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First Big day the EN way

ecampecamp
in Racing Forum 🏎

Today was first big day the EN way.

 

I swam last night cause the pool doesnt open today until 1pm.

The ride was 4hrs long but I kept thinking it was 30mins wu and 3:30 at ABP :-( so for that duration I was doing tempo.

I could use some help with my pacing today, if its not done right.  These were my numbers but Id be happy to share my garmin if youd like to see it

Avg Power: 164 W
Max Power: 472 W
Max Avg Power (20 min): 169 W
Normalized Power (NP): 172 W
Intensity Factor (IF): 0.827
Training Stress Score (TSS): 212.8
Work: 1,842 kJ

Distance 60.74miles



My nutrition was based on the baseline nutrition in the bike and run in the wiki page.

first hour

60mins 1.5 gatorade carb 52.5 cals 210 sodium 390

:40 power bar carbs  21 cals 125 sodium 75

total carbs 73.5 cals 335 sodium 465

2nd hour + 3rd hour

60mins 2 gatorade carbs 70 cals 240 sodium 510

:10 gu carbs 20 cals 100 sodium 40

:40 powerbar carbs 21 cals 125 sodium 75

total carbs 111 calories 465 sodium 625

the 1hr run felt great.  mood was good.  I forced myself to slowdown to long run pace + 30secs and legs felt great.

Questions:

I peed twice in the bike but when I got home I peed 3x within an hour, is this normal?  I didnt feel bloated or anything.

How do you carry all your gatorades?  I can only carry 4bottles, 2 behind my seat, one in the downtube and one in aero.  That only last 2hrs.  I had to put it in my bike jersey 2 gatorade bottles today.

with my ftp at 212, are those numbers in the right pace?

Im sure I have more questions but I just cant think of them right now.  Thanks Team!

Comments

  • Al TruscottAl Truscott

    Nutrition - it's OK to stop at a store and buy Gatorade!

    Bike power - either your FTP is too low (probable) or your effort was too high (doubt). Isn't the Big Day pace supposed to be @ IM effort level. not HIM? Here are the instructions I see in my IM training plan for week 11, intermediate, Big Day:

    "30' @ 65-70%/Zone1 to 2/Easy. 2.5 hours at goal Ironman race effort. Remainder of time is 70-75%. Aim for a negative split."

    Your IF was 82.7%; the instructions coupled with your FTP mean you should have had an IF of about 70-72%. Since you were able to hold this harder than HIM pace for over 3.5 hours and 60 miles, and still run well after, I think your FTP is probably too low for your actual current fitness.

  • ecampecamp

    Posted By Al Truscott on 07 Jul 2013 02:04 PM
    <p>Nutrition - it's OK to stop at a store and buy Gatorade!</p>
    <p>Bike power - either your FTP is too low (probable) or your effort was too high (doubt). Isn't the Big Day pace supposed to be @ IM effort level. not HIM? Here are the instructions I see in my IM training plan for week 11, intermediate, Big Day: </p>
    <p>"30' @ 65-70%/Zone1 to 2/Easy. 2.5 hours at goal Ironman race effort. Remainder of time is 70-75%. Aim for a negative split."</p>
    <p>Your IF was 82.7%; the instructions coupled with your FTP mean you should have had an IF of about 70-72%. Since you were able to hold this harder than HIM pace for over 3.5 hours and 60 miles, and still run well after, I think your FTP is probably too low for your actual current fitness.</p>

    Al your totally correct! The big day was supposed to be ironmanpace but thise morning i got confused and did the ABP instead! I though i had a pretty solid day but did a wrong work out!
    Also i noticed that i forgot to configure my power zones. It was still set to 208 instead of my current ftp of 212.

    I did my ftp test last week on the trainer and i really gave it all i got. Which is better to do a ftp test? Road or the trainer?

    Thanks al!
  • Al TruscottAl Truscott
    Indoor and outdoor FTPs can var by as much as plus or minus 15%. Each person is different, so most of us do an outdoor FTP test to use for outdoor training and racing. The test can replace one of the weekly FTP interval sets on the bike. Given your recent Big Day ride, you might just be pleasantly surprised by your outdoor FTP.
  • Dave TalloDave Tallo
    Q: Was there a field sprint that occasioned the 472 watts max power?

    to your questions:
    I peed twice in the bike but when I got home I peed 3x within an hour, is this normal? I didnt feel bloated or anything.
    A: my rule of thumb is one pee per hour on long stuff. The post-ride frequency you note is just fine, imho. Muck better than the alternative of not peeing for hours. You might want to check the wiki for the hydration guide, though - there is a delineation of a good protocol.

