RR#1 en route to CdA or bust
So in an effort not to be too type A, I tried to keep expectations in check today for RR#1. So here's my ramblings from today. If anybody has any insight I'm all ears. FTP was last tested at 240, hoping to ride CdA about 170.
Nutrition. Two 3-hour feed bottles of infinit, chased with water. I carry stinger waffles as well, and when I start to feel hungry I'll eat half of one as needed.
Breakfast: Ensure, stinger waffle, and some water. In retrospect I should have gotten up earlier and ate a little more.
First 40 - Featured one pretty steep climb, otherwise pretty flat. Avg 149/NP 159. Pretty sluggish for the first part. I felt pretty beat up coming off the Thursday long run and had some it band issues. So I was hesitant to push, and I felt flat. Unless someone knows otherwise, I'll chalk the low numbers up to fatigue. I'm not sure if I prefer concentrated perform or infinit. Twice now this blend of infinit causes me to need to pee for the first half of the ride. I'll do RR#2 with concentrated perform and see how I feel.
Second part - We jumped on the military base so it was easier to be steady (no lights, traffic). Avg 160/NP 164. I could tell I was getting dehydrated (very humid today) and need to focus on drinking more water on course. Also I need to watch my power numbers, even with ~250 calories an hour, my power starts to drop when I get hungry. eating part of a waffle brings it back up. I also need to re-visit the 4 keys. Mentally I was all over the place. Cadence was good, averaged about 85. Logged 103 miles and about 2k of climbing.
Run - I changed and shotgunned two gu's. Run went stupid well. I mean, probably the best run I've had in awhile. My z1 pace is 8:00, so I set my virtual partner to 8:30. Had to take walk breaks about every half mile to keep the pace in check. Even still I averaged 8:18 for 6 miles, no pain. Think this bodes really well for my run goal for cda.
Takeaways: If anybody has any advice I'm all ears. Worries me a bit my power was initially so low, but I'm thinking
A) Be a bit more focused in holding power for RR#2 in beginning.
B)Take more calories in initially.
C)Take fewer stops in the beginning. Planning on riding an organized century ride for RR#2 and taking my own nutrition. Think the lack of water hurt me in the middle, so having rest stops where I can top off and keep going would really help. Logistically I kinda bumbled around at the start. My fault and easily fixable.