time is based a lot on conditions like wind, temps, ect.

Edited by KathyG 2009-06-28 9:21 AM


2009-07-03 7:35 AM
in reply to: #2248090

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Subject: RE: Race Plan, is it reasonable?
Thanks for the advice everyone.
2009-07-03 9:07 AM
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Subject: RE: Race Plan, is it reasonable?
This looks good to me.

Is this your first race?  If so, its nice to have set time goals, but don't put too much on those times during the race unless you have experience on this course already. 

I know that you didn't ask this, but your swim time during the race will depend on how much you have practiced swimming in open water.  Sorry to hear your first OWS was a nightmare, but I suggest you need to get as much OWS training over the next week as possible.  You also need to practice in that wet suit if you are not already used to it.

Good luck and enjoy!

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