HIMSG RR #2
Completed my 2nd RR for IMSG 70.3 yesterday. All in all things went really well. My legs felt a little dead when I started out on the bike, but woke up about 20 min into the ride. I chose a fairly rolling course, but one that was about 1k shy of the climbing we'll see in UT. My target wattage was 254 and I felt like I was generally about 10 watts low most of e time, but was occasionally pushing a little more wattage on the climbs than what the tables prescribed.
Nutrition seemed to turn out really well. One 3 hr bottle of perpetuem, 2 bottles of Gatorade and one bottle of water. Had to pee once on the bike, and could have gone again, but held on till transition. I still need to practice peeing on the bike, but it was 45 degrees and overcast so that wasn't happening yesterday.
Transitioned to my run gear, took a quick shot from my gel flask and headed out. I had watered down Gatorade in my fuel belt, and only used 2.5 fuel belt bottles during the run. I was too fast during the first part of the run by about 10-15 seconds. It's is something I'll definitely need to watch at IMLP later this year, but I think the hill coming out of T2 at SG will take care of this for me without an issue in a couple of weeks.
Aside from a lady not yielding to me in the cross walk during my run (that next mile was my fastest), the run was pretty uneventful. I stayed on my MP throughout and felt like could hold it for another 7miles come race day.
My primary concern was that I was we'll below my target wattage for the bike. Targets: 254w, IF .8. Actual: 233NP, IF: .72, TSS: 139.9, VI: 1.09.
The run felt good, but challenging so my question is, do I go a little more conservative with my target wats on race day, or do I push a little harder to hit my goal watts and hope the run feels the same?
Nutrition seemed to turn out really well. One 3 hr bottle of perpetuem, 2 bottles of Gatorade and one bottle of water. Had to pee once on the bike, and could have gone again, but held on till transition. I still need to practice peeing on the bike, but it was 45 degrees and overcast so that wasn't happening yesterday.
Transitioned to my run gear, took a quick shot from my gel flask and headed out. I had watered down Gatorade in my fuel belt, and only used 2.5 fuel belt bottles during the run. I was too fast during the first part of the run by about 10-15 seconds. It's is something I'll definitely need to watch at IMLP later this year, but I think the hill coming out of T2 at SG will take care of this for me without an issue in a couple of weeks.
Aside from a lady not yielding to me in the cross walk during my run (that next mile was my fastest), the run was pretty uneventful. I stayed on my MP throughout and felt like could hold it for another 7miles come race day.
My primary concern was that I was we'll below my target wattage for the bike. Targets: 254w, IF .8. Actual: 233NP, IF: .72, TSS: 139.9, VI: 1.09.
The run felt good, but challenging so my question is, do I go a little more conservative with my target wats on race day, or do I push a little harder to hit my goal watts and hope the run feels the same?
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Remember, you'll be rested on race day. And you'll also have a more aero support? Like a disc cover or wheel and an aero helmet, as well as fewer clothes, less flapping in the wind. Etc. It always amazes that I can actually run off the bike on race day, even when my legs feel beat up by the bike leg. Trust your training.
A key question: how long did it take to do the 56 miles @ those watts?
Joe - you've got a LOT of bandwidth available to you on the bike leg, meaning it is your strong suit. I would say that biking @ 0.82 IF is well within your ability to allow a decent run on race day.The fact that your RR run felt so easy supports that, as does your 2:36 for 56 miles.
Both the bike and the run are substantially downhill at then end; the bike seems to drop about 1200' in the last 10 miles, which is a 2-3% downhill >> lots of time to allow a recovery for the run. And the run ends with 4 miles down @ 2% grade, again a forgiving element of the course. Like I said before, trust your training has prepared you to run the last nine miles (after the first uphill segment) @ MP effort level if you keep within that 0.82 IF.