WF race plan (guillaume) - TriForce

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Date: Fri, 4 May 2012 11:33:26 -0700
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Subject: Re: [TriForce:1362] WF race plan (guillaume)
From: Chaitanya Gharpure <chai...@gmail.com>
To: triforceteam@googlegroups.com
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Such a bummer :( .... Injuries can be very frustrating... but hang in
there, rest well and heal for Lanzarote... It's the love for the sport that
keeps us going no matter what... good luck!

On Fri, May 4, 2012 at 11:23 AM, Guillaume Dezwirek <
guillaume.dezwi...@gmail.com> wrote:

> In a sad turn of events I've been banned from racing wildflower this
> weekend. Turns out the knee needs a little more love (in the form of a
> steroid injection, anti inflammatory, physical therapy, and chiropractics).
>
> Rob - would love that referral, and anyone in the UK as well as I will
> need PT while I'm there.
>
> Thanks
> Guillaume
>
>
>
>
> On Thu, May 3, 2012 at 12:53 PM, Nicole Matthews <
> nicki.a.matth...@gmail.com> wrote:
>
>> I've used rocktape before and it holds up pretty well.
>>
>> Sent from my iPhone
>>
>> On May 3, 2012, at 12:41 PM, Rob Gray <robg...@google.com> wrote:
>>
>> Guillaume I know 2 chiropractors, agents for <http://rocktape.com>
>> rocktape.com will be there. I can hook you up if you like
>>
>>
>> On 3 May 2012 10:58, Michael Coughlan < <mccough...@gmail.com>
>> mccough...@gmail.com> wrote:
>>
>>> maybe try kinesio tape of some form for the knee? i think they have
>>> folks there who can apply correctly.
>>>
>>> not a solution but a good temporary fix for annoying stuff in my limited
>>> experience.
>>>
>>> --
>>> t: 781.820.3082 || f: 440.860.3082 || certs: NASM; SFDC
>>>
>>>
>>>
>>> On Thu, May 3, 2012 at 12:14 AM, Kevin Coady < <coachco...@gmail.com>
>>> coachco...@gmail.com> wrote:
>>>
>>>> Hi Guillaume,
>>>>
>>>> I don't recommend watt "targets"-- just keep in mind that the goal is
>>>> to get the most speed at the least watts.  Make sure that your wattage is
>>>> low when you're at 25+ mph and that you coast whenever you're over 30 mph.
>>>>  This will be crucial for Lanz.
>>>>
>>>> I'd criticize your wattage caps, but you never did your threshold test!
>>>>   You'll just have to prove that you can do this wattage by having a strong
>>>> run (no strong run = you are right about your watts, no strong run =
>>>> wrong!)  Race smart--- I want to see a fast run!   No stories about how you
>>>> went easy on the bike, then also went easy on the run!
>>>>
>>>> You should also practice drinking on the run as rob mentions.  Either
>>>> carry a bottle in hand or drink 1 cup sports drink / aid station.  They
>>>> serve gatorade; I don't think they have any ice on the course.  I don't
>>>> remember any flats in the beginning of the run!
>>>>
>>>> Finally, if your knee is bad, just quit!
>>>>
>>>> Sincerely,
>>>>
>>>> Kevin Coady
>>>>                    TriForce Site <http://www.triforceteam.com/> * <http://goog_2028372205>get
>>>> team updates*
>>>>
>>>>
>>>>
>>>> On Wed, May 2, 2012 at 10:56 PM, Rob Gray < <robg...@google.com>
>>>> robg...@google.com> wrote:
>>>>
>>>>> no food on the run? but you will take liquid calories in drink form,
>>>>> yes?
>>>>>
>>>>>
>>>>>
>>>>>
>>>>> On 2 May 2012 21:33, Guillaume Dezwirek <<guillaume.dezwi...@gmail.com>
>>>>> guillaume.dezwi...@gmail.com> wrote:
>>>>>
>>>>>> Shopping List:*
>>>>>>
>>>>>> *
>>>>>>
>>>>>>    1. 2 Gallons of water
>>>>>>    2. Ironman Perform - Lemon Lime
>>>>>>    3. 4 cliff bars (blueberry)
>>>>>>    4. Bananas
>>>>>>    5. Apple & Cinnamon Oatmeal
>>>>>>
>>>>>> *
>>>>>> Friday night - *
>>>>>>
>>>>>> 6:40pm - prep transition bag
>>>>>>
>>>>>>    - wetsuit
>>>>>>    - clear + dark goggles
>>>>>>    - neoprene cap
>>>>>>    - body glide
>>>>>>    - chamois cream
>>>>>>    - sunscreen
>>>>>>    - race belt + 3 gus strapped
>>>>>>    - helmet
>>>>>>    - rudy project sunglasses x2 (dark and mild depending on
>>>>>>    conditions morning of)
>>>>>>    - 3 pre-cut cliffs bars in plastic baggy (sealed and in bento box)
>>>>>>    - bike shoes + 4 rubber bands
>>>>>>    - arm warmers (will put on aerobars morning of)
>>>>>>    - edge 500 & 910xt
>>>>>>    - heart rate monitor
>>>>>>    - newtons
>>>>>>    - patella strap for knee just in case
>>>>>>
>>>>>> 8:30 - bedtime
>>>>>> (drink at least 2/3 gallon of water between dinner and bedtime)
>>>>>>
>>>>>> *Saturday morning - *
>>>>>>
>>>>>> 5:30am: Wake up, fire 4 bags of instant oatmeal + two bananas, mix
>>>>>> remaining 132 gallon of water with 9 scoops perform (630 calories). Fill
>>>>>> torhans and aero cage bottle.
>>>>>>
>>>>>>    - HR monitor on
>>>>>>    - 910xt on wrist
>>>>>>    - Race clothes on
>>>>>>
>>>>>> 6:10am: 20 min stretch + 20 min loosen run
>>>>>> 7:00am: Hop on bike and ride to transition
>>>>>> 7:10am: rack, stretch, bodyglide, chamois, and wetsuit to waist
>>>>>> 7:40am: restroom (bring cap + googles just in case line is long)
>>>>>> 7:55am: head to swim start)
>>>>>> *
>>>>>> Wave start: 8:10AM*
>>>>>>
>>>>>> *Swim* - Go out @ lower threshold (200yd race pace) and try to catch
>>>>>> a pair of feet. I've been under-performing on my recent race swims which I
>>>>>> think is both a mix of getting tossed around at the start and not drafting.
>>>>>> I'm lucky this time around because I'm the first wave after the elites...
>>>>>> so I won't spend 30 minutes driving through age groups. No target time -
>>>>>> courses are always a little off and don't want to get flustered.
>>>>>>
>>>>>> *Bike* - target 250 avg watts... 400 calories/hour (my ironman
>>>>>> target)... I've been quite comfortable in the mid 220s on my 5+ hour rides,
>>>>>> and felt like I may have gone too easy at Oceanside. Secret goal is to
>>>>>> catch the elite women near the end of the bike. 310 max on the hills...
>>>>>> this should be easy with the exception of the last hump of nasty grade...
>>>>>> shoes off right before the descent into transition... flying dismount...
>>>>>>
>>>>>> *Run* - have been battling tendonitis for the past week, the knee is
>>>>>> feeling much better but if anything feels out of wack I'm going to cut the
>>>>>> race short so that I can perform at IMLanza in 2 weeks. As Kevin says,
>>>>>> miles 1-5 of the run get increasingly brutal so I'll go out conservative on
>>>>>> the entry flats (7:30 max) and not worry too much about pace on the
>>>>>> hills... no food on the run, emergency gus are on belt just in case...
>>>>>> perform at every aid station... ice in pants, water on head if it's too
>>>>>> hot... I'll decide on the spot whether or I bomb lynch hill or not.
>>>>>>
>>>>>>
>>>>>> Guillaume
>>>>>>
>>>>>>
>>>>>
>>>>
>>>
>>
>


