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Race Rehearsal Advice Needed

SwanieSwanie
in Racing Forum 🏎

I did my Race Rehearsal #1 for iM Maryland this morning and planned to go at .72 IF based on EN race execution in the wiki (5:40 bike split). So when I started off I wanted to go .69 IF for the first 45 minutes and then bump it up to .72 IF. I had a  very hard time keeping my watts down, I was nearly soft pedaling and the IF was still ramping up. By the time I had finished the first 56 miles I was up to .77 IF. So I just kept going with what I perceived as a conservative output for the remainder of the ride. By the time I finished with 112 miles I was at .79 IF and felt fine.,   My time was 5:42:00 so the EN guidance was right for a .72 IF, actually at .79 IF I should have gone much faster.  The proof was going to be in the 6 mile run afterwards. So I quickly changed my shirt and shoes and started off on my run. My normal IM run should be 9:00/mi for the first 6 miles and then come down to 8:45/mi. I was "jogging" at 8:00/mi for the entire 6 miles and could have easily done more. SO what gives. My FTP was tested in June prior to IM CdA at 289w. It could have increased a little nit since then but I was very surprised at the results of this ride and run. So now I have to decide what IF to target for my next RR in 2 weeks. Any Ideas?

Comments

  • Mike RobertsMike Roberts
    Hey Steve, if you went 112 @.79, felt fine, and ran well afterwards, I see two possible solutions: bad power data or need for an FTP test. Probably the latter. I think you have a test in Wk 17. Might want to move that up and try to hone in on your correct race numbers. BTW, very nice job.
  • jalesliejaleslie

    x2 on what MR said.  Good "problem" to have.  Did you calibrate your PM?  

  • William JenksWilliam Jenks
    Also, to be honest, that run at the end of the RR is much less a test to see if you can run as fast as you want as a test to show you how hard it will be to run as slow as you should. Everyone is a rock star for the first 6 miles of an IM run unless you've just COMPLETELY gone nuts on the bike.
  • Catherine JadotCatherine Jadot
    Good problem to have indeed image
    well done Steve!!!
  • SwanieSwanie
    WJ- that was kind of my point. A .79 IF for a IM bike is going nuts on the bike and I was able to run well. Actually an 