Phil Mills' HIM Race Rehersal
Phil Mills’ Race Rehearsal 2 – Two weeks prior to HIM Lake Stevens
Age: 43
Wgt: 175
FTP: 222w VDot: 45
Race Rehearsal 2: Bike 56 miles or 3:30, whichever comes first. 6 mile brick run.
TT bike set up as it will be on race day except that I will stage bottles behind the seat for this RR. For the run, I will use a belt to hold three 8 oz bottles and carry one 12 oz bottle in hand. I will be wearing a Desoto tri bib (if it arrives this Friday) and a bike jersey to carry tools and nutrition. I will wear an EN tri top on race day.
Course: Planned 56 miles will be comprised of two out-and-back segments, both starting and ending at the same location. I anticipate a 3:30 bike split, though the race course is moderately hilly.
Segment 1 - 16 miles on a Rails to Trails trail with a +2% grade going out. 200 ft. elevation gain/loss.
Segment 2 - 40 mile segment on the same trail as segment one (8 miles) and then continue on the hwy for 24 miles. There are two long 5% grade climbs for a total elevation gain/loss of 800 ft.
Run – 3 mile out and back on same Rails to Trails trail.
Nutrition: RR will start mid-afternoon around 2 PM. Temperatures will be in the mid 80’s.
Bike - Consume 2- 2 ½ 24 oz bottles of perform per hour and 1/2 of a power bar every half hour. 725 calories seems like a lot. Should I reduce perform and substitute water and salt pills?
Watts:
75% of 222w = 166w for first 30 min
78% of 222w = 173w +- 10w, based on EN goal watts with a completion time of 3:15+. This seems pretty low, but it is what EN prescribes.
Start the first segment with perform in the torpedo (between the aero bars) and one bottle in the down tube. Complete segment at my car and add three new bottles, fill the torpedo, pick up 3 power bars and pee, if needed.
Second segment goal is to ride steady and not spike the watts on the two hills, yet still get over them. Fill bottles at the Mc Donald’s on the turn and head back. Maintain goal watts going back down the hills. Ride steady back to the starting point.
Run: Store bike in back of van, remove bike shoes, helmet and gloves. Put on belt containing water, shot bloks, and salt pills. Put on Injinji socks, running shoes and hat. Reapply sunblock to shoulders, arms, neck and legs. Grab hand held bottle, stow key in belt. Start Garmin.
Pace
Miles 1-3 at Z2+30 = 8:25
Miles 4-6 at Z2= 7:55
As stated above, Run 4-6 oz of water per mile and a shot blok every 10 minutes and one salt tablet every 30 minutes.
Replenish with a 16 oz bottle of chocolate milk and dinner with the family.