-- 
--Believe and Strive!

--20cf302d4c36fa62f704bf3a2700
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Content-Transfer-Encoding: quoted-printable

<div class=3D"gmail_extra">Such a bummer :( .... Injuries can be very frust=
rating... but hang in there, rest well and heal for Lanzarote... It&#39;s t=
he love for the sport that keeps us going no matter what... good luck!<br>
<br><div class=3D"gmail_quote">On Fri, May 4, 2012 at 11:23 AM, Guillaume D=
ezwirek <span dir=3D"ltr">&lt;<a href=3D"mailto:guillaume.dezwi...@gmail.co=
m" target=3D"_blank">guillaume.dezwi...@gmail.com</a>&gt;</span> wrote:<br>=
<blockquote class=3D"gmail_quote" style=3D"margin:0 0 0 .8ex;border-left:1p=
x #ccc solid;padding-left:1ex">
In a sad turn of events I&#39;ve been banned from racing wildflower this we=
ekend. Turns out the knee needs a little more love (in the form of a steroi=
d injection, anti inflammatory, physical therapy, and chiropractics).<br>


<br>Rob - would love that referral, and anyone in the UK as well as I will =
need PT while I&#39;m there.<br clear=3D"all"><br>Thanks<span class=3D"HOEn=
Zb"><font color=3D"#888888"><br>Guillaume</font></span><div class=3D"HOEnZb=
"><div class=3D"h5">
<br><br>
<br><br><div class=3D"gmail_quote">On Thu, May 3, 2012 at 12:53 PM, Nicole =
Matthews <span dir=3D"ltr">&lt;<a href=3D"mailto:nicki.a.matth...@gmail.com=
" target=3D"_blank">nicki.a.matth...@gmail.com</a>&gt;</span> wrote:<br><bl=
ockquote class=3D"gmail_quote" style=3D"margin:0 0 0 .8ex;border-left:1px #=
ccc solid;padding-left:1ex">


