How to create a triathlon race plan

Originally posted 16 September 2013

Before every race, it's important to do a mental dry-run of your entire race day.  This thought experiment ranges all the way from pre-race prep to course-specific planning to mental notes to cue on throughout the day.  A Race Plan is these thoughts immortalized on a piece of paper.

The most important goal for a race plan is to focus your mind on the strategic process of endurance racing.  For most age-groupers, the process leads to the proper pace, for you, on race day.  This is important because chasing your goal splits or a Kona / Boston qualification time does you no good in the middle of the race.  A solid race process leads to a solid race result.  That race result is the best you could do on that day.

As an example, here is a sample race plan for my own personal A race in 2013: Ironman Lake Tahoe

​Race Plan: Ironman Lake Tahoe 2013

Swim

1. Given expected near freezing air temperatures at race start, execute full warmup onshore with 20 minutes to go.  
2. Stay warm with a fleece over wetsuit and gloves
3. Splash Lake Tahoe water on face with 5 minutes to go
4. Queue up in a slower than expected group (1:15) to not get over-excited at altitude
5. Settle into strong rhythm, with moderate stroke rate and good form.

T1
Focus on quick, but smooth transition

1. Put on pre-rolled arm coolers and warmers onto wrists
2. Make game-time decision on cycling vest
3. Put on socks, cycling shoes
4. Put on glasses, helmet

Bike

1. First 20 minutes: relax, consume first gel, and rehydrate.  Focus on relaxing in aero position and rolling a smooth pedal stroke. 
2. Maintain focus and controlled tempo in the slight downhills from Tahoe City to Truckee (~155 watts)
3. On both climbs, climb no harder than 185 watts while eating and drinking steadily.  You have about 20-30s at the climb summits to top up nutrition and hydration.

T2

1. Make game-time decision on changing tri vs run shorts
2. Make game-time decision on cold weather gear (remember, you have a base layer waiting in special needs)

Run

1. Run first 1-2 miles super easy, no faster than 8:00 min / mi.  Let the rabbits go.  
2. Focus on form, nutrition, and staying cool to first turnaround, no faster than 7:50 min / mi.
3. Remember, race day will unfold as it unfolds.  Listen to your body's cues, adjust accordingly.  No faster than 7:40 min / mi
4. From last turnaround start trusting in training, pushing pace as possible.  No faster than 7:30 min / mi till final miles  
5. Finish STRONG, finish happy.

As it turns out, this was an epic adventure race masquerading as an Ironman triathlon.