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RR #2 IMLP

ccotstanza12ccotstanza12
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Taking Rich's advice, here is my plan:

Start at 6am with a 20 miles out, refuel, 20 miles back, refuel at home. Repeat x2, followed by 10miles out, 10 miles back for a total of 100 miles, should take me 6 hours (Rich didn't mention what to do if the IMLP bike course will take about 7 hours to complete). If I am ahead of schedule, I can extend the last out and back by a couple miles. This allows me to have 2 bottles with me for each segment and ensure I have enough Gatorade chews and salt sticks. 

6 mile run from house is a semi-hilly route, but that's all there is near me running at HR of 145-150 steady, as that's what I'll be aiming for in the race.

The humidity is supposed to be bad on Saturday so it'll be nice to test out the hydration and nutrtion plan.

 The only big question thinks it will be a problem to do out and backs for the ride and if aiming for 6 hours is good, even though with the hills at Placid, it will take me closer to 7.

Thanks!

Comments

  • Keith WickKeith Wick
    6 hours is enough for you to get a good sense of your pacing on the bike and whether this pacing allows you to run well after 6 hours of biking. The hills are all about pacing and you keeping steady effort on them going up--- in other words, you'll be fine at LP even though there are hills. Have fun and test out that nutrition plan!
  • ccotstanza12ccotstanza12
    RR Report:

    *Friday night dinner of vegetarian sushi, not the best idea...noted.

    Bike: 6:01:06, 101 miles. Avg speed 16.7 mph. VI 1.02, elevation 2222 ft

    - felt good even though it got hot out at the end
    - stayed hydrated
    - I am not fantastic at riding steady, but I stayed in the box most of the time. It is something I definitely need to focus on during the race.

    Run: 58:24, 6 miles. Avg 9:58/mile

    - legs weren't as stiff as anticipated, but because of the heat, my HR shot right up.
    - HR started at 145bpm, on slight up hills of loops bumped to 150-155, but had to get it back down because it was too much
    - walked 30 steps every 1 mile which helped get in some sips of water

    *I did wonder about timing of water and shot bloks...what if at 30 minutes, I'm not at an aid station. I'm not planning on running with water, just shot bloks and some salt sticks.

    Overall, I was tired, but felt like I could keep going on the run which is a good thing, 'cause there's 20.2 miles left! I wasn't as sore after as I expected on Sunday, but I think some of the tiredness the last couple days has been due to the RR (or the massive heat wave). Race plan to follow!
  • Keith WickKeith Wick

    Posted By Claire Costanza on 16 Jul 2013 06:53 PM


    RR Report:





    *I did wonder about timing of water and shot bloks...what if at 30 minutes, I'm not at an aid station. I'm not planning on running with water, just shot bloks and some salt sticks.





    Just make sure you keep checking the time so you have a rough estimate.  The other thing to consider is how many blocks do you plan on chewing at once?  Is it worth taking one block at your 20 minutes aide station and the other 2 at the 30 minute station (I'm assuming your doing 1 package/hr).

  • ccotstanza12ccotstanza12
    I have only been taking 1 block every 30 min on my training runs. I have done fine on the long runs, but I could space them out at every other aid station (likely every 20 min or so) to get some more calories in and see how I tolerate it.
  • Keith WickKeith Wick
    When you develop your race plan, make sure you tabulate the number of calories you'll be taking in on the run. If you are only taking one block every 30 minutes, that's only 33 calories, 4 g of carbs, 13 mg of sodium every 1/2 hour. So, unless you add calories another way, you'll be trying to run a marathon (after a long bike & swim) on 66 calories per hour, which is way under fueled. A 100 calorie serving of blocks is 1/2 a package (3 blocks). Let me know when you post you're race plan.
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