Camp Week- On The Course
Camp Week is complete!
I completed the week as written except for the 1 hour bike on Wednesday I did a 50 miler before work which included most of the FTP work scheduled. My Swim RR on Thursday was 4200 yards (168 lengths) in 1:11:5X. Then Thursday afternoon drove to Couer d'Alene to complete the rest of the camp on the course.
Friday morning woke up at 5:30. Had the Applesauce and protein scoop for breakfast. Packed all my nutrition for the days and drove the course just to recon any problems prior to setting off on my own. Started riding by 8:00a, you can read my description of the course here http://members.endurancenation.us/Forums/tabid/57/aft/15457/Default.aspx . My plan was to maintain an IF of .70 but due to thehills and me being a bigger guy if I was going to make it up the hills at all my IF was going to be north of .70 ended with a .73. VI wasn't great but I coasted down most of the steep hills due to the shoulders being full of debris and my fear threshold of crashing at 35 mph. I was done with the ride by 2:30 and immediately started my run. Had no problem keeping my pace to zone 1. Didn't feel great on the run but when do you feel good after 112 on the bike. I have decided that bars are not the best food for long hard rides of that length, it's fine for the first loop but I couldn't handle solid food on the second loop. So for RR2 it will be just GU's for all feedings. Also I took my other saddle just in case my Cobb was uncomfortable and I am glad I did, my bumm was on fire the entire second loop. I switched to the Adamo on saturday and was so much more comfortable. The Cobb will go on Ebay tomorrow.
Here is the link to my Race rehearsal on the course.
http://connect.garmin.com/activity/502452905
Here is the link to run on the course
http://connect.garmin.com/activity/502449394
After the 112 mile ride and 6 mile brick run, I was fairly spent for the day on Friday. We went to Cricketts for Halibut and chips and beer. Saturday would come soon enough. The next day I met up with our local tri group who were doing their tri camp on Saturday and Sunday. They were doing a full loop of the bike as well with support, it was nice to have water at the turn around on Hwy 95. As well as friendly faces on the course. I was pretty worried how the legs were going to hold up for another 112 miles on a hilly course, but it wasn't too bad. The power that came pretty easy the day before came at a higher price on saturday, but I was able to maintain an IF of .70 for the ride. Again VI was ugly but I am not comfortable pedaling down 2 miles of 6% grades at 35 mph with logging trucks flying by. You'll notice the leg out on Hwy 95 was slower that the previous day mainly due to a 20 mph head wind the whole way. I swam in the lake after saturdays ride. it was 51 degrees, but I had to try out my new Helix wetsuit. 2 thumbs up on the wetsuit, no happy face for the water temp. Hard to breath for the first 5 minutes, then got used to it and had a nice 30 minute swim.
Here is the link to Saturdays 112 mile ride
http://connect.garmin.com/activity/502452971
Sunday morning I did the loop of the run course. It's pretty flat until the hills out by the turn around where your pace will go to shit for a couple miles as you climb up and over and then turn around to go up and over back. Really though theres nothing to see here, pretty nice run.
Here is the link to my run.
http://connect.garmin.com/activity/502449409
Comments
I agree on no bars only gu for me.
I am sure being on the course must have been a nice confidence booster. Us pacific north westerners are used to those cold waters.
Road surface is great if they sweep it. There is just ALOT of debris on the sides of the road. Especially up the first big hill on Hwy 95. It was fugly. No chip seal all good pavement.
Was the run course as flat as it looks on the elevation chart? Obviously there is a nice climb turn around and back in.
Jenn- didn't meet Josh but I know who he is. LOTS of flats.