All I have left to do is pack, write this, and sleep.
This is the first triathlon I'm going to treat like an actual triathlon. While on the swim, get ready for the bike. While on the bike, get ready for the run. Then have my run benefit from the earlier stuff and from my bike-run bricks in training. I'm also using this as a rehearsal for the full oly triathlon next month.
First off, I'm actually going to do a warm up! I'll stake out my transition spot, then go for an easy small loop of the course (7mi), then an easy 1mi run. This will give me plenty of time to rest, take a gel, get into my swimsuit, and do a swim warm up in the lake. After last race I felt that a warm up would have been helpful. We'll see how it goes.
This race has a 1km swim, which might include a run after a 500m lap. I'm not sure because there aren't any details on the race's website and the course they show for the swim is the same one for the 500m swim last month. Whatever. The plan for the swim is to start middle-front and just swim my race. I'm hoping that by being middle-front instead of my usual towards the back will help me by not having to swim past so many people. It's not that I'm fast (I'm not) but was faster than many of the people in my wave last race. I've been practicing breaststroking a bit so I need to remember to do some of that towards the end of the swim so I can stretch out my calf muscles before I start running from the water. I'm hoping that will keep me from having that calf pain I had at this place in last month's race.
Once I get on the bike I need to get into my shoes sooner than last race because there's a good uphill shortly after leaving T1 and I want to be in my shoes for that. See, I leave my shoes on the bike for my transitions and, usually, I want to get some pedaling done before I get in my shoes so I can do it with a clear head and no wobbling. This time, though, I'm going to have to rely on my transition training to safely get into my shoes before the hill. Once I crest the hill there is a short flat and a great big downhill for me to catch my breath (I'm thinking I should easily reach 45 mph). The bike course is three laps, adding up to 40km, so I'm thinking that my first trip up that hill on the first lap, I will spin up in the saddle while my legs gets used to being on the bike. The next two laps, though, I'll see about getting out of the saddle and hammering up for them (I've been working on that, too). We'll see how I feel. I'll be drinking sugar water (literally--more on that in another post) on the bike the first hour, followed by water and a gel the last 20 minutes. Towards the end of the third lap I need to downshift to spin, stretch, and get my legs ready for the run...better than I did last race.
Get off the bike, take off my helmet and sunglasses, put on my shoes, grab my visor (with metronome attached) and race belt and go. Ah, the 8km run. Last race, my run was horrible. This race I hope to improve! I've done several pure bike-run bricks and I hope they result in a better run. I am totally going to geek out, though, by having the Garmin on my left wrist and the metronome attached to my RoadID on my right wrist. Yes, I'm going to do a race with a metronome keeping track of my cadence. I think I'm going to run without drinking anything. So, keep my 164 cadence through 2.8 miles of the run and then cut loose the last two miles, upping the cadence to as much as 167 if I'm up to it.
Predictions? A conservative 19:00 for the swim, 1:20 for the bike, and 48:00 for the run. Toss in a few minutes for transitions and I'm in the neighborhood of 2:30. The weather looks great so it should be a fun morning. Oh, and Tommy's is test marketing pastrami at a location that's on the way home. Mmmm, pastrami and chili fries after a race...