<div bgcolor=3D"#FFFFFF"><div>I&#39;ve used rocktape before and it holds up=
 pretty well.=A0<br><br>Sent from my iPhone</div><div><div><div><br>On May =
3, 2012, at 12:41 PM, Rob Gray &lt;<a href=3D"mailto:robg...@google.com" ta=
rget=3D"_blank">robg...@google.com</a>&gt; wrote:<br>


<br></div><div></div><blockquote type=3D"cite"><div>Guillaume I know 2 chir=
opractors, agents for <a href=3D"http://rocktape.com" target=3D"_blank"></a=
><a href=3D"http://rocktape.com" target=3D"_blank">rocktape.com</a> will be=
 there. I can hook you up if you like<br>



<br><br><div class=3D"gmail_quote">On 3 May 2012 10:58, Michael Coughlan <s=
pan dir=3D"ltr">&lt;<a href=3D"mailto:mccough...@gmail.com" target=3D"_blan=
k"></a><a href=3D"mailto:mccough...@gmail.com" target=3D"_blank">mccoughlan=
@gmail.com</a>&gt;</span> wrote:<br>


<blockquote class=3D"gmail_quote" style=3D"margin:0 0 0 .8ex;border-left:1p=
x #ccc solid;padding-left:1ex">

maybe try kinesio tape of some form for the knee? i think they have folks t=
here who can apply correctly.<br><br>not a solution but a good temporary fi=
x for annoying stuff in my limited experience.<br clear=3D"all"><br>--<br>





t: <a href=3D"tel:781.820.3082" value=3D"+17818203082" target=3D"_blank">78=
1.820.3082</a> || f: <a href=3D"tel:440.860.3082" value=3D"+14408603082" ta=
rget=3D"_blank">440.860.3082</a> || certs: NASM; SFDC<div><div>

<br>
<br><br><div class=3D"gmail_quote">On Thu, May 3, 2012 at 12:14 AM, Kevin C=
oady <span dir=3D"ltr">&lt;<a href=3D"mailto:coachco...@gmail.com" target=
=3D"_blank"></a><a href=3D"mailto:coachco...@gmail.com" target=3D"_blank">c=
oachco...@gmail.com</a>&gt;</span> wrote:<br>


<blockquote class=3D"gmail_quote" style=3D"margin:0 0 0 .8ex;border-left:1p=
x #ccc solid;padding-left:1ex">


Hi Guillaume,<div><br></div><div>I don&#39;t recommend watt &quot;targets&q=
uot;-- just keep in mind that the goal is to get the most speed at the leas=
t watts. =A0Make sure that your wattage is low when you&#39;re at 25+ mph a=
nd that you coast whenever you&#39;re over 30 mph. =A0This will be crucial =
for Lanz.</div>







<div><br></div><div>I&#39;d=A0criticize=A0your wattage caps, but you never =
did your threshold test! =A0 You&#39;ll just have to prove that you can do =
this wattage by having a strong run (no strong run =3D you are right about =
your watts, no strong run =3D wrong!) =A0Race smart--- I want to see a fast=
 run! =A0 No stories about how you went easy on the bike, then also went ea=
sy on the run!</div>







<div><br></div><div>You should also practice drinking on the run as rob men=
tions. =A0Either carry a bottle in hand or drink 1 cup sports drink / aid s=
tation. =A0They serve gatorade; I don&#39;t think they have any ice on the =
course. =A0I don&#39;t remember any flats in the beginning of the run!</div=
>







<div><br></div><div>Finally, if your knee is bad, just quit! =A0</div><div>=
<br></div><div><div>Sincerely,</div><div><br></div><div>Kevin Coady</div><i=
mg><div>


<font size=3D"1">=A0 =A0 =A0 =A0 =A0 =A0 =A0 =A0 =A0 =A0<a href=3D"http://w=
ww.triforceteam.com/" target=3D"_blank">TriForce Site</a>=A0*</font><a href=
=3D"http://goog_2028372205" target=3D"_blank">=A0</a><span style=3D"font-si=
ze:x-small"><a>get team updates</a>*</span></div>





<div><div>

<br>
<br><br><div class=3D"gmail_quote">On Wed, May 2, 2012 at 10:56 PM, Rob Gra=
y <span dir=3D"ltr">&lt;<a href=3D"mailto:robg...@google.com" target=3D"_bl=
ank"></a><a href=3D"mailto:robg...@google.com" target=3D"_blank">robgray@go=
ogle.com</a>&gt;</span> wrote:<br>


