John B IMLP 2014 RR2 Plan

John Bayone

I tried to follow the guidence in http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Rehearsal+Protocol

Wake up between 3 and 330am...and eat breakfast.  Bottle of Gatorade=160 calories, 2 cups Applesauce=200 calories, pop-tart=190 calories (It has worked in the past and not upset stomach)



Start Bike 6 am.

Bike =trishorts, cycling jersey, helmet, glasses, gloves, shoes, gel flask (holds @4 gels), race wheels, garmin 910, garmin edge 500 (cause on race day the 910 will be on from the swim)

• Start EASY, and start eating and drinking right away! Be finished with at least one bottle by the first 1/2 hour (at Lake Placid I want to be finished with one by the aid station/prior to the decent to Keene. 

• Goal watts is FTP228x.68=155....Keep below 150 for the first hour, then allow to go up to 155. Keep cadence between 80 & 90. “try” to keep avg. w and Norm. P within 6 points of each other. 

• QUESTION....I have a loop course where I can get fresh bottles for myself every 20 miles, and replace gel flask as needed....Or should I take more bottles with me so that I do a couple of 50 mile loops so that I am not stopping as often??? 

• http://connect.garmin.com/course/4075127  This is a course where I keep going past the park every 20 miles. 



T2 



Run 

• Start nice and slow…. check nutrition.….. how do the legs feel

• Pacing Miles 1-6 LRP-8:40+30 Seconds=9:10/mile.....OR Heart Rate of 155 which ever is a Slower pace. 

• Plan to run at Park and take small bottle with me and drink about 4 ounces every mile 

 QUESTION...having just started running again after a calf injury (missed several weeks) and since some of my run fitness has gotta be gone would it be best to use the approach above to watch the pace and HR and use the slower pace...especially for these first 6 miles.?

NUTRITION 

Bike. (the nutrition below worked well on long rides, at 2014 LP Camp, and Challenge AC) 

Perform 35-40oz per hour 

Gels 1.5 per hour (from Gel Flask)

2 per hour S-Caps (about every 30 minutes) 

Have something to eat and recovery drink in cooler in truck for after the run.

Thank you for any help you can offer on what I might have missed.

oscar_p

John
I'm not a Veteran of this IM lark, but the objective of the RR is to practice executing as close as possible your real race, in aero for as long as possible (which you appear to be doing for the power targets). Based on this I'd think that stopping every hr is NOT what you plan to do on race day, so I'd suggest that you stop when u nearly run out of liquid. E.g I stop every 2 hrs to re-hydrate at a garage once my bottle are empty (I carry little bags of infinit for mixing)
As for the run I'd suggest you have it right - assuming you've been biking you'll still have the fitness. Hope it all goes well - post back your experiences

John Bayone

I figured I could carry enough to drink to get me through about 50 miles, and with the forecast for higher temperatures in the mid day I took a 50 mile loop, quickly reloaded the bike, and rode 2 smaller loops of 20 miles and 30 miles each. This worked out pretty good. By later in the morning the traffic in some areas starts to increase and I did not want to be to far away if it got hot outside.

I should have tried to ride a little more evenly, but perhaps the VI is off from having to stop at traffic lights and intersections a bunch of times.
On the second half of the ride I felt really good like I could pick up the tempo and did for portions of the ride....this was a mistake, I felt fine, but I should not do that on race day.
http://connect.garmin.com/activity/540234359

Nutrition was good.
I drank a total of 9 bottles (24 oz) of perform, took in 7 gels (@ 45 minute intervals), and 8 or 9 S-caps at about 30 to 45 minute intervals.
I think the increase in sodium might have helped retain some fluids since I only went 3 times, where in the past I would have gone 6 or 7 times over that same time span.
Most importantly, when I ran afterwards I did not feel sluggish or get queezy from taking in to much to eat. (last year I had powerbars and gels...this year no more powerbars)

The run felt good....I tried to go as slow as I could and keep my heart rate down. Sometime about 2.5 miles into it, I poured some water over my head and about the same time, My heartrate went sky high....perhaps something funny going on with the HR strap. After that the numbers would jump around quite a bit. I just tried to run nice and easy since it felt about 90 and was pretty humid.
http://connect.garmin.com/activity/540081112