Wendy Watson IMWI FTF 2014
I "drive" a 61 year old, 60 kg chassis from which I am currently getting an FTP=150watts.
Course: 3 loops totaling 93 miles and 2850 ft of elevation gain with a few 5-6% grades. Weather was sunny, ~70, with 7mph wind.
Results: NP=118, VI=1.11
Nutrition: 110oz Perform, 18 margarita Cliff Shot Blocks, 6 Saltsticks
cal/hr= 250, fluids/hr=18oz, sodium/hr=800
Run: No problem hitting and staying on my correct pace for an hour.
Nutrition: Perform 4oz/15min with one Powergel w/caffeine/hr.
Conclusions:
1. Need to up the fluids/hr to 28oz based on a recent redo sweat test. That will also up the calories to where they should be.
2. With the increase in Perform I should be able to cut back or cut out the Saltstick depending on weather conditions.
3. Need to work on getting a consistent power output and increasing cadence on the road (current average is 83 over ~ 6 hours).
Tend to regulate power output on the hills with a decrease in cadence when I run out of gears.
Thanks for reading this!!