General Discussion Triathlon Talk » Help with my race strategy, PLEASE!! Rss Feed  
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2006-06-17 12:35 PM

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Subject: Help with my race strategy, PLEASE!!
This was my supposed to be my race paced brick leading into next weekends race. It did not go quite as I had planned. I got on the trainer (I do my bricks on the trainer for logistical reasons) warmed up for 15 minutes and then proceeded to an hour going from low zone 3 to mid zone 4, I drank from my bottle (accelerade 240 calories) every fifteen minutes and stood one minute every ten. With 4 minutes left I backed off bringing my HR back to the top of zone 2 and spun for 2 more minutes at which point I pulled the feet out of the shoes and contiued spinning. I then tranistioned (5 minutesish, put on shoes shirt visor glasses got the elevator) to the run and found that my HR was pretty high right out of the gate, OK, I figured just go easy it'll come back, 7 minutes later my HR was even higher hovering just below LT and at the 10 minute mark I was at LT though not running hard at all. After 2.25 miles, the last 1/2 at which had been at a 10 minute mile pace (my normal endurance run pace is usually 8:45-9:30), so I cut it short and walked back home exhausted.


So what did I learn? First thought upon waking I weighed 164 after the brick 158.8, I think that I need to think about better hydration strategies. I drank one 24 oz. bottle of accelerade and as soon as got out running I recognized dehydration, I haven't had cotton mouth like that since two-a-days back in high school. Second bike pacing, I am going to drop my bike effort by at least one zone for next weekend, so instead of a zone 3-4 ride make it more of a zone 2-3 ride. While this race is important to me it is really just a stepping stone to the big race in 7 weeks, Steelhead, so this is an opportunity to learn about proper pacing, hydration and working through some problems.

I could really use some help coming up with a race plan for next weekend. As far as the swim is concerned I pretty well know what I am going to do there as I seem to only have two speeds in the water, all out or easy, so I will be using the easy method. But on the bike and run I am little unsure of what to do, I had a great run off the bike last year at my first Tri (sprint), a crappy run at my second (sprint) and am now headed into my first OLY. Just 2.5 months ago I
ran an 8K in 36:15, so I have to think that a sub 50 run should be in the cards for me if I pace right.


2006-06-17 9:20 PM
in reply to: #457439

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Lethbridge, Alberta
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Subject: RE: Help with my race strategy, PLEASE!!
You've got the right idea, backing off on the bike a bit. Don't take my word as any kind of authority though. I'm in a similar position having just done an Oly and aiming at a half in a few weeks. I learned the same lesson and came to the same conclusions, only I didn't figure it out until during the Oly where I rode too hard. I also need to drink, and eat, more on the bike.
2006-06-17 9:37 PM
in reply to: #457439

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Subject: RE: Help with my race strategy, PLEASE!!

I'm certainly no expert, but my own approach is something like this:

- I swim the swim (I only have two speeds in swimming: slow and stopped).

- I ride the bike in low Zone 4 (sub-LT) and refuse to let it get any higher than about 170 (if it does, I back off), keeping in my head the whole time this phrase, 'I have to do a 10k after this... ' and aim to drink my entire 2-liter Camelbak of sports drink before the last 5 mile marker (anything later than that doesn't do me much good on the run), and perhaps one or two Clif Shots spaced out in there.

- I run by HR, and aim for about 170 for the first two miles (sub-LT which is 174 for me), and then increase it by 2-3 bpm each mile after that.

That said, I'm slow, and I'm not sure this is the correct approach. 

Also, I won't take on a new race-level (ie make the move from Oly to Long Course) until I am confident that I can sustain a decent level of exertion for my estimated finish time and not die.   

Whatever you decide to do, I hope you have a great race! 

 

2006-06-17 11:47 PM
in reply to: #457439

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8763
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Boulder, Colorado
Subject: RE: Help with my race strategy, PLEASE!!

