CRITIQUE MY RR2 PLAN
2 weeks ago (IM WEEK 15) I did RR1 with very good results and here i go for RR2 (next week) with the following changes versus RR1:
On the bike:
- following Coach R's advice In IM WEEK 18 vídeo I will go with race wheels on (versus training wheels for RR1).
- will still have to make at least two stops to reload liquid but will try to be faster in those stops than RR1 (without rushing it .... "Slow is smooth and smooth is fast").
- considering that I plan to carry two gel flasks on race day, I will rehearse with singlet to "test" how to handle those flasks with EN racing Tri-top (if there is a risk of them falling I want it to happen during RR and not race day).
- pacing as in RR1 (65% first 30' - 70% then ..... increase concentration last hour and try to avoid slight NP drop seen on RR1).
- all the rest as in RR1 (repeat full nutrition protocol as of day before).
On the run:
- "major" change here: will run by HR not by pace. That is, avg bike HR during last hour (expected 130) + 10bpm and hold throughout the 6 miles.
PLEASE CRITIQUE!!!! Tks
On the bike:
- following Coach R's advice In IM WEEK 18 vídeo I will go with race wheels on (versus training wheels for RR1).
- will still have to make at least two stops to reload liquid but will try to be faster in those stops than RR1 (without rushing it .... "Slow is smooth and smooth is fast").
- considering that I plan to carry two gel flasks on race day, I will rehearse with singlet to "test" how to handle those flasks with EN racing Tri-top (if there is a risk of them falling I want it to happen during RR and not race day).
- pacing as in RR1 (65% first 30' - 70% then ..... increase concentration last hour and try to avoid slight NP drop seen on RR1).
- all the rest as in RR1 (repeat full nutrition protocol as of day before).
On the run:
- "major" change here: will run by HR not by pace. That is, avg bike HR during last hour (expected 130) + 10bpm and hold throughout the 6 miles.
PLEASE CRITIQUE!!!! Tks
0
Comments
Juan - I use two gel flasks on race day. I put one in my Bento box on top tube and the other in Special Needs bag. That may or may not work for you.
I also do a couple of stops during my RRs to reload fluids; I do not time it, figuring that we are doing the RR in a fatigued state, so it all evens out.
In RR2 I always use my full race equipment starting at bike, shoes, bib, shirt ... just like you are racing for real!
Pacing strategy is great - your pacing was already superstrong on RR1. Maybe you should hit the "Stop" button on your Garmin during your refueling stops so VI values are correctly calculated this time
Nutritionwise I don't use a gel flask any more as the risk of loosing ALL your gel-reserves is too high for me. I use to store them separately in my front bento box which can hold up to 8 or even 10pcs...
I'm already very interested about how our "HR-over-Pace" plan on the run will turn out!
rookie question: I assume special needs is somewhere close to half way through the bike? If so, what is the time "cost" for stopping ??? Do I have to get off the bike and go look for it or it will be picked up by a volunteer and "brought" to the bike?? Is the special needs stop also an aid station for refueling????
You don't have to stop to get the bag just drive by very slowly as they prepare the bags according to the athletes approaching. I used the bag for a second spare tire and a second co2 just in case I would have had a flat on the first round.
+1 on the CO2 and tube. Sometimes they will have the bag ready, and you can pull out stuff while rolling, then toss. Other times, you may have to put a foot down and wait a second for the bag. In any event, I look at it as a welcome break from the steady ride, and see it as a net plus overall to slow down for 30 seconds or so, sitting up, etc.