My RR#2 Recap
So it's done and off to taper time. Let me start by saying that my first season in EN has been a tremendously positive experience and, even after participating in triathlons since '97, I learned a ton. Everyone has been friendly and helpful w/o the BS that goes on in other sites. Since i began with the preseason I have lost 9 pounds (168-159) which I never would have believed as I didn't think that I could ever lose that amount of weight. I have gotten stronger and fitter and expect to race well in LP. Off to my RR #2 recap.
Temperature:
Began the ride at 0615 in 70 degree weather. Finished the run in 86 degree weather. No rain with good cover for most of the ride.
Gear:
Kestrel 4000 with Reynolds 81 Carbon Clincher. Road helmet d/t expected hot conditions. Wore my regular bike shorts and jersey. Wore socks but plan on riding sockless so I can urinate on the bike.
Bike:
Goal: 71% FTP (185W) Actual: 167W (64%) TSS: 227 Avg speed: 18.9 mph
Distance: 105 miles Time: 5h33m VI: 1.03 Elevation Gain: 1512 feet
Short version: Goal was to ride first hour @ 67-68% which I hit then 72% the rest of the way (which I didn't accomplish). Ended up at 67-8% for next 3.5 hours due to circumstances listed below. Next I stopped after 105 miles as I ran into a rough patch and couldn't get the power back up so I cut to the run.
Longer stuff: The actual wattage was quite a bit lower than what I wanted to hit but there are really two issues to this. Firstly, I had a power drain in the last 28 miles as my NP dropped (plummeted is better) to 145W. I have felt great at mile 65 and even commented to my riding partner that it felt like we were in mile 20. I had decreased my intake a bit as I consumed most of my calories in the first few hours. Also ran out of water at approximately mile 81-82 and didn't get it replenished until mile 88. In hindsight, I passed a water fountain but decided that I could make it back without too much of a problem. My decrease in power had already started but I'm sure this didn't help. I had some Infinit but it was super concentrated so I didn't drink much in those 15-20 minutes. Secondly, I have my Garmin set for 7 mile intervals and had been hitting 180-182 for a good portion of these intervals until I hit the stop signs/lights/intersections. I noticed that my NP drops 3-5 points in that little bit of time and it takes too much work to get it back to the goal NP. There are 6-7 roads that are on the course and I pass these each 4x. 4 of these have lights so there is quite a bit of slowing or stopping time. I think this may also be contributing to some lower numbers.
Run:
Nailed the run without much difficulty at all even in 86 degree temps. HR remained stable. 8:54 on the way out, 8:24 back. It was awesome.
Nutrition:
Breakfast: 1.5 bowls of Post Raisin Bran/ milk (approx 300 cals) and coffee.
Goal (for bike): 420 cals/hr Infinit
Actual: 458 cals/hr. Tolerated the extra calories with minimal issues. Consumed approximately 36-48 oz per hour of fluids. More as it got warmer. Urinated 2x in first 44 miles and one more at end of ride. For the run went out with 4 shots of Infinit Napalm (approx 200 cals) and had no issue.
Take home points:
1. Need to maintain constant nutrition.
2. Maintain focus. I think partly because the course was essentially flat and I've ridden it so much resulting in my losing focus. At mile 80 I was essentially done with the bike. Couldn't wait to get off. Part of it is that I really haven't ridden more than 80 miles too often so my body wasn't used to it. Hopefully this RR will get me there.
Nonetheless, I was fairly happy with this ride as I had taken Saturday off for my son's Paintball B-day party. I am glad that the run was very easy so I am hopeful with a good taper, aero helmet, latex tubes, and great crowd support that I will be able to achieve my targeted goals. Thanks for any and all advice, comments. It's been a great 10 months.