Bob Hiller’s RR Brick Plan 2 weeks before IMMT
Bob Hiller’s RR Brick Plan 2 weeks before IMMT
Age 62
Hgt 5’10”* Wgt 167#
FTP 248 VDot 41
*I was 5’11 ½” up to about 30 years ago, then started losing height, probably between vertebrae and knee joints. But, back then I was about 185-190#. 
It's okay. I hadn't planned to dunk when I got to this age.
Assignment: 112 mile bike at race wattage, followed by 6 mile brick run at Zone 1 + 30”
Question for EN Team: Does my wattage plan seem appropriate? Any other suggestions are welcome.
Bike:
TT bike with wheels using in race. Using EN bike shorts and EN sleeveless top in race, but using bike jersey in RR to carry extra nutrition and items needed to fix a flat. Also, wearing fanny pack with 2 extra bottles -- only for RR.
Course: Starting from my house in southwest Ohio. After nice downhill into Little Miami River Valley, route will involve flat, hiker biker trail, with intermittent hilly detours, (some steep, some rolling hills out of, and back into, river valley) to simulate hills and flats of IMMT course to some extent. (I had the benefit of attending EN’s IMMT camp a few weeks ago.)
I anticipate IMMT race bike split of 6:20-6:30.
RR Plan to do 50+ mile loop twice, and can always add onto end of second loop to meet distance or time goal. First loop will come back up to my house to re-fill Gatorade, and grab more gels and Powerbars. I may take bathroom break, but will make myself hurry, if I haven’t taken care of that “on the fly.”
Watts: First loop 68% of 248w: 168-170
Second loop 70% of 248w: 173-175
Try to limit hill watts to 190-195w.
Nutrition:
1 gel every 40’, 1 Powerbar or Clif Bar every 90’, 1 salt cap/hour, 1-2 bottles of Gatorade/hour. Bike holds equivalent of 3 bottles, so will have to bring 2 more in a fanny pack. (In race, will only have equivalent of 2 bottles on bike. Eat and drink from course.)
If it starts to look like I won’t be completing 112 miles within 6:30, I’ll head for home.
Run:
Run Course will also be from my house. Mostly flat neighborhood, with slight grades, but one steep 60 yard uphill. I will have my running gear just inside front door to make for a quick transition and safe place for my bike.
T2 – Take feet out of shoes as come up driveway, flying dismount, and run up to door with bike. Put bike in foyer; take off helmet.
Slip on shoes, which have Lace Locks. Grab cap and Fuel Belt with 3 FB bottles (2 Gatorade and 1 water), 3 gels, and 2 salt caps. GPS watch will be attached to Belt. Probably need to re-apply sunscreen on neck, face and arms. If necessary, take a quick bathroom break, which I may do on race day too.
Grab extra bike bottle of Gatorade and drink as run down driveway and pitch into yard as leave, saving the three 8 oz FB bottles for later on run. Take 2.3-mile neighborhood route, which will bring me back home to get new FB bottles and more gels on front porch without really stopping. Repeat route to home again, then do out and back to complete 6 miles.
Pace: My Easy/Z1 is 9:40-9:59. Brick pace will be 10:10-10:30.
BTW, Our EN teammate William Jenks' daughter Olivia will be in town this weekend for the USAT Kids National Championships in Westchester, Ohio, just a few miles from out home. Olivia's individual Tri is on Saturday. I've emailed William to let him know my wife Jeannie and I will come over and watch her on a Tri Relay on Sunday, my rest day.