Frank Zaffino - IMLP RR
Yesterday I did my last RR for IMLP and here is how it went....
Woke up at 4:35. Weight before workout 168.8lbs, End of workout 162.0lbs.
Breakfast: Oatmeal (160 cal, 28g CHO), 1 cup almond milk (100 cal, 19g CHO), Vanilla Greek Yogurt (140 cal, 22g CHO), Bottle of water.
Began ride at 6:00am. Temperature was 63 degrees. Because I don't have enough room for a ton of nutrition on the bike, I did a 56 mile loop twice, using my home as base to replenish. Also, doing the same loop twice, psychologically, it prepares me for race day.
Nutrition on the bike: Total for both loops: 6 bottles of perform (mixed with 20 oz of water and 3 scoops) and 6 1x caffeine gel packs. Calories on the bike: Perform 1,260, Gels 660 = 1,920 for the 5:38 minutes.
Loop 1 of bike: 56 miles, Time: 2:47:52, Avg Speed 19.9, Avg Watts 171, Avg HR 143bpm, IF. 68 Loop 2 of bike: 56 miles, Time: 2:51:06, Avg Speed 19.6, Avg Watts 166, Avg HR 143bpm, IF .68 Felt really good on the bike. Was in full kit. Aero helmet, disc cover. Truly had zero issues on the bike. Actually this is the fastest I have ridden 112 miles, so going into LP with a lot of confidence.
After the bike, 6 mile run: Time 52:51, Avg Pace: 8:49 (:05 seconds faster than the 8:54 I should have been running), Avg. HR 147 I did not eat on this run because I felt nauseous. I had a race belt on with a bottle of water that I drank from at each mile.
Overall, the RR went according to plan, but I did struggle a bit on the run with feeling extremely nauseous. By the time I was finished with the bike and starting the run the temperature was now at 84 and very sunny(not much shade on the run) could have been an issue.
Questions for the group:
1. I know in the nutrition guide for the bike it is recommended that we drink 2 bottles of perform and eat at :10, and :40 during the hour, at :10 a gel pack and :40 1/2 a power bar. I don't think I can take in that much food without feeling even more nauseous, but based on my energy level during the run, I don't think I took in enough calories. If possible, I would love to hear any recommendations?? Did I not take in enough fluids and maybe would a bit dehydrated on the run?
2. Did I not have enough to eat before the workout? The night before I ate a sizable meal that included Pasta, salad, and garlic bread, not a carb load but it was a good size. By the time morning came around I wasn't that hungry which I why I did not eat more. I usually also have a cinnamon raisin bagel and banana but just wasn't hungry.
Thanks for reading!
Comments
Hi Frank,
Did you do a sweat test to determine how much fluids you should be taking in? From the difference in your weight before and after the workout I would say that you were dehydrated. The workout took you less than 7 hour and you lost almost 7 pounds over that time, so that tells me that you should have been drinking another 16 oz. per hour. I weigh less than you and had similar conditions for my rehearsal yesterday and I drank 30 oz. per hour on the bike, another 10 oz. before the run and then 32 oz. on the run and still lost 1.5 lbs over 7 hours. I'm not sure if that would cause you to be nauseous, though that could be a result of the gels and not enough fluids to move them out of your stomach.
BTW it was 84 when I started my run yesterday and I definitely was missing the aid stations every mile so I could get ice and sponges. I think it would have made a difference on my run. My heart rate was high on the run because of the heat, but it was all good because I expect similar conditions on the Vineman in two weeks.
1. My opinion is that you didn't take in enough fluid/perform on the bike. 7lbs is a lot of weight to lose and still have 20 miles left to run! Is it solid foods that make you nauseous or just taking in more "stuff"? If it's solid foods that make you nauseous try replacing the powerbar with a gel. For reference I weigh 170 - 172 depending on the day. I consume 40+ oz of perform per hour and 2 gels. When I get hungry I just take in more perform to satisfy that hunger. Even on the hottest days I have not lost any weight on the bike and I'm a pretty heavy sweater.
2. I wouldn't necessarily blame your breakfast, however, if you're used to eating something before a big workout or race and all of a sudden don't, that could effect you. The day before a race nutrition suggestion is to eat dinner a little earlier and not stuff yourself, to go to bed almost a little hungry. You would then be able to eat your normal breakfast when you wake up. Another comment I have is that you may want to consider changing that water to a sports drink to help get in more calories and sodium before your race/workout.
I'll see you up in LP!
@Doug...During the bike I did not eat any solid food, just the gels. As stated above that may be why I was nauseous and just didn't feel like taking in anymore stuff on my run. I was actually surprised to get nauseous so early on the run. It usually occurs much later in the run. Hopefully, adding another bottle of perform an hour on the bike will prevent it in the race. Thanks for your comments.