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Week 18 HIM Race rehearsal #2 debrief, or how does one pee on the bike?

Satish PunnaSatish Punna
in Racing Forum 🏎

Hi all.  My first ever 70.3 is 2 weeks away and I am now alternating between being cautiously optimistic and completely freaked out.  Finished my second RR on friday.  Seemed to go well from a nutrition and pacing point of view, though I would have liked to have been closer to .83IF and 1.01 VI (and a little faster!)! Any comments/concerns are appreciated.

  • woke up at 6:30
  • Breakfast 7-7:30 
  • 3 cups applesauce, 1 scoop whey protein, 24 oz/750ml perform w 3 scoops (51g)
  • 1 cup of coffee with skim milk
  • sipped a bit of perform until 9:45


  • 1/2 power bar at 930
  • 1 power gel at 10
  • On bike at 10:15


  • Sipped water for first 30


  • Started drinking nutrition at 45- every 8k- needed to start this sooner- guidance is to sip perform for 1st 45 minutes but what to do if all I have is a concentrated bottle? - maybe take a shot blok or two at 15-20 minutes?
  • used one bottle (24oz) of concentrated perform on my downtube (10 scoops- 170g Carb, 1900mg Sodium, 700 calories), and 3x24oz of water in my between the bars bottle.  drank perform every 5 miles, sipped water as often as I could. 
  • couldn't figure out how to pee on bike (had to go from 1:30 on), but I did pee at the 2hr mark while stopped to refill the water.
  • 1 salt tab at 1hr 30
  • -     ? plan for race: 1 at 60, 1 at 120
  • 2 shot bloks at 2:15
  • -     ?plan for race 2 at 20-30, 2 at 2:30, maybe another couple at 1-2hrs?
  • Total nutrition on bike (186g carbs/64g/hr, 2162 sodium/787/hr, 766 cal, 279/hr)-  felt good throughout.  might try an extra saltstick cap and an extra 2-4 shot bloks during the race.

Took in nothing on run- was starting to feel dry (and hot) by end.

 

  • Bike: I had race wheels on but training tubes and tires, regular (not aero) helmet, no disc cover.  Bike fit felt great- aside from tired legs, NO discomfort anywhere.
  • 92k, 32.2 k/hr, .81IF, 198 np, 1.04 vi, 184 TSS,  HR 127avg/139max  (threshold 150).   Started out cool mid 50s a few rain drops ended mid-high 70s and sunny- 
  • Previous RR 4 weeks ago: 90.5k, 32.5k/hr, 0.8IF, TSS 177, VI 1.07 and avg HR was 134/max 148.  
  • Not sure why I was slower today for higher power and TSS, but I'm happy the avg HR was lower,  so probably increased fitness and/or better hydration? I am definitely smoother with lower VI  but still need to work on this!  
  • I am targeting .81-.82IF and (hopefully) 2:45 bike split at Tremblant 70.3 based on these RR's.  


  • http://connect.garmin.com/activity/324224222
  • Run felt great- stuck to 5:00 pace for first 3 miles, then went MP or a bit faster than MP from there without too much difficulty at all, did 9.62k in .   HR 142, max 153 (threshold 155).


  • http://connect.garmin.com/activity/324224166

Thanks for reading!

 

Comments

  • russGrussG
    Sounds like you're in a good place, Satish - great work!
  • Satish PunnaSatish Punna

    Thanks Russel!  Looking forward to the race (sort of)!

  • russGrussG
    Race will be a blast. You're well prepared. You can always slow the run by 10s/m (you have to do your own conversion to km) out of the gate if you're stressing - that greatly increases the probability of a strong finish at a possible cost of under 2m total (assumes that you'll finish a little stronger; that's why it's not 2m).



    You have a good shot at a PR at this distance either way! You're already taking in a lot of calories on the bike; I'd skip the extra block or two because you're giving your body more to do at once. Sodium - similarly... you're approaching 800mg/hr... that sounds like a lot to take in at race pace...



    Sounds to me like you have a good and practiced plan.
  • Satish PunnaSatish Punna

    Thanks for the advice Russell!  I see in your sig you are going to pumpkinman.  Let me know how it goes- its on my radar for next year!  - and good luck this weekend (patriot half) ! 

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