IMLP RR#1 Failure then success?

trisumai

This is a story of failure then redemption.  I got a later start today as I woke up at 0300 and couldn't fall back to sleep till 0430.  Ended up starting my ride at 0800 instead of 0700 and I think this resulted in some difficulties as the day started off at 73 degrees and finished at 91+ degrees. 

Pre-race Nutrition:

INFINIT Mud with glass of milk:  Approximately 290 Cal

Ride Nutrition:

Infinit Go Far:  1340 Cals, 1 banana (100 Cal)

Total Fluid Intake: Nine 24 Oz bottles  (urinated 3 times on bike)

Total Ride Time:  4h45m (90 miles) 19mph.  VI 1.02

Chose a flattish course (total gain was 1378 feet).  Goal wattage was 181-84 Watts (71-72% FTP).   I felt that I might already be in a little trouble as I felt sluggish although I blamed it on new tires.  Legs felt a little heavy as I had already put in a big week of training this week and after today and tomorrow it was going to be my biggest week of training ever.

After 7 mile warm up at  64% FTP, I hit the next 49 miles @ 179 Watts (70%).  Did fine with the ascent portion where I averaged 183 W(72% FTP) but am still having trouble with keep watts up on the descent (174 Watts 68% FTP).  My HR was humming along at 140 beats (183 max on FTP test) After these first 56 miles trouble hit as I didn't seem to have much strength.  Additionally it got a bit hotter as the avg temp for the first 56 miles was 78 degrees.  The avg temp for the back 34 miles would rise to 91 degrees.  Power dropped to 161 Watts (63% FTP) but HR stayed around 140 bpm.  Decided to stop riding when I passed my car instead of riding another 22 miles as I felt as though I was suffering.  Note to self, park at the end point of the ride not in between as the temptation to stop is very strong.  Mentally lost focus and had some difficulty pushing through.  Just wanted to get off the bike.  Avg 19.3 for the first 56 and 18.15 for the last 34 miles.  I think also that riding in aero for most of the ride, by the time I got to the tail end it was no longer so comfortable as the roads were a little broken up

Started the run with dread as I thought that I would continue to suffer but ended up running 8:40s for the first 3 miles (instead of 8:54).  Hit 8:24s for the last three.  Forgot to bring my pace watch so had to go by mile markers.  Surprising felt really good on the run despite high temps. 

That's it for #1.  Failure then redemption, sort of.  I probably should have ridden the extra 22 miles.  Next time, I guess.

 Questions:

1.  Given that I ran at race goals in the heat, it appears clear that I could have pushed harder on the bike.  I didn't rally have feel all that great. Is this more of an issue of my cumulative fatigue for the past few weeks in combination with the weather?

2.  I am concerned that I mentally could not push through.  I hope it was due to the above issues as my training has been awesome (compared to years past). 

3.  An FYI, I bought a cool wick beanie for under my helmet.  Totally awesome.  I go zero sweat in my eyes or on my sunglasses.  Cost about $15 at trisports.com

Keith Wick

Posted By Kar-Ming Lo on 22 Jun 2013 05:33 PM

 

 Questions:

1.  Given that I ran at race goals in the heat, it appears clear that I could have pushed harder on the bike.  I didn't rally have feel all that great. Is this more of an issue of my cumulative fatigue for the past few weeks in combination with the weather? 

I would agree that it is a combination of weather and fatigue.  The other question was how you took in those calories?  Were they back loaded or evenly spaced out?  

2.  I am concerned that I mentally could not push through.  I hope it was due to the above issues as my training has been awesome (compared to years past). Remember that mentally you have to just keep to your plan and not worry about the high's and low's.  It's a long day out there so when you feel great, just know that will change...and if you feel low, that too will change.  Heat is tough, so that is something to keep an eye on, especially when it comes to your run pace.

3.  An FYI, I bought a cool wick beanie for under my helmet.  Totally awesome.  I go zero sweat in my eyes or on my sunglasses.  Cost about $15 at trisports.com

trisumai

Calories were evenly spread out with approximately 300 cals/hr.  I figured out that a gulp is approximately 2 oz so it comes out to every 10' or so with water to wash it down as the Infinit is concentrated to 840 cals/24 oz bottle.  I did urinate 2 in the first 2 hours and didn't urinate again till approx 4.5 hours so the heat was definitely getting to me.  I doubt the Lake Placid will have such heat but who knows.

Agree on the highs/lows.  But kind of forgot it as I haven't done IM distance training since '08.  It's much easier to go through a 50-60 mile ride as it is so much less mentally taxing.  I wonder if I need to keep a goal of 70-71% FTP for the race rather than 72-73% goal just so I err on the safe side.  I understand that I will be better recovered/tapered but I waver back and forth on this. 

Peter Greagg

I would target an IF of 0.7 (after the 90 mins of JRA), particularly given you didn't finish the RR. (The bike split you should vs the bike split you could).

There isn't a lot of time difference between an IF of 0.7 and 0.72, and 26 miles is a very long way for you to make up that difference.

Keith Wick

I wouldn't count on LP temps being more cooperative. Two years ago the race was hot and brutal and the weather in LP is as predictable as.....well it's not and will change on race day.

I wonder if you could bump up the number of calories that you take in on the bike? If we're talking old EN, then the 300 is on the high side, but the new EN nutrition puts you on the lower end and given the time/watts your pushing, maybe you could use those extra calories. I'd say that you could stay in the .72 range, but check the TSS charts for your time/TSS value to make sure you're in the ball park.