WOTTS 5-10 Watts Mean? IMTX RR2 v RR1, & Race Planning Questions
I just completed RR#2 over the weekend. My RR's have always been 100mile ride (always same out and back course) followed by 10k run...why? Well my very first RR & 100mile ride was on this course and it took me over the 6hr time limit and so I have always done subsequent RR's on this course which gives me a great historical view of my fitness + it is a good course with strategically located logistical supports ..like refueling stop at the 50mile mark and a bike shop at the 20mile marker......
RR#1 this year...4weeks ago & I was very pleased ...My target power was 145-150 based off of a 69-70% of my 210FTP (from racing with power calculator)...I finished the ride in 5:33/18mph avg. Pwr of 147/Pnorm 152 for VI 1.03 ...Avg. HR 123 (very cool & very windy day in my face on the way out tailwind most of the way back) Avg. Cadence 83 ..TSS291I This was a very consistent ride with minimal disruption other than a bottle reffiling stop at the halfway point.
I followed that up with a 10k in 52:40/8:11 avg. as (8:52,8:24,8:10,7:58,7:50)...
RR#2 - I went into RR#2 feeling as though I had a bit of upside on my FTP which I had not captured since moving outside...based on some Tuesday interval riding sessions I re-estimated my FTP at 220 and chose a slightly higher range of power targets ..my target was 155 (150-160 is what I had on my stem)...I completed this ride in 5:21/18.7mph...AvgPwr 149/Pnorm 157 for VI 1.05...Avg. HR 131 (much warmer day, windy but swirling)...Avg. Cadence 86 and TSS 287....this ride was less consistent as I had a number of disrutpions besides the water stop; I flatted @ mile 4 (5min. Change)...and because I flatted so early I stopped at the bike shop for another CO2 & tube (5min)...otherwise solid riding...I definitely felt like I worked harder...I didn't ride JRA as long and I don't think I executed the steady riding/gearing as well...but I got off the bike feeling fine.
I followed that up with a 10k (same course, 5min transition to weight myself etc.)...51:09/8:13 avg as (9:01,8:13,8:08,8:10,7:57,7:51)...and felt great.
In RR#1...temps started cold and out into the wind (49-52)...my return was sunny much warmer (60) and wind at my back I was overdressed on the return but couldn't shed anything...I lost 4.5lbs. My nutrition was drinking 1 x 22oz bottle of Perform/Cytomax per hour and 1 powergel per hour....
In RR#2 I was not overdressed but it was warm the entire ride 55-65...I used the same fueling of 1x22oz. Perform/Cytomax per hour but I took a gel ever 30min. starting at 30min. ...I ended up losing 2.5lbs....
For the race I will be shooting for 2bottles per hour..the only reason I didnot do 2bottles per hour on my RR is related to Logistics...I have 3 bottles available to me ..front torpedo mounted A2...and two rear cages....for my RR's I continually refill the A2...and refill all at the turn around ...one stop...If drink more I have to stop 3x...whereas in a race I grab two bottles at each station...just keep filling the front mount and keep one Perform in the cage.....
So going into my Taper I feel pretty good...but have some questions:
Power: There is some overlap and how much does 5watts mean either in additional speed or additional fatigue...?
If I use 210 as my FTP...and plug into the tables with a projected finish of 5:50-6:00hrs...I get a GREEN target IF of 69-70% which for FTP 210 = 145-147 or if I use 220 as my FTP = 152-154 ...another way to look at that is to say that if I rode at 72-74% of the Lower FTP 210 that would be 151-154.....if that makes sense...
So????? My RR experience suggest i can race at the 150-155 range...but if I work backwards from the watts back into the table that would suggest I am running at edge? yes or no? am I over thinking this? Currently My plan is to put 150-155 on my stem with a real focus on hardcapping the 155 end...thoughts? OR SHOULD I ERR ON THE SIDE OF CAUTION AND GO 145-150...HENCE MY QUESTION W0TT DOES 5-10 WATTS MEAN
FYI - My Run Vdot off of a March Half Marathon PR is 49-50...My easy pace and target race pace is 8:45....Texas is a 3 loop course...I plan on running the entire first loop at 8:50-9:00...second loop at target...then run try to hold target or better for the final loop...
Nutrition- a.) 2x22oz perform/hour + 1 powergel every 30min ( I may sub a few powerbars just to get something less sweet)...Is this too much on the Gel side?
Electrolytes: I did not supplement during my rides but have used SCaps @ Louisville in 2011 & 2012...I was planning on adding S-caps as needed to get about 1000mg NA/hour. (2x perform + 2xgel = 700mg/hour...+1 Scap= 1000mg)
How does the nutrition sound?
What about run nutrition? To eat or just drink? Thoughts?
Last but not least---- I have run races (Louisville ) in Tri Shorts only...ie. Bike to Marathon...no change.....However this year...I have been running more in running shorts...and while in a sprint or shorter even...I probably wouldn't even consider...I am thinking about quickly swapping into running shorts...cooler, comfortable...seconds to change...any thoughts on this?
Thanks for sharing any and all thoughts,feedback, wisecracks, and wisdom!
Comments
Drinking plan for the run? Nutrition looks ok otherwise.
I always wear desoto bibs. But this race, due to heat, wearing desoto shorts. Unless coolish day. Keep on for the run. I like the butt and thigh compression. I think that helps the run a lot. And tri shorts keep ice near the crotch better.
Thanks Robin....ran my brick this morning in tri shorts...and I'm back leaning towards keeping them on ....will run my long run thursday in them and probably that will be my final decision point.