Second HIM RR critique
Just did 2nd HIM RR, looking for any/all feedback.
1st RR was 2:58 for bike, at 205 NP, .81 IF, 1.03 VI. Fueled with 1 1/3 bottle EFS (150 cal per bottle) and 1/3 Bonk Breaker bar every 30min. until 2hr. mark, then just EFS drink(so about 340 cal. Per hr. the first two hrs and then 200 cal. The last hr.- 880 cal. Total) Felt good the whole way, and had some fairly strong headwinds/crosswinds on way back(out-and-back course).
1st RR run I nailed paces each way(MP is 8:05): 8:30/mile for 1st 3 miles, and around 8:00/mile plus about 20-25 sec. walk at mile marks on way back. Total was 50:20 and was a negative split.
2nd RR was 2:41 for bike, at 208 NP, .80 IF ( FTP went from 253 to 260 the week prior), 1.01 VI. Definitely had better weather and used race wheels/helmet for this RR, but also was going into it with much more fatigue in legs. In fact, had to TOTALLY cut short the long and ABP ride the week before, which was the first time I did that. I was actually worried but then hit a good FTP ride last Tue. after few days of extra sleep, but was still going into RR ride with some pretty deep fatigue, so was VERY happy with results. Decided to try almost all liquid nutrition- same EFS drink/rate, but took 1/3 Bonk Breaker bar at 30 min., then about 100 cal. of EFS "liquid shot" every 30 min. until the 2:30 mark ( so about 370 cal. the first hr. , 550 cal. the 2nd, and 250 cal. the last 41min.- 1170 cal. Total)
2nd RR run I did the first 3 miles about 8:43/ mile pace, and around 8:20/ mile plus walk breaks the next 3 miles. Total was 52:30, but was still a negative split. Why slower- GUT BLOATED almost whole run!
So two things: 1. Am I right in concluding just exceeded my caloric intake on 2nd bike RR?
2. Looking for anything else that jumps out to anyone
Thanks in advance
1st RR was 2:58 for bike, at 205 NP, .81 IF, 1.03 VI. Fueled with 1 1/3 bottle EFS (150 cal per bottle) and 1/3 Bonk Breaker bar every 30min. until 2hr. mark, then just EFS drink(so about 340 cal. Per hr. the first two hrs and then 200 cal. The last hr.- 880 cal. Total) Felt good the whole way, and had some fairly strong headwinds/crosswinds on way back(out-and-back course).
1st RR run I nailed paces each way(MP is 8:05): 8:30/mile for 1st 3 miles, and around 8:00/mile plus about 20-25 sec. walk at mile marks on way back. Total was 50:20 and was a negative split.
2nd RR was 2:41 for bike, at 208 NP, .80 IF ( FTP went from 253 to 260 the week prior), 1.01 VI. Definitely had better weather and used race wheels/helmet for this RR, but also was going into it with much more fatigue in legs. In fact, had to TOTALLY cut short the long and ABP ride the week before, which was the first time I did that. I was actually worried but then hit a good FTP ride last Tue. after few days of extra sleep, but was still going into RR ride with some pretty deep fatigue, so was VERY happy with results. Decided to try almost all liquid nutrition- same EFS drink/rate, but took 1/3 Bonk Breaker bar at 30 min., then about 100 cal. of EFS "liquid shot" every 30 min. until the 2:30 mark ( so about 370 cal. the first hr. , 550 cal. the 2nd, and 250 cal. the last 41min.- 1170 cal. Total)
2nd RR run I did the first 3 miles about 8:43/ mile pace, and around 8:20/ mile plus walk breaks the next 3 miles. Total was 52:30, but was still a negative split. Why slower- GUT BLOATED almost whole run!
So two things: 1. Am I right in concluding just exceeded my caloric intake on 2nd bike RR?
2. Looking for anything else that jumps out to anyone
Thanks in advance
0
Comments
I guess since you have done everything correct your not getting any feedback and you already know the problem... Race on and good luck.
Nice job there. 1170cal is a bit much. I am at the upper end with 155lbs body taking in 900cal in 2:30 worth of Infinit, liquid only. The itthe effort, the better you are with liquid only calories. Just scale back a bit on calories and you will be fine.
Steve,
I'd agree that it's look like too many calories. As you found the solution is to work out the bloating and you have to slow down. If it worked on the first RR then go back to around 900 calories.
One other consideration is the temperature difference over the two RR's if the second one was really hot this can affect the HR/RPE on the run at the same pace or in this case 15-20 seconds slower on the second RR. Not to mention that the body is working harder to cool itself and then try to process more calories on the bike will put you in a situation where you have to slow down to process the calories.