<blockquote class=3D"gmail_quote" style=3D"margin:0 0 0 .8ex;border-left:1p=
x #ccc solid;padding-left:1ex">




no food on the run? but you will take liquid calories in drink form, yes?<d=
iv><div><br><br>
<br><br><div class=3D"gmail_quote">On 2 May 2012 21:33, Guillaume Dezwirek =
<span dir=3D"ltr">&lt;<a href=3D"mailto:guillaume.dezwi...@gmail.com" targe=
t=3D"_blank"></a><a href=3D"mailto:guillaume.dezwi...@gmail.com" target=3D"=
_blank">guillaume.dezwi...@gmail.com</a>&gt;</span> wrote:<br>


<blockquote class=3D"gmail_quote" style=3D"margin:0 0 0 .8ex;border-left:1p=
x #ccc solid;padding-left:1ex">






Shopping List:<b><br><br></b><ol><li>2 Gallons of water</li><li>Ironman Per=
form - Lemon Lime</li><li>4 cliff bars (blueberry)</li><li>Bananas</li><li>=
Apple &amp; Cinnamon Oatmeal<br></li></ol><b><br>Friday night - </b><br>











<br>6:40pm - prep transition bag<br><ul><li>wetsuit</li><li>clear + dark go=
ggles</li><li>neoprene cap</li><li>body glide</li><li>chamois cream<br></li=
><li>sunscreen</li><li>race belt + 3 gus strapped<br></li><li>helmet</li>











<li>rudy project sunglasses x2 (dark and mild depending on conditions morni=
ng of)<br></li><li>3 pre-cut cliffs bars in plastic baggy (sealed and in be=
nto box)</li><li>bike shoes + 4 rubber bands</li><li>arm warmers (will put =
on aerobars morning of)<br>











</li><li>edge 500 &amp; 910xt</li><li>heart rate monitor</li><li>newtons</l=
i><li>patella strap for knee just in case<br></li></ul>8:30 - bedtime<br>(d=
rink at least 2/3 gallon of water between dinner and bedtime)<br><br><b>Sat=
urday morning - </b><br>











<br>5:30am: Wake up, fire 4 bags of instant oatmeal + two bananas, mix rema=
ining 132 gallon of water with 9 scoops perform (630 calories). Fill torhan=
s and aero cage bottle.<br><ul><li>HR monitor on</li><li>910xt on wrist</li=
>











<li>Race clothes on<br></li></ul>6:10am: 20 min stretch + 20 min loosen run=
<br>7:00am: Hop on bike and ride to transition<br>7:10am: rack, stretch, bo=
dyglide, chamois, and wetsuit to waist<br>7:40am: restroom (bring cap + goo=
gles just in case line is long)<br>











7:55am: head to swim start)<br><b><br>Wave start: 8:10AM</b><br><br><b>Swim=
</b> - Go out @ lower threshold (200yd race pace) and try to catch a pair o=
f feet. I&#39;ve been under-performing on my recent race swims which I thin=
k is both a mix of getting tossed around at the start and not drafting. I&#=
39;m lucky this time around because I&#39;m the first wave after the elites=
... so I won&#39;t spend 30 minutes driving through age groups. No target t=
ime - courses are always a little off and don&#39;t want to get flustered.<=
br>











<br><b>Bike</b> - target 250 avg watts... 400 calories/hour (my ironman tar=
get)... I&#39;ve been quite comfortable in the mid 220s on my 5+ hour rides=
, and felt like I may have gone too easy at Oceanside. Secret goal is to ca=
tch the elite women near the end of the bike. 310 max on the hills... this =
should be easy with the exception of the last hump of nasty grade... shoes =
off right before the descent into transition... flying dismount...<br>











<br><b>Run</b> - have been battling tendonitis for the past week, the knee =
is feeling much better but if anything feels out of wack I&#39;m going to c=
ut the race short so that I can perform at IMLanza in 2 weeks. As Kevin say=
s, miles 1-5 of the run get increasingly brutal so I&#39;ll go out conserva=
tive on the entry flats (7:30 max) and not worry too much about pace on the=
 hills... no food on the run, emergency gus are on belt just in case... per=
form at every aid station... ice in pants, water on head if it&#39;s too ho=
t... I&#39;ll decide on the spot whether or I bomb lynch hill or not.<span>=
<font color=3D"#888888"><br clear=3D"all">











<br><br>Guillaume<br><br>
</font></span></blockquote></div><br>
</div></div></blockquote></div><br></div></div></div>
</blockquote></div><br>
</div></div></blockquote></div><br>
</div></blockquote></div></div></div></blockquote></div><br>
</div></div></blockquote></div><br><br clear=3D"all"><div><br></div>-- <br>=
--Believe and Strive!<br>
</div>

--20cf302d4c36fa62f704bf3a2700--
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