    How do you carry all your gatorades? I can only carry 4bottles, 2 behind my seat, one in the downtube and one in aero. That only last 2hrs. I had to put it in my bike jersey 2 gatorade bottles today.
    A: I just stop and refill the bottles. It would be optimal to have a scenario where you ride all session in aero and never have to stop to refuel, but it's impractical. Just make the breaks short, sweet and to the point - don't lollygag - and your legs won't know the difference!

    with my ftp at 212, are those numbers in the right pace?
    a: seems this is covered off in the thread.
  • ecampecamp

    Posted By Al Truscott on 08 Jul 2013 12:36 AM
    Indoor and outdoor FTPs can var by as much as plus or minus 15%. Each person is different, so most of us do an outdoor FTP test to use for outdoor training and racing. The test can replace one of the weekly FTP interval sets on the bike. Given your recent Big Day ride, you might just be pleasantly surprised by your outdoor FTP.


    Should i re-do my test this week outside?
  • ecampecamp

    Posted By Dave Tallo on 08 Jul 2013 08:52 AM
    Q: Was there a field sprint that occasioned the 472 watts max power?

    to your questions:
    I peed twice in the bike but when I got home I peed 3x within an hour, is this normal? I didnt feel bloated or anything.
    A: my rule of thumb is one pee per hour on long stuff. The post-ride frequency you note is just fine, imho. Muck better than the alternative of not peeing for hours. You might want to check the wiki for the hydration guide, though - there is a delineation of a good protocol.

    How do you carry all your gatorades? I can only carry 4bottles, 2 behind my seat, one in the downtube and one in aero. That only last 2hrs. I had to put it in my bike jersey 2 gatorade bottles today.
    A: I just stop and refill the bottles. It would be optimal to have a scenario where you ride all session in aero and never have to stop to refuel, but it's impractical. Just make the breaks short, sweet and to the point - don't lollygag - and your legs won't know the difference!

    with my ftp at 212, are those numbers in the right pace?
    a: seems this is covered off in the thread.

    Hi dave
    I believe that surge was from trying to catch the light or one of the steeper hill in the ride

    Of course buying from the store make sense! I think im so focus on following it to the letter i forget the simpliest things!

    I notice your from toronto. Where do u ride? Im in ajax! I used to ride at wilcox.
  • Al TruscottAl Truscott

    Posted By Jayson Campos on 08 Jul 2013 01:04 PM


    Posted By Al Truscott on 08 Jul 2013 12:36 AM

    Indoor and outdoor FTPs can var by as much as plus or minus 15%. Each person is different, so most of us do an outdoor FTP test to use for outdoor training and racing. The test can replace one of the weekly FTP interval sets on the bike. Given your recent Big Day ride, you might just be pleasantly surprised by your outdoor FTP.





    Should i re-do my test this week outside?
    If you have a mid-week FTP interval session in the bike in your plan for this week, just substitute the standard EN FTP test for that workout - no harm to your training efforts, and you'll get valuable information.


  • ecampecamp

    Posted By Al Truscott on 08 Jul 2013 05:50 PM

    Posted By <a href="http://members.endurancenation.us/ActivityFeed/tabid/61/userid/3922/Default.aspx">Jayson Campos</a> on 08 Jul 2013 01:04 PM



    Posted By Al Truscott on 08 Jul 2013 12:36 AM

    Indoor and outdoor FTPs can var by as much as plus or minus 15%. Each person is different, so most of us do an outdoor FTP test to use for outdoor training and racing. The test can replace one of the weekly FTP interval sets on the bike. Given your recent Big Day ride, you might just be pleasantly surprised by your outdoor FTP.






    Should i re-do my test this week outside?
    If you have a mid-week FTP interval session in the bike in your plan for this week, just substitute the standard EN FTP test for that workout - no harm to your training efforts, and you'll get valuable information.

    Will do that! Thanks Al!


  • Dave TalloDave Tallo

    Posted By Jayson Campos on 08 Jul 2013 01:07 PM


      

    Hi dave

    I believe that surge was from trying to catch the light or one of the steeper hill in the ride



    Of course buying from the store make sense! I think im so focus on following it to the letter i forget the simpliest things!



    I notice your from toronto. Where do u ride? Im in ajax! I used to ride at wilcox.

    Hi Jason - I ride almost entirely in the greenbelt: start at Don Mills/Sheppard, north to Lake Simcoe along whichever country road suits my fancy that day, flip east to the Durham / York border, and retrace my route south from there. 

    Drop me a PM if you'd like to join me ... The Pain Train leaves every Saturday and Sunday at 9am!     



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