Doc Shock's fart and fall down Micro Thread
So I am doing my RR for IM Wisc this Sun. Here in Dallas, it will be 90 degrees by the time I get the run started. About 1/2 of my run route will be in the shade so that will help a little.
So if the temp was not an issue, I would ride the first hour @ 175W and the remainder would be at 190W. For the run, I would do the 6 miles at a 9:30 pace.
My thoughts are to do the bulk of the ride @ 185W and try to hit the rest. Your thoughts please.
0
Comments
I think it's really important that you use your normal numbers, but really… Hydration. There's lots of great information in the wiki under the fishing section on how to handle your fluids. If done right, you should be fine on the bike.
The run, As noted, is very different. Want to slow down three seconds for every 5° increment above 80, in this case you would be running 9:45s to perhaps 10:00/miles.
Do your best to record all the data you can. This is a great learning experience.
This is from the wiki:
So, for the first 30 (Advanced athletes) to 60 (Intermediate) minutes, or even 90 (Beginner) minutes, we want you to ride very easy, at a "do no harm, go all day, JRA (Just Riding Along) effort:"
Then this is from an article you two wrote on Active.com:
We highly recommend that you commit yourself to Just Riding Along (JRA) for the first 90 to 120 minutes, ignoring the others around you. Coach Rich rode a 5:12 and qualified for Kona in 2002 doing just this: a 72-mile bike ride after a 40-mile warm-up.
My goal is to do the bike around 5:40. My RR time was 5:50. Hopefully at Wisc, it will not be 91 degrees at the end of the bike and I do not plan on any stops for lights, stop signs, bathroom, refill bottles, help a guy with a flat, and to remove the stinger from a hornet. I did a 60' warm up for the RR. So overall I feel fairly good about my 1st RR, but if you feel like a 90' or 120' warm up would more likely results in a better overall performance I am all in.