race plan

First, good luck to everyone who is racing this weekend!! It sounds like a number of us will be.

Okay girls, I have another race Saturday (Hiwaay sprint) and decided to write up a race plan, and put it on here, so I can be held accountable to it! In the last ones I just tried to wing it and know I didn't do what I could have done, so I'm going to try this one. (and sorry it's so long, I'm not really expecting responses here, just trying to make myself stick to this!)

The tri is a reverse one, very geared towards beginners. The run is the only hard part which is 3 miles cross-country with a number of moderate hills and one very, very large hill. It is an out and back course so we'll see everything twice. The bike is only 6 miles long, the roads are completely flat, but there is one section where we have to go through a neighborhood, so it has a number of turns there. The swim is then 400m in a 50m pool, crossing under the lane ropes, then jump out and run through the chute.

Before hand, after everything is set up I'm going to do a short ten minute spin on my bike, nothing hard, just get the legs moving. The I'm planning on walking once around the field they have there, then running once around, then stretching and waiting until my heat goes (4 out of 5, yes, I know I'm a slow runner. what can I say).

So, on the run I'm going to go out easy and just keep relaxed for the first part (about mile 1). when I hit the moderate hill going up, I'm probably going to walk it. THen we have a short distance, then the very steep downhill. I have a hard time keeping my footing on it anyways, and then through in the morning dew on the grass, yeah, I'm walking it too. I'm then going to run the next mile again at a moderate, maybe slightly faster pace, then walk back up the big hill. The rest of the way in I'm going to pick up the pace, as the couple of times I've run this in the past, this is where I start feeling pretty good, so now is the time to push. My "have to finish in time" is 38min, my goal time is 35. (My PR is 33min on a very easy xc run at my last tri, nothing compared to this one)

On the bike, I'm planning on pushing myself pretty hard since this is my strongest section, I don't have to run afterwards, and I can recover really quickly for the swim. The first section leaving the transition area until I get to the main road I'm going to take it at a moderate pace. then on the main road I'm going to push it pretty hard, then recover going through the neighborhood. On the next section is where I'm really going to go hard up until I make the turn to go towards the pool, which is where I'll begin my recovery. My have to time (which includes both transitions) is 30min, but I'd really like to be closer to 20.

For the swim, I'm going to take the first 50m at an easy, relaxed pace just getting adjusted. I really need to watch my pull, and make sure I'm reaching all the way out here on the stroke, my two weaknesses. After that 50, I'm going up to my normal distance swim pace, then the last 100m I'm going to start pushing it. Must finish in time is 13, goal is 11min.

Now, I just have to get my race report to read just like this, hopefully with the goal times!

Have to get in a gripe here, though. I've been having some mild, intermittent shoulder pain that I've just been ignoring, saying that I was just going to take some NSAIDS and then after these last tris rest, and if it doesn't go away go to the doc then. Well, I woke up this morning with it killing me, can barely stand to get it to shoulder level, with numbness going down my arm into my fingertips. It's a little better this evening, but I've got an appointment for tomorrow, and hopefully will be able to do this on Saturday. Between this and getting my car window knocked out Wednesday, I'm about to scream. Definately need the stress reliever of this tri this weekend.

Wow- sorry your shoulder is giving you such trouble! I'll keep my fingers crossed that all goes well at the doc tomorrow and you can do your tri on Sat.!

A reverse tri is scary to me- only because I'd be so tired at the end that I might drown. :eek: Really, your race plan seems very sound and logical (not to mention very reasonable to do). I really hope you have a wonderful race, and you'll have to be sure to give us all the details when you finish!!!!

Have fun out there!!! :)

Sounds like you know the course well, which is such an advantage. I know that seeing it in my mind ahead of time gives me courage when I'm doing it. I hope your shoulder acts right for you! Have a great race! :D L.

Well, I went to the doc and he thinks it's rotator cuff tendonitis, kinda what I thought, but wanted to check since I was having the numbness. He gave me some anti-inflammatories and strengthening exercises, and luckily, no restriction on what I can do. In his words, as long as I can tolerate the pain, I can do it, since I shouldn't do any more damage to it. I'm glad, otherwise I would be trying to avoid two doctors, two nurses, and a receptionist (sp?) tomorrow at the tri!

And Lise, I worked for a month about a mile from the course so I did a couple of training sessions there, so I know what to expect. Next weekend, totally different story!