Tauranga Half Ironman Race Plan

Isobel is nearing the end of pregancy so there is always a chance that this will not happen... we'll see. I'm just going into this race to have a bit of fun and go hard. I will try not to get too worried about the outcome.

Gear

• Goggles TYR technoflex jr clear ,
• Will wear my 2Xu shorts and 2xu ACT top, familar and comfortable,
• race belt with number on reverse and tucked into shorts,
• Don't forget body glide!
• Xterra wetsuit will be good,
• On the bike will use my aero LAS helmet and ZIPP 404/808 combo with Open Pro CX tyres and new wheel cover for the 808 to make it not entirely unlike a disk,
• Use the Orbea Ora TT bike!
• Shimano shoes.
• On the run will don a cap and glasses and my Nike flats,will take the time to put on a pair of socks. 
• Don't forget some lube for the shoes!
• Areo bottle on the bars so allow lots of drinking easily...
• Spare Tub and 2 x CO2 and tyre leavers taped in cage behind saddle.
• Arm coolers/warmers available
• Polypro available

Food

• For the ride food I will use 4 GU gels.
• For drink I will use Cytomax, one scoop per bottle. Two bottles.
• For the Run will take 3 GUs and have one every 20mins with water then,
• coke/water after that.
• Might have a couple of salt tablets first and second lap too.

Race Plan

Days Before

• Check wheels OK,
  
• Tape up the container to hold spares.

Night before

• Rack bike and cover it so does not get too wet.
• Fill drink bottles (3) night before.
  
• Tape GUs to top tube 4.

Pre race

• Breakfast - simple toasted museli, Tea.
• Get bike together, tyres pumped up, shoes on right pedals, Put fluid into front aero bottle,
• Other drink on.
• Put helmet on top of bars,
• put sal tablets in helmet,
• Put spares and leavers in back holder properly so they do not come out. TAPE IT.
• Put some vasiline in shoes,
• Layout running shoes with socks in each shoe half inside out,
• put cap above shoes with glasses and with three GU's.

Pre swim

• Put on sun tan lotion,
• quick run warm up 10 mins
• put wetsuit on and body glide,
• zip up and get in water 15min before start, for a 5-10m swim warm-up leave no more than 5mins before race.

Swim

• Tuck in behind Tony,
• Try to hold on as long as possible,
• Find feet to swim on.
• When age groupers come past, keep trying to hang on to feet...
• At end of first lap, try and find a good set of feet if not already,
• Go hard no hanging about!

T1

• As coming out water take off top part of wetsuit, unzip and pull off arms,
• take off googles and cap and carry,
• hit lap button at T1 entry,
• At bike, drop goggles etc,
• Pull off wetsuit,
• salt tablets in top,
• Put helmet on,
• unrack bike and head for exit.

Bike

• hit lap button,
• jump on bike with left pedal forward, stand on left shoe push forward and get right foot onto right shoe,
• get up to speed and then put left foot in first, then get some more speed on,
• then do right shoe, now go!
• settle in and have a drink...

Bike Tactics

• See how feel after swim, if a bit tired, don't push too hard, 
• Have a GU,
• Once feel better wind it up, if windy steady.
• wind it up on the flat/down hill/tail wind parts,
• do not over do it into the wind,
• At each of the turn arounds on the first lap evaluate where you are - how far back,
• maybe another steady - hard session to catch a group. 
• On the last two laps wind it up on the good road surfaces and wind conditions.
• Last half lap ride steady and try to recover.
• Last GU before transistion

T2

• Dismount,
• hit lap button,
• Rack bike,
• take helmet off,
• put sock/shoes one one foot at a time,
• get glasses/cap/GUs and run to exit putting glasses and cap on,
• turn race number around,
• put GUs and tablets into pockets,
• hit the exit hard at full speed.
• press lap button.

Run

• settle into a good fast pace perhaps faster than ususal sub 4m/km,
• take a GU at 30m,
• first lap drink carbo drink and water, take salt tablets, at each aid station,
• GU and 60m,
• 2nd lap take coke if available.

Run Tactics

• 2 lap course loop no easy markers.
• Make the most of the road surfaces and run as fast as possible,
• Don't over do it 'round the Mount,
• take splits against anyone in front, try to catch earlier i.e. lap 1 or 2
  
• Hang on for last lap!

Finish

• Have a drink!
• Party, party, party...