Final RR #2 Prep for IMLP
So I was listening to Coach Rich's week 18 video and heard him mention how we should prep our final RR. Here goes. Am planning for IMLP. I have hit most every workout but have modified a bit due to work. Since I began on the IM phase in week 12, I have completed 4 Trainer rides of 2.5 hours (ABP rides), 5 outdoor rides of 3:30-4:45 (inc RR#1). Previously I have had some difficulty riding at 70-75% outdoors due to inability to flatten out the hills (esp on descents) but this past week I had a ride where I was partially rested where I just blew it out of the water as it all clicked and I felt strong for the entire 4 hours. As for my run, I had not really focused on that part until this IM build period. Previously I had been consistently hitting approximately 20-25 miles during the IM build. Since then I have been at approximately 33-35 miles/week on 4 runs/week. Finally my first RR was 3 weeks into IM phase and I had some difficulty with the bike as I tired in the last 1/3 of the ride though I had a very comfortable run. Likely related to cumulative fatigue and heat.
With that background out of the way, here goes...
My plan this Sunday (son's b-day party w paintballing on Sat) is to ride the 112 mile and run the 6 miles as prescribed. High temp predicted to be 85 degrees and partly sunny. I will be starting at 0600 and hope to avg approximately 19.5-20 mph. Total elevation gain for the ride is approximately 1500 feet. For the first 20-30 minutes, I'll ride along at 65-68% (169-177W). After which it will be 71% (185W). If the RR goes well, I will target 72% for the race. If not, then 70%. Run will be at 8:54 pace for first 3 miles then 8:24. I will practice walking 30 steps at each mile.
Nutrition: Infinit 6 scoops per 24 oz bottle which is 840 cal/bottle. Drink 1/2 bottle Infinit (420 cals) per hour along with a 24 oz bottle of water. I will need to stop once to refill 2 bottles so that I can hit approximately 4.5-5 bottles for 56 miles. Refuel at car and start 2nd loop. I have found this to be a good amount of nutrition so I haven't had to take any other food products with me. For the run, I will carry 5 shots worth (250 cals) of Infinit Napalm.
There it is. Wish me luck. I am feeling good after last week's ride/run and will be partially rested as I am doing this on Sunday. I am not sure what questions that I may have at this point but any pointers are most definitely welcome.
Comments
Mostly sounds fine.
I assume you have tested 1.5 servings per hour (3 scoops) before. Calories seem OK to the latest wiki advise but I am an old school-er (earlier advise was 250-300). Be on the lookout for bloating and gas. Sure sign of too many calories too fast.
Second thing I question is if you are testing 71% why would you plan to race harder? If you really think you can hold 72% and run off the bike, shouldn't you target that in your RR? At the IMLP camp a few weeks ago I intentionally tried 72% (RR #1) knowing I would be suffering the last 15 miles of the bike just to feel the run after. Wasn't pretty but it was marginally doable. Not something I really want to do in a race. You can't undo the bike at mile 15 of the run.
Have at it and let us know how you do.
I second Steve's logic here. How did your first RR go and did you target 71% or 72%? If the first RR was good at 71%, then try the 72% as Steve mentioned he did at the camp to see what it feels like. If you feel that the RR is going to give you confidence, then stick with 71% for the RR and race at 71%. If you could have managed 72%, then you'll know that at mile 18 when you can run EP -20 sec/mile and crush people at the end.
@ Steve, I have been taking in 420 cals/hr for the past 4-5 weeks w/o difficulty. When I get in the low 300s I have some discomfort/hunger during the longer rides.
Part of this process is putting ideas to paper. Another part is either adjusting your plans or defending your rationale based on input. I think you will learn a great deal this weekend as to where you need to be.
Good luck and we'll see you on the other side.