snoopy - 2006-06-17 10:35 AM This was my supposed to be my race paced brick leading into next weekends race. It did not go quite as I had planned. I got on the trainer (I do my bricks on the trainer for logistical reasons) warmed up for 15 minutes and then proceeded to an hour going from low zone 3 to mid zone 4, I drank from my bottle (accelerade 240 calories) every fifteen minutes and stood one minute every ten. With 4 minutes left I backed off bringing my HR back to the top of zone 2 and spun for 2 more minutes at which point I pulled the feet out of the shoes and contiued spinning. I then tranistioned (5 minutesish, put on shoes shirt visor glasses got the elevator) to the run and found that my HR was pretty high right out of the gate, OK, I figured just go easy it'll come back, 7 minutes later my HR was even higher hovering just below LT and at the 10 minute mark I was at LT though not running hard at all. After 2.25 miles, the last 1/2 at which had been at a 10 minute mile pace (my normal endurance run pace is usually 8:45-9:30), so I cut it short and walked back home exhausted. So what did I learn? First thought upon waking I weighed 164 after the brick 158.8, I think that I need to think about better hydration strategies. I drank one 24 oz. bottle of accelerade and as soon as got out running I recognized dehydration, I haven't had cotton mouth like that since two-a-days back in high school. Second bike pacing, I am going to drop my bike effort by at least one zone for next weekend, so instead of a zone 3-4 ride make it more of a zone 2-3 ride. While this race is important to me it is really just a stepping stone to the big race in 7 weeks, Steelhead, so this is an opportunity to learn about proper pacing, hydration and working through some problems. I could really use some help coming up with a race plan for next weekend. As far as the swim is concerned I pretty well know what I am going to do there as I seem to only have two speeds in the water, all out or easy, so I will be using the easy method. But on the bike and run I am little unsure of what to do, I had a great run off the bike last year at my first Tri (sprint), a crappy run at my second (sprint) and am now headed into my first OLY. Just 2.5 months ago I ran an 8K in 36:15, so I have to think that a sub 50 run should be in the cards for me if I pace right.

>>>you were certainly dehydated. You lost a TON of fluid that you need to replace. it's more about replacing fluids than backing off. Your strategy seemed pretty good. See attached race plan for sprint distance. Let me know how it turns out and when you are ready, sign up to be a performance member - we help people like you all the time who just need a little direction and they get it right and then continue to improve all the time. Good luck!





Attachments
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Racing a sprint.doc (52KB - 220 downloads)
2006-06-18 6:39 AM
in reply to: #457439

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Subject: RE: Help with my race strategy, PLEASE!!
Mike, you would use this plan for an Olympic distance? I've bee thinking about upgrading, unfortunately I lost my job about 6 weeks ago and the budget doesn't allow for any new expenses at this time.
2006-06-18 1:50 PM
in reply to: #457705

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8763
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Boulder, Colorado
Subject: RE: Help with my race strategy, PLEASE!!

snoopy - 2006-06-18 4:39 AM Mike, you would use this plan for an Olympic distance? I've bee thinking about upgrading, unfortunately I lost my job about 6 weeks ago and the budget doesn't allow for any new expenses at this time.

I have a slightly different plan for OLY - see attached.





Attachments
----------------
Racing an olympic distance tri.doc (22KB - 279 downloads)


2006-06-18 2:27 PM
in reply to: #457439

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Subject: RE: Help with my race strategy, PLEASE!!
Good articles.  Thanks for sharing them
2006-06-18 2:44 PM
in reply to: #457892

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Boulder, Colorado
Subject: RE: Help with my race strategy, PLEASE!!

ChrisM - 2006-06-18 12:27 PM Good articles.  Thanks for sharing them

Any time. They are effective if used properly. Also, good rides and runs this week Chris.

2006-06-18 3:22 PM
in reply to: #457439

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Subject: RE: Help with my race strategy, PLEASE!!
well, you know, since I'm a heavy loser that sucks at running and riding, I'm just trying to get better, just like everyone (almost) else here  
2006-06-18 5:19 PM
in reply to: #457918

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8763
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Boulder, Colorado
Subject: RE: Help with my race strategy, PLEASE!!

ChrisM - 2006-06-18 1:22 PM well, you know, since I'm a heavy loser that sucks at running and riding, I'm just trying to get better, just like everyone (almost) else here  

I hear ya. I just ignore that crap - if its in good fun, that's fine, but whatever...its just an energy suck. Keep up the good work on the bike and run.

2006-06-18 8:55 PM
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Subject: RE: Help with my race strategy, PLEASE!!
I'm going to strongly endorse the Oly racing plan. I used it for my end of the year race last year it worked beautifully.


2006-06-18 11:27 PM
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Subject: RE: Help with my race strategy, PLEASE!!
Mike, thanks a lot for the race plan, I will let you know how it goes after next weekend.
2007-08-21 12:26 PM
in reply to: #457878

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Subject: RE: Help with my race strategy, PLEASE!!
mikericci - 2006-06-18 1:50 PM

snoopy - 2006-06-18 4:39 AM Mike, you would use this plan for an Olympic distance? I've bee thinking about upgrading, unfortunately I lost my job about 6 weeks ago and the budget doesn't allow for any new expenses at this time.

I have a slightly different plan for OLY - see attached.



Thanks alot for the race plan Mike! I am planning on using it this weekend in Chicago.
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