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Jan's IM Ca RR1 plan

Jan SchorpionJan Schorpion
in Racing Forum 🏎

This will be my first IM and thus my first time doing a long RR. Hopefully it will be my first time riding 100 miles. 

The plan is to drive about an hour from where I live to NJ ( Medford) because of much better road conditions, safety and ability to stay aero.

 

I am 5'10", 143 lbs, FTP 230, VDot of 48 but using a VDot of 44 because I am a better short distance runner and cannot keep the pace for long distance so I lowered my VDot .

 

Bike:

first 45' @ 65% FTP ( 150 watts)

Remainder at 68 - 69 % (157-159 watts). This is based on my prediction to be on the bike between 6 hrs and 6:20 on race day and as per the TSS table my TSS for the day should be between 277 and 293 at 68%.

Nutrition on the bike will be 34 Fl oz per hour of perform, eating something starting on the 1/2 hr mark and then every hr. Will eat 1 powerbar, 2 GU Roctane and 1 pack of Gu Chomps. Every hr, 1 S-Cap.

This comes out the 295 cal/hr and 931 mg of sodium.

 

Run:

6 miles at LRP + 30” ( 9:57 min/ mile). Drink 4 oz diluted Perform every 1 mile for a total of 105 cal during the first hour. Plan on race day would be a gel at 6 miles.

 

Questions:

1)      Am I being too conservative with my predicted time on the bike and therefore targeting an IF that is too low. In my micro thread I suggested to Coach P an IF of .67 but he said that was too low.

2)     I have been practicing my long rides with this nutrition plan, always feel good on the bike but have not had to run after. Are my target cal too high?

 

Any feedback is appreciated as I am a bit unsure of execution details.

Comments

  • Coach RichCoach Rich
    Hey Jan,

    I recommend you dial in .67 for the first 45', then .68-69 thereafter. You'll be fine. Good luck!
  • Mike RobertsMike Roberts
    Hey Jan, your predicted bike time jumps out as probably too slow to me. If you're 143lbs and your FTP is 230, that has to be close to 3.5 w/kg? That's strong. If you're aero, I would think you'd ride 70% at 20 mph or more. That's in the 5:30 range, not 6+. Have you looked at your data to see what IFs tend to correlate with what speeds? For example, I know from data that 70% IF typically = 21mph, 75% = 22 mph, etc. That's how I eyeballed my TSS chart time to start. Then you test it and, if necessary, refine it. IMCA may call for an extra 10-15 minutes to your race plan if your RR is flat, but I'm sure some IMCA vets can advise on that adjustment. Hope this helps a bit. And hope the rest of your race prep goes well.
  • Jan SchorpionJan Schorpion

    Thanks for the input guys. I will dial in .69 IF tomorrow and see how that goes. Let's see how that goes and if needed I will dial it up to .7 in RR2

  • Jan SchorpionJan Schorpion

    RR #1 went according to plan. 45' at .66 IF, remainder at .69 ( 159 watts). 111.5 miles, 19 mph avg, NP 156 watts , IF .68, VI 1.017, TSS 270 , avg HR 124 , time 5hrs 50 min. http://connect.garmin.com/modern/activity/525631122

    Took in 30 FL oz / hr of perform ( goal was 34) but also drank about 40 oz of water. Eating schedule was spot on, no GI problems. 

    Legs felt very good on the run, however ran a little bit faster than the plan. 9:40 min/mi vs 9:57 planned. So need to work on slowing it down next time. http://connect.garmin.com/modern/activity/525632141

    I did this together with my wife, it was the first century ride for both of us. Very happy with the outcome, big confidence builder. The we were medical volunteers at the TriRock Philly this morning, so the rest day came in handy. 

  • Jan SchorpionJan Schorpion

    Actually RR2 , but dont know if I can change the subject line and also wanted comments below from RR1 to be available for review

    Riding the same course as RR1. I felt very good during and after RR1 so for RR2 I am going to increase IF from .69 to 0.70. On raceday (IM Canada) I will most likely plug in an IF of .69 to make sure I remain in the safe zone for the run. 

    45' at .67 ( 154 watts), remainder at .70 ( 161 watts). I am keeping nutrition the same.

    Run: Same paces at RR1. 9:55 min/ mile for 6 miles. 

    Any thoughts or feedback is always much appreciated. Thanks to everyone who has helped my wife and I get prepared for our first IM. 

  • Coach RichCoach Rich
    How are your runs going after these RRs?

    Moving this post to Race Execution Forum
  • Jan SchorpionJan Schorpion

    Rich, my runs have been going well. I feel my zn1 pace is maybe a little too slow so in the race rehearsal run I bumped my zn1 pace from 9:27 to 9:15 and felt comfortable. Here is my garmin file: http://connect.garmin.com/modern/activity/535000342

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