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Leventhal - Cali 70.3 Race Rehearsal - Feedback Welcome

David LeventhalDavid Leventhal
in Races & Places 🏁⛺

I'm looking for feedback on my RR. Specifically, the best way to translate this into race day execution - I use a "virtual" power meter on my Trainer...but don't have a power meter on my bike.  There is some additional context that can be found at this post  -  http://members.endurancenation.us/Forums/tabid/57/aft/14859/Default.aspx

So my RR is in the books.  As predicted the afternoon weather was not great yesterday in Dallas so I ended up doing the bike on the trainer and running in the rain.

For the bike I did a modified Best Bike Split.  As I mentioned earlier the BBS had me off the bike in 2:35 which feels about 10 minutes faster than I hope to ride.  So...I took the BBS file, imported it into TrainerRoad and then tacked on a 25 minute block at 83% FTP - that took me to right at 3 hours and finishing at exactly 56 miles.  I took the last 5 minutes and just spun a bit to get my legs ready to run.

The run went pretty good - I actually enjoyed the rain as it cooled me off.  Per the EN guidelines I was supposed to run the miles 1-3 at 8:10 per mile and miles 4-6 at 7:40 per mile.  I struggled to get my first three slow enough.

Actual times were:

  • 1 - 7:48
  • 2 - 7:55
  • 3 - 7:58
  • 4 - 7:47
  • 5 - 7:46
  • 6 - 7:32

I finished the RR both encouraged by the fact that I felt pretty good coming off the bike but also a little unsure of how to translate this into race day execution.  My average HR on this RR bike ride was 137 and for comparison, when I did Austin 70.3 last October my average HR was 144.  In terms of my RPE - I felt pretty good throughout the RR & my nutrition went pretty well - though I'll need to make sure I'm a little more thoughtful during race day. 

I welcome any thoughts or feedback on this as well as any guidance on translating from virtual power to HR during a race.

Thanks!

Comments

  • RHolmesRHolmes
    Ok...this is minimal feedback...but I think one reason you haven't gotten much response is bc it's a hard question to answer related to the bike. Heart rate is different inside & outside. Virtual power doesn't correlate to a metric you can use outdoors. So, you have to come up with something new.

    Maybe you use last year's heart rate as a guide and following the protocol for racing with HR. Or, you use your estimated time as a guide & see how you're doing pace-wise during the race. However, the elevations in California are very different than in Dallas...so it's hard to guess how long the bike "should" take when you've never ridden there.
    I guess RPE will be your most basic metric...and that's tough bc it's not how you've trained.

    So, I think I'd go with last year's outdoor HR as my main guide. I've found my HR has stayed pretty similar year-to-year.

    And, you might also consider using your bday $$ for a power meter. You would LOVE it. :-)
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