Vineman Half-Ironman Race Plan
General
I’ve now had almost a full year of competition in the sport of triathlon, and I’ve steadily increased the distances and difficulty of the races I’ve entered. In April, I “raced” at the World’s Toughest Half in Auburn, CA, though my goal was actually just to finish solidly (no physical breakdowns—e.g., walking the bike up a hill, etc.). At the Vineman HIM, I want to actually race, to finish with the knowledge that I pushed myself to (and maybe a bit beyond) my personal limits and raced as fast as I could.
I’ve had a solid ramp up after the WTH recovery, with several over-distance bikes with similar profiles (lots of rollers and extended flats, with late-course climbing, often somewhat severe and always longer and harder than the climbing expected at Vineman). Though I haven’t had any official ½ marathon races, I’ve done two solid 10K’s and several long runs at or above the ½ marathon distance. And I’ve never felt stronger as a swimmer.
Pre-race
My wave is scheduled to depart at 7:10am. I’ll wake at 4am. Breakfast will be oatmeal, one banana, and orange juice. Toilet. Screen up, body glide on, dress, check kit and bike, check post-race supplies, re-check kit and bike. Kiss wife and kids. Depart at 5am for race start.
Arrive at the start around 5:30-5:45. Rack the bike and prep transition. Go to body-marking. Toilet.
Warm-up
I’ll do a minimal warm-up. First, some simple stretching. Sip some Cytomax. 4-6 short strides, then into the wetsuit. Last toilet visit. 5-10 minutes of easy swimming with some short sprints thrown in. Exit the water with about 5-10 minutes left until start.
The Swim
Though temperatures briefly hung over the threshold of 78F established by USAT, they have now come down, and it appears that it will be a wetsuit-approved swim. Though I’ll likely stew in my DeSoto, the swim will only be about half-an-hour, and air temps in the morning will be chilly (in the 50’s). Since I’m appreciably faster in my suit, I’m going to wear it. I can always let some water in during the swim to cool off!
My strategy will be to line up on the outside and about a third back of the front. I don’t want to get caught up in too much of the melee, but I also don’t want to lose too much time farting around at the back. I’ll take it out for about 200m at a good pace, then settle in. Long, easy strokes, with a minimal, steady kick. Try to find a fast pair of feet and hang on.
Target swim time = 30 minutes. (Stretch goal = 28 minutes)
T1
Hit the split button. Run to transition in the suit (too hard to strip the top while running), peeling the cap and goggles off. Pop the top, strip the john. Cap, goggles, suit in the bag. Shoes on, helmet on, sunglasses on. Hit the split button and go.
The Bike
Arm warmers will be rolled up over the aerobars. Put them on as soon as you hit a steady pace. (Temps predicted to be in the high 50’s at the start of the bike.) Sip some water slowly as you ease into the work and settle your heart rate. Check RPE against pace and HR. How are you feeling?
Keep effort at steady through the first rolling section (Westside). Don’t want to blow yourself up powering through here, though you can take it up a bit if you feel good (the Gordo effect). Cap the HR here at about 140 (may permit some very brief spikes on steeper rollers). About 30 minutes into the bike, start taking in some nutrition (cocktail of 10 CarBoom gels mixed with 3 scoops whey protein—4:1 ratio of CHO to PRO—and water, approx. 1400 kcals total in a big bike bottle). Continue regular sips every 15 minutes, chased with water, additional water as necessary.
Take the climb over Canyon Rd smooth, steady, and powerful. HR cap = 145.
Once we hit the flatter section, start to push the pace as much as you can (while still holding back for Chalk Hill). HR cap = 140 on CA-128. Continue nutrition. Continue to check HR against RPE and pace. If temps appear to dictate, take a salt tab here.
Watch the intermediate climbs foretelling Chalk Hill. Don’t rocket through here. Stay steady and reserved, and wait for the big gun. When it arrives, stay calm. Pop it into an appropriate gear and work steady until the hard part begins, then ease over. Don’t be afraid to pop out of the seat to vary the strain on your legs. HR cap here = 150.
Enjoy the final 10 miles of the bike. Finish your nutrition and take another salt tab if necessary. Ease up as you near transition, perhaps standing and stretching your legs as much as possible.
Target Bike Split = 2:55. (Stretch goal = 2:45)
Bike nutrition: All liquid. 10 apple/cinnamon CarBoom gels mixed with 3 scoops of whey protein powder (vanilla ice cream flavor) and water, for a 4:1 CHO:PRO ratio. Approx. 1400 kcals in one big bike bottle. JetStream and second bike bottle filled with water (hydration and perhaps an impromptu shower ;) ). Sip water slowly for first 30 minutes, then sip cocktail every 15 minutes thereafter, chasing with water. Additional water as necessary.
T2
Hit the split button. Rack the bike and remove helmet. Remove shoes. Slip on socks and running shoes. Grab hat, hit the split button again, and go.
The Run
The primary goal for the run is to run the entire ½ marathon. No stops, even at the aid stations.
Break it into 4 logical 5K’s. Hold back for the first 5K (HR cap = 140, try to keep it to low-to-mid-130’s). Steady for the middle 10K (HR cap = 150). Go for it in the last 5K and to the finish. (NOTE: The first 5K ends and the last 5K starts at the final southerly turn of Starr Rd.)
Nutrition: Salt tab halfway through the run. Water and cola every aid station.
Target Run Split = 1:50. (Stretch goal = 1:40).
Don’t forget to hit the split/stop button as you cross the line!!
Overall goals:
Swim: 30 minutes
Bike: 2:55
Run: 1:50
Total = 5:15
Stretch goals:
Swim: 28 minutes
Bike: 2:45
Run: 1:40
Total = 4:55
Including transitions, my range is around 5hrs (hopefully, just under) to 5:20.
