Lessons Learned from RR 1
After finishing this past weekends RR, I was pretty annoyed with how things transpired. After settling down and thinking about things, I realized that a lot of valuable information is contained in that report. Some of the things I learned:
1. This distance is unforgiving. Failure to execute properly, not fitness, will result in poor performance and a really long day.
2. Introducing my legs to a high VI is a feeling they will soon not forget. Again execute. Did one lap of same course today and was able to keep the VI to 1.05. Still elevated but not like 1.13.
3. I need to pay attention to nutrition and hydration. As a big guy and a heavy sweater this will become even more important during IM Texas.
4. Need to figure out best cream to use to avoid chaffing. Had a hard time staying settled in seat because of rubbing.
5. Need to tweek position on bike just a little.
Comments
@point 4 - I'm wondering if anybody had ever tried "re-applying" seat-cream during riding because for my long rides I used to take a small cup of cream with me right for that case?
Good thoughts John. You're on the money with your reflections! In my experience from last year RR#1 is a bit of a struggle. Its early yet, and you'll get things much more dialed in in the next 4 weeks before RR#2. My big take aways were:
Practice Nutrition #1. -- every WKO from now on is fueled just like the race, NO exceptions. Make tweaks each wko, till you feel great each and every time. For me on the bike that was 30-40oz of perform an hour and 1 gel every 30min. I had tried solids on an off and couldn't get that to work. By the time I got to RR#2 the above protocol felt good, it was both parts finding what worked and training my stomach. For the run -- 20oz of perform and 1 get every 30. You might need more than me, but you get the idea.
Practice smooth riding #2. -- Dont let your numbers get in the way of execution. By that I mean in RR#1 I was focusing what I could do -on hitting certain numbers and pushing to much to keep them there trying to keep it at 75% and being fatigued and feeling crappy, instead of what I should do -- so I backed off to 70% felt better, was able to reign in my VI from 1.06 down to 1.01, and actually in the end RR#2 and the race was faster with lower watts.
Definitely both of those lead to respecting the distance. Its all about the execution from here on out, you're fitness is pretty much locked in, you'll sharpen up a little but your FTP will probably drop a little from the long rides if you were to test, nevertheless the proper execution will make you faster than that loss.
Good work!
@ Rian. Sad thing is I usually practice nutrition but did not this time. Part of it had to do with traffic volume and the other had to do with the fact that I was focusing on pacing and always shifting gears. with regards to proper pacing on rolling terrain, I think I've finally figured that out or at least gotten better
I would definitely recommend Sportslick for your chafing. I get it from TriSports and I've had really good luck with it even for IM distance.
John K...absolute best saddle lube is Aquaphor...(or the WalMart match)....inexpensive too.
X2 on sportslick
I thinking .70 may be a better goal for RR#1 and I think that's what I will aim for during at least the first 4-5 hours when I get to it.