HIM Int plan IMMT 70.3 Big day #2 report LONG!
Here is my second Big day recap. The first big day bike was done indoors 2 weeks ago and was the beginner HIM plan. Today’s bike was outdoors and I am on the INT plan. Sorry for the long writeup. I am so new at all this, any tips or pointers are greatly appreciated. Thanks for reading!
Up at 6 am. weather sunny with cloudy periods 3-7 degrees C.
6:15 breakfast: 2 slices whole bread with peanut butter and nutella
1 glass perform
1/2 glass of fruit smoothie
1 glass water and 1 gel prior to leaving the house.
This has been my standard pre race breakfast for many years +/- maybe 1 more glass of perform.
The swim: http://connect.garmin.com/activity/301151068
2600 SCM. Average efficiency 36. Average pace 1:46/100m
In the pool at 7:20. In the water for 1hr. No nutrition or fluids during swim.
T pace tested (1000 SCM TT) 6 weeks ago is 1:50/100m
400 wu
MS1: T-pace sets: 100/10s 1:44 36 efficiency
200/20s 1:48 37
300/30s 1:47 37
400/60s 1:49 37 turnover must have slowed down
T-pace-2s 300/20s 1:49 37 disappointed with this one
T-pace-3s 200/20s 1:46 37 better
fast 100 1:41 36
MS2: 8x50 odd fast, even easy: screwed up and only did 6x50!
fast ones were 1:34 (eff 35), 1:31 (35), 1:31 (35)
CD: 200m of sculling and swimming.
My notes: not bad, and I am definitely a bit faster with better endurance than 6 weeks ago. Felt well fueled and hydrated. Not as fast or smooth as usual, but I definitely was thinking about the ride to come. Feel a bit sheepish about missing the last two 50s.
The bike: http://connect.garmin.com/activity/301153137
First ride outside on my TT bike this year (and only the second ride outside this year overall). Definitely was getting pushed around a bit by the wind (20km/hr, gusts to 30).
Took a bit longer than I would to get on the bike to get all my cold weather stuff on
Went a little long as I took a wrong turn and ended up in some hills. I was able to stay aero for most of the first 2 hrs, not as much for the last hr due to hills, crappy roads, and traffic.
Overall ended up doing over 600m of climbing. VI was 1.11 so not good. I am going to practice steady riding over the next 8 weeks.
I had to stop for nutrition and to fill up my aero bottle as I couldn’t handle my stinger waffles with my big lobster mitts on.
Moving time 3:10, elapsed time 3:17, so I had stopped for 7 minutes overall during the ride. Not ideal but unavoidable. I’ll try for better when the weather warms up.
89.55k, 28.2km/hr, 2.4 w/kg, .78IF, 191 TSS. Avg cadence 86. Not sure how this should translate to the race, but I thought I should be targeting .8-.82 IF.
Neck and shoulders were quite stiff and it took me an hour to feel comfortable in aero. Not as much of a problem later on. I felt like I was taking a lot of weight through my shoulders, especially on downhills. No major seat problems, and everything felt pretty good otherwise. A couple of little niggles here and there that came and went.
Nutrition: took 1 gel (with caffeine) prior to starting the ride
1 waffle at 45 minutes (was getting hungry), 1 waffle at 1hr 30, 1 waffle at 2:45
Drank 50 oz of perform over the whole ride (was planning for 60)
I had more trouble drinking than I thought I would as I was paying attention to the road which was pretty bumpy in places.
I was definitely feeling a bit out of gas at 2hrs and at the last 45 minutes, likely due to combination of not drinking all my perform, and not spacing out the drinking and waffles as i do on my trainer- I should have had the last waffle at 2hrs- 2:15 I think.
Not sure what the appropriate spacing of the waffles should be.
Good thing is I took in 920 kCal over 3hrs without any stomach issues.
My notes: Going to have to work on nutrition and drinking, and steady even effort. Most useful screen on my garmin was Watts (big partition), NP/lap, lap time (set for auto lap every 8k), HR, cadence. Was really spiking going up the hills. I found it was easier to keep my watts lower and steadier if I let my cadence drop to the mid 70s to low 80s, than spinning at 90+. Is this ok? I think my neck and arm issues will work themselves out with more rides, but I might have to get my fit looked at. Definitely a big difference from the trainer.
The run: http://connect.garmin.com/activity/301139734
40 minutes run + 7 minutes walk. 8.9k. Legs felt ok overall, but a bit jello on uphills
quick change to the run (new tights, top, toque, and gloves, ditched the jacket), after a short bathroom stop
I found the run tough and gutted it out. But only had ‘drunken sailor’ legs for the first 2- 3 minutes or so.
Went a little too fast for the first 5k (supposed to be 5:00/k did about 4:53/k)
Next 15 minutes was also a bit too fast, but the average pace doesn’t reflect it due to the 30s walking breaks.
Nutrition: 1 gel on the way out the door, washed down with a few squirts of perform. Nothing during the run.
My notes; probably ok, and I hope will be better if the bike is executed better. Definitely went out too fast on the run as well- I am going to have to watch this. The last big day run felt much better (but was also too fast), but that ride was shorter (2hrs 30m), on a trainer with better nutrition, lower IF and VI of 1.0.
Comments
sorry for the double spacing! I cut and pasted from pages for mac. oops!