With Ironman Wisconsin 70.3 just a few days away, I decided to take a page from Becca’s book! With the prompting of Coach Kelly, I have come up with outcome and process goals for each discipline of the race and I’ve decided to share my goals and intentions publicly. Becca said it best, “I find that when I say it out loud, it makes it much harder to hide from your goal.” So here is my over arching goal for Sunday’s race:
I REALLY want to see a sub 6 hour finish time for the 70.3 distance! There I said it out loud! I BELIEVE I can achieve this! As Steena says #sub6orbust!!
Here is how I plan to make it happen:
Swim: 37 minutes (1:45/100 yards average pace)
I did this race in 2016 and had a swim time of 41 minutes on this course – this year the swim is a rolling start format instead of age group, so I can seed myself accordingly.
1. Remain calm, strong, and focused. If I feel like I’m anxious, change the channel in my mind (I didn’t do this at the Kansas City Olympic Distance Triathlon last month) to “long, strong, calm” with each stroke. Mentally speaking these words while swimming has helped me in training overcome different obstacles and I know it can help on race day too.
2. Site every 4-6 strokes to swim a straight line and close to the buoys to keep my distance shorter.
Bike: 3:15:00 or faster (17.2 mph average speed)
In 2016 my bike time was 3:25:14 (16.3 mph average) with about 2500 feet of climbing – this year the bike course is slightly different, but still has 2327 feet of climbing over the 56 miles with some BIG climbs…similar to the IMWI course where you can’t always take your momentum with you.
1. Keep my variability index (VI) as close to 1.00 as possible. With all of the hills this could be a challenge, but I am going to do my very best!
2. Keep my power output solidly in Z3 (152-182 watts) for the duration of the bike. Pick it up after the BIG hill climb on Whalen Road (about mile 47) all the way into transition.
3. Remain focused even on the rough road surfaces. There are parts of this course that have REALLY rough road surfaces. I need to keep my focus and continue to push hard through them instead of slowing my pace as I sometimes do without realizing it until I look back at my data.
4. Don’t get frustrated in the first few miles since a good part of it is on a paved path and very crowded.
Run: sub 2 hour run (9:00 min/mile average pace)
In 2016 my run time was 2:45:36 (12:38 min/mile average pace) on a REALLY HOT DAY where the heat index was +/- 100*F – there is a lot of shade early on with some rolling hills as we run around Lake Monona in some neighborhoods, but during the last 5K, I don’t remember much shade.
1. Keep my HR in the 160s for the first 10 miles.
2. During the last 5K, give it all I have…and leave it all out there in the last mile.
Transitions: sub 4 minute T1 and sub 3 minute T2
I remember a long run from the boat ramp to transition. My 2016 T1 time was 5:29 and my 2016 T2 time was 4:06.
1. Be fluid and efficient! Get and Go!
2. Keep HR in check so I don’t start the bike/run with a really spiked HR.
Overall: sub 6 hour race!!
1. Smile! When I smile I push harder and don’t focus on the “pain” as much. It also makes the “pain” much more enjoyable!!
2. Don’t focus on others…focus on ME! What do I need right now? How am I feeling right now?
3. Mantras!! Self-talk!! Focus!! How bad do you want it?!
If you want to follow me on Sunday, I’m number: