CRITIQUE MY BIKE RR1
Did my first (ever) IM RR this week. FTP 277, target for the RR 65% first 30 minutes, 70% remainder. Two stops to re-fuel. Expected to ride 180k in 5h45 +/- (on terrain similar to my upcoming IMLC) and was surprised with a 4h58. Felt good ... stayed aero 98% of the time ... no major issues on the ride .... Below is the TRAINING PEAKS link for your critique.
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Comments
This one looks very smooth - congrats!!
It would have been nice to press STOP on your Garmin so your breaks for refueling would not affect the calculated metric especially VI value. If I leave out these breaks your VI was around 1.03 which is already very good but on a course that is that flat you still can aim for a 1.02 like you did in the first and last third of your ride!.
1/3 -> Duration 1:45 / IF 0.74 / NP 185 / VI 1.02 / Cadence 92rpm
2/3 -> Duration 1:45 / IF 0.76 / NP 190 / VI 1.04 / Cadence 86rpm
3/3 -> Duration 1:40 / IF 0.71 / NP 176 / VI 1.01 / Cadence 87rpm
First thing I noticed here is that your cadence went down slightly but still is within a very solid high range.
Next you can see that your NP in the second period is slightly above your goal which is pretty normal IMHO but your NP dropped by 14W(7% of NP of second part) - This is something you could work on
From HR perspective everything looks super-smooth! Looks like you hydrated very well!!
I like the way you've flatted that hill three times!
super nice job
Juan: The key to assessing an EN race rehearsal lies in what happens on the run, in terms of both time, and how it felt. While it's good to know you *could* do a sub 5 hour bike on race day, what you really want to know is how fast/hard you *should* ride. And that means seeing the bike in terms of how it sets you up for the run.
In addition to telling us how your run went, it's probably also helpful to review your nutrition during the bike and the run.
Thanks all for the input.
@Al, the run went quite well (despite rapidly rising temperature past 100F). Runned 10k in 52:34, Avg HR 136, Avg pace 05:15 (very close to plan, just a "bit" faster). Here is the TP file: http://tpks.ws/PLBI
Nutrition: strictly followed the prescribed IM Nutrition (by Core Diet which I´ve been consulting for the past 2 years). Main issue with nutrition for IMLC is the fact that official beverage will be regular gatorade!!! In order to avoid carrying extra weight on the bike (and run) have been doing all my sessions with Gatorade for the past 2 months and my body is now "accepting" .... Drank 1 24oz of Gatorade every 45 minutes duting the bike. To compensate for the lower sodium content in gatorade, salt stick and cliff blocks.Full bike nutrition plan (and execution) as follows:
00:00 : 1/2 Power Bar + 2 cliff Blocks + SaltStick
00:30 : 1/2 Power Bar + 2 cliff Blocks + SaltStick
01:00 : Power Gel (non caffeine)
01:30 : Power Gel (non caffeine) + SaltStick
02:00 : Power Gel (non caffeine)
02:30 : Power Gel (non caffeine) + SaltStick
03:00 : 1/2 Power Bar + 2 cliff Blocks + SaltStick
03:30 : 1/2 Power Bar + 2 cliff Blocks + SaltStick
04:00 : Power Gel (W/caffeine)
04:30 : Power Gel (W/caffeine) + SaltStick
05:00 : Power Gel (W/caffeine)
In principle I plan to repeat in RR2 (as above) unless anybody has any suggestions!!! Just need to stay more focused during the last hour of the bike when my NP dropped below target.
At IMAT last year I thought I was "jogging" out of T2 and after around 500m I took a short look on my 910xt which told me I was acutally running almost at MP which in fact was almost 1 minute per kilometer FASTER that I was supposed to run at that time!!
I felt good and my feet told me keep going but I was lucky my brain remembered all that EN Race execution ninja stuff so I slowed down to my calculated first 10k-pace.
... I WAS SLOW .... I WAS SOOOOO SLOOOOW ... it felt like hundrets of people were passing me but I stuck to the plan --> JUST DON'T BE STUPID!!
Trust me when I say that I re-passed all of these peeps until the finish-line