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First IM RR

new2703new2703
in Racing Forum 🏎

Well first RR is in the books.  Can't say it was entirely successful but I suspect I know why.  Planned on doing 100 miles using 5x20 mile loops.  Course is rolling with 3,726 feet of elevation and 3,707 feet of loss.  Essentially up and down.  Knew it would be difficult for me to maintain accurate power as I have always had difficulty with consistent power on this type of course.  Focus of the ride was to work on trying to be as consistent with power as possible. 

Environment:  started out 50 degrees and ended with temps in upper 60s with low humidity.  Wind gusts picked up to 25 mile per hour.

Nutrition:  Planned for up to 2 bottles per hour and gel or PB every 30 minutes.  1 salt tab every 60 minutes.  Actual:  Equivalent of 1 bottle per hour.  Had one gel and 1 power bar first 2 hours and 1 gel the last hour. Had 2 salt tabs.   Could feel myself starting to bonk at about mile 70.  Waiting on fueling plan from Core diet



Ride:  Goal Watts:  200   Actual Watts 187.  VI was 1.13.  Again riding this type of rolling course is dfficult for me to maintain consistent power.  I was starting to get better at maintaining power on the up hill but power would drop on the other end.  Some up hills just had no choice but to exceed power numbers.  HR number are no good as was getting errant data during ride.  Either that or I was experiencing tachycardia.

Comfort:  left knee was experiencing pain, crouch was sore and felt like pad was rubbing.  Second Fitting scheduled for May 2.

Comments

  • new2703new2703
    Legs were shot after ride. Had no energy. Bagged the run figured why try new it was going to be difficult
  • Nate ParadyNate Parady
    This is why we do RRs...every bike is now an opportunity to dial it in...from fit, to nutrition plan, and FTP. Legs should feel weird, tired, but probably not shot for an ironman race pace RR. You were also probably under for calories and hydration. No worries, plenty of time to figure it out. In fact this was a very successful RR because you have a lot of things to learn from it...that's the whole point. The guys and girls who go out and nail a RR have been doing this for a while.

    First hour should be boring, I'm holding back, followed by several more hours of keep it steady, don't be stupid, I'm still a little bored and I'm spending a lot of time thinking about drinking and taking gels because I have to run after this...

    From your other posts I think you need to focus on testing outdoors or estimating your FTP based on previous rides outdoors. Last season i estimated my outdoor FTP based on how i felt running off a long ride and looking at lots of hard ride data. Don't be afraid to dial it back. It's just a number and this ain't a bike race...I past over 700 people at IMFL last year on the run. trust me, you can run people down in this game.

    Might help to post your total ride time. Did you pee while out here?
  • cgres123cgres123
    and this is why there is a RR, learn move on and good job !
  • new2703new2703
    The numbers and the result don't bother me. The left knee pain and sore bottom bother me the most. Those are possibly the more difficult to fix.
  • new2703new2703
    Most of all the mental weakness bothered me the most
  • cgres123cgres123
    IMHO. left knee adjust your left cleat in a tab, to the left, to bring your knee closer to your bike center line. Bottom is add move butt cream and or adjust the seat forward a tad to make sure the seat is adjusted spot on to your SIT bones in your azz, may require more of a downward forward nose seat position too, You . YOU can do this yourself no need for a bike fit.
  • ezellrhezellrh
    John, like others have said, we do RR's specifically so that we can jack stuff up and fix them. Don't worry, your fitness is there!

    My thoughts:
    1. Find another RR route. Texas is flat. Flat. I stole my RR route from Nate P (above). Its about as flat as you can find around here. Since its a small loop, I only ride it when I'm doing RR's or when riding it with Nate. That keeps it fresh. You are more than welcome to join me for the next RR on it.
    2. Your watts are decent (mine were right there as well); however, your VI was bad. I think you know you'll need to dial that in for a good run.
    3. Watch/track the knee pain. Is that a new issue?
    4. Good to hear about the nutrition dial in. IM is a long day, you need calories.
    5. I didn't drink much today either. The weather supported it. Texas will not. I know you have a separate thread about up front aero-bottle system. FWIW, I use a Torhans 20. Not as aero or sexy as some of the other recommendations, but its good enough for me and served me well last year at Louisville.

    Again, RR's are all about dorking stuff up. Don't sweat it. You've thrown down some serious work during your build. Don't let negative energy creep in.
  • robin sarnerrobin sarner

    Plan to improve the nutrition?      I would suggest you just do it.      Drink the two bottles of Perform per hour.    Take the 200 calories of gels or bars per hour.        Start doing this on all your bike workouts now.

    FWIW.     I am 6-6.     185 pounds.    I do what you hope to do.     I do 2+ bottles of Perform per hour (40 + Oz) and 200 calories of Powerbar or Powerbar gel (some gels with caffeine).            Has worked well for the last three irons.       Just double tested with my big bike week in Hawaii.             If I short myself on the Perform or bars/gels performance is much worse.   

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