RR: Little Smokies HIM
I completed my first RR for a HIM on 5/19. I couldn't do one earlier due to work conflicts. Some good and some bad and quite a few questions for those who have been there before.
The Objective:
Time: 2h 32 m Distance: 51.57 (made it back to the car and didn't want to ride more) Elevation: 1000 feet
FTP: 260W Target: 208-215W (80-82.5%) Avg HR: 153 bpm (max on FTP test was 183 bpm)
VI: 1.02
Avg Cad: 82 Avg speed: 20.3
TSS: 140.3 IF: 194/.74 (177/.68 for first 24 minute warmup, 198W/.76 for the remainder of rideime: 2h 32 m
Run: 26 minutes, Distance 3.15 miles
Nutrition: Breakfast: 2 hours before ride: Coffee and sticky buns x 2. Not ideal but it really tasted good!!
During ride: Infinit Isis: 500 calories total during the ride...perhaps the pH balance wasn't right as I am a dude drinking a drink designed for girls ;-) But hey, it was free.
Run: Infinit Napalm 2 servings.
Subjective:
The ride felt quite good which really surprised me. It remains a bit challenging to hit 80% FTP not because of difficulty generating power but rather the roads were a bit beat up in sections. The sections that were smooth, I flew. Never felt tired and stayed in aero approximately 95-97% of time. All that time in aero this winter really made it comfortable to stay in this position. Interestingly my HR averaged 153 bpm which is a bit higher than the 141-144 bpm that I get when I ride my 2 hours ABP ride indoors. So physically it wasn't too much of a struggle however I began running out of nutrition after hour 2 and had to stretch it. I read on the site that 150-200 calories per hour was recommended for HIM so I aimed for 200 cal/hr. In hindsight I need at least 250 as that is what I typically consume in races. Also drank a total of 76 oz during the 2.5 hours. I urinated approximately 2 hours after the bike ride and it was quite concentrated.
Unfortunately the run was a dismal failure which I suspect was due to the lack of calories. Legs felt tired but I hit the first mile @ 7:45/mi (MP+30 sec). At that point it was over as I just didn't have any energy. Struggled over the next 2 miles at 8:30/mi without water or nutrition so I called it quits. I didn't have any specific physical issues or cramps so I don't think that my inability to run was due to undertraining or overbiking. Just my old nemesis, Mr. Bonk.
Questions:
1. Should I consume 250 or 275/cal per hour?
2. How much more fluids should I drink per hour?
3. When I rode ABP x 2hours on the trainer @ 82% my HR was 141-144. Here it was definitely 153. Do you guys think it was elevated due to dehydration (although it was pretty consistent at this level early on) or just because I was outdoors (an it was 72-80 degrees for the ride). What HR should I follow when I race.
4. I was very happy with my VI but the course was definitely flat. Do you guys notice that it is a little harder to hit your target NP when the road are a little chipped up or am I being a wuss?
Thanks.