I started officially training for this race back on February 21. I was just coming off from some serious hip pain caused by an unstable Tib-fib joint. Now nearly 4 months later with 194 workouts completed, I'm ready to go. I feel perfectly trained and ready to tackle the biggest race of my life.
Here's a recap of my training:
RUNNING: 56 workouts for 436.34km in 40 hours
CYCLING: 66 workouts for 2148km in 90 hours
SWIMMING: 36 workouts for 54.5km in 21 hours
WEIGHT Training: 36 workouts for 28 hours!
I am entering in to my taper week. My plan calls for work outs over the next three days with the biggest being an open water swim tomorrow for 1500m - though if I'm lucky and feeling good I hope to put 2000m under my belt, a 60km easy ride on Tuesday and a 30k ride 30min run brick on Wednesday. I'm pretty sure I'm not going to do all of that. Definitely the OWS and an easy ride/run but then I think I'm going to let my legs rest, eat and drink well and embrace the fact that I am trained and I am ready for this race in one week.
By this time next week I will have moved my body through 70.3 miles all in one go. While I often think of this as just a training step along the journey to Ironman Florida, I have to remember a 70.3 is in itself a huge accomplishment and I should give it the respect it deserves.
So what are my goals for Welland?
- Nail my nutrition! I'm planning on 3 hours on the bike and will have 3 bottles of Accelerade containing 270 calories each. I have trained drinking one bottle an hour and if I nail that then my nutrition should carry me through. I'm also planning on taking 2 salt tabs a hour (though I don't take pills well while biking).
- Work through my anxiety of a mass start. There are going to be nearly 500 people in the mass start and we are swimming in a pretty small canal so I know the start is going to feel like there are 2000 people starting. I hope to seed myself appropriately and handle starting with so many people.
- While I would like for it only take 45 mins in the swim, I'm just not sure that is realistic. I would like to complete the swim in under 50 minutes. I also have to take in account that there is 425m run up from the swim.
- My goal on the bike is to settle in quickly and keep an average 30kph pace. That will get me on and off the bike in 3 hours. I have to remember to ride like I should, not like a could and there is no such thing as a good bike split followed by a bad run.
- My goal on the run is to manage my pace, remember this is 21.1km and NOT 10k. I am going to take an Accelgel when I start the run and carry 2 with me. I will drink HEED and water at every aid station and take a salt tab every 30 mins. I will be thrilled with a sub-2 hour half marathon but know if I don't manage my pace I could blow up at the end. Keep a 5:30 - 5:40 pace and all will be good.
- Finish in A) under 6 hours B) under 6:10 C) under 6:20
A year ago at the Multisport Welland Triathlon, I raced in my very first triathlon. The Give-it-a-Tri. It took me 53:30 to swim 400m, Bike 10k and run 2.5k. I've come a long way in a year!
Here's to taper week! See ya in a week Welland!