Gordon's IMLP RR2
Sorry for the long post
I wanted to get this posted sooner. I've just looked at the weather forecast and noted that Saturday is rain and a high of 63. I may try to get my RR in on Friday in 73 temps and deal with more wind. This is not a issues with cold but actually wanting to ride in more heat. I did the last long run today (Thursday) of 1:45 and this decision to possibly go Friday with the RR is playing with my mind now.
Background – I’ve recently had a power outage on long rides the one prior and RR1 itself. I have since added another 120 calories (gel) and a little more liquid and this has seemed to do the trick. Prior to that the 4.5 hour rides were decent.
@ 215 lbs I’m a big guy and eat a lot so take that in to consideration when looking at the numbers.
Current FTP 240 – I’ve dropped this down from 250 due to tri position and also the recent power outage I discussed. I did 4:15 last weekend with a .72 overall with 30’ @.82 and 30’.78-80, not the 2X20 called for. I still had some energy at the end but went conservative due to riding on the trainer and concerns over the fatigue. Needless to say I feel confident in that 240 number but will take a conservative approach on the 6 hour RR to get the time in.
The Day
Wake up at 5:30 – Breakfast: 1 cup oatmeal, banana and Gatorade 350 calories.
Load up and drive to start at 6:30
2 loops 50 miles of fairly flat course. I’ll be carrying 4 bottles Gatorade, 1 water; bars and gels.
Bike will be full set up disc cover race wheels and latex tubes. EN tri singlet and forza tri shorts with pockets. I always have chamois butter in the back of my shorts on long rides if needed and start with some.
The plan
FTP 240
Hour 1 - .65 – 156 watts
Hr 2 - .66 – 158 watts
Hr3-4 .67 – 160 watts
Hr 5 .68 – 163 watts
Hr 6 assess and hold .68 or if feeling good .7 168 watts.
Again note my conservative numbers but honestly I need this to be a success as my mind has been second guessing my training lately.
RUN – 60 min @ 11:45 with 30 second walk breaks at each mile ~ 12’ mile rock start pace. I've had no issues with the run.
Nutrition
Again I’m 215 pound and have a lot of calories and sodium here. Previously I have felt some tiredness, not true bonking but I definitely feel more energy when I take on calories. This has been coupled with leg soreness while biking (quads started after 1.5 hours on RR2) and cramps in the past when I was not taking enough sodium. Over the last 2-3 weeks I have increase calories (added in the gels) and 6-8 weeks have been taking more sodium all with positive effects. There has been no bloating or sickness over the long rides although most have be in temperature around 70 highs with 1 or two rides in the mid to high 70’s.
For the RR 6 hour ride:
8 24 oz bottles Gatorade (160cal, 330 sodium per bottle) 1280 calories 2640 sodium
Water 2 24 oz bottles
5 power gels (120 cal; 220 sodium per gel) 600 cal 1100 sodium
6 clif bars; ½ per 30 minutes (250 cal/ 250 sodium per bar 1500 cal 1500 sodium
Salt stick 1 cap @45 mins (then 2 per hour on 15’& 45&rsquo
2365 sodium
Per hour 563 cal/hr 1267.5 sod/hr
60 min Run
Gatorade 1.5 bottles (36 oz) 240 495
Water typically to wash down gel and at ½ way 6 oz maybe
Gel at start 120 220
Salt stick 1 cap @ 30 215
Per Hour 360 939
Clif Shot bloks(per 2 pieces) 66 34
I also have clif bloks which I use sometimes while others I find I’m can't take on the extra calories. On today’s 1:45 hour run I had 2 per bloks hour.
Comments
How did you make out with the 500+ cal/hour plan?
Also with that much sodium, and you being a bigger guy at 215#, did the 40 Oz. of fluid per hour feel like enough?
I like the plan to start easy and build thru the ride with the watts on the bike, and having that broken down per hour. When we rode the 2 days at the LP camp in June, I saw how very important it is to take that first hour out of town on the bike nice and easy. So going out at @ .65 sounds good, in my opinion anyways.
On my recent long rides I have felt really good with having a target on that last hour and saving something for that. Come race day, I will have to see how I feel (mentally) as to weather or not to try to increase the watts the last hour or just stay the same and save those matches for the run.
Good Luck.
John
John,
The calories I can handle, well at least on 4.5 hour rides. My RR was a disaster which I won't get in to. At this point just trying to get myself to the start line.
I agree that first climb out of LP definitely makes you work and if you are struggling on it the second time out you are in for a long day.
Gordon
Good luck,
John.