Execution for 120 mile ride with 12,000 ft of climbing
I am doing a cycling race soon that is 120 miles with 12,000 ft of climbing. Should I try to pace this like an ironman with IF of 0.7? The ride has 4-5 distinct climbs with long descents so it is very difficult to flatten this course. Also, the on course nutrition is all the Hammer stuff and real food like p&j sandwiches. Should I take all my own powerbar stuff that I am used to or try to "live off the land" ? Thanks!
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It's not a race, it's a ride, though certainly nothing wrong with treating it like a race
The issue you're going to have, because you're probably riding with PTC peeps, is the ride will take you a loooonnnggg time because of the group nature of the stops. I've done the ride a couple times but always did the 100mi vs the 120mi option. I may have started with a few friends but I usually dropped them pretty quickly because I was focused on getting the work and the ride done vs spending all day to ride a century.
What John said. That's basically my routine for these. In '11, in my final couple weeks before IMWI, I did Cool Breeze with Sawiris and one of his roadie friends, on my tri bike. I basically rode as hard as I could, pulling dozens of riders along the way. I don't think they had the finish set up when we finished the ride
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Oh, and in the name of Dog, PLEASE don't wear that aero-ish helmet with visor. And no bento box on your road bike...and have matching kit.
You know, the important stuff.
Separate Note: On that same ride we met a couple guys at the bottom that were attempting the Strava Record for the Mt. Lemmon Climb... The one going for the record was on a TT bike and his buddy who was gonna pull as long as he could was on a road S5..... They came up short in there attempt but had a good time.... I got a first hand look at them descending (going by me like I was standing still) The leader on the TT bike and the puller was drafting a foot off his wheel going at least 50mph and he still waved at me.... Was a thing of beauty to watch those guys ride!
Peter have FUN and don't underestimate yourself..... There is NO run!
Overall had 7:55 moving time, a TSS score of 495 (Yikes!) and an IF of 0.79
It's better to hold back a bit on the front end so you can finish very strong. It's valuable to feel like ass but still have barely enough gas in the tank to push through that, vs going very hard when you're fresh and not having anything left to go hard when it's really, really hard.
But always lots of value in crushing yourself, regardless :-)
If you re-read my post above, you pretty much did it. Shelled by mile 80 and dug a VERY deep hole afterwards. But those last 40 miles of pain will certainly be a big help in preparing your brain (and your legs) for the last 10 miles of an Ironman run.
Nice job man!
Well done in completing that monster ride! And great advice from the team on how to ride these types of events.
You did shave your legs didn't you??
Surely that calls for a PHOTO!!!!!
How did you hidrate during the 120 miles as compared to IM bike???? .....
6 bottles of perpetuum (270 calories per bottle)
1 mini cinnamon roll (110)
1 pack of fig bars (220)
1 powerbar (220)
1 clif bar (250)
2 bananas (210)
1/2 peanut butter and jelly sandwich (175)
1 homemade salted caramel (150)
1 can coke (180)
2 brownie bites (200)
Total calories = 3500
I burned a total of 4400 so I replaced 80% of my calories. In retrospect I may have eaten too much! It was sure fun eating all those treats. The weather was actually pretty good and I didn't feel dehydrated, even with only having 6 bottles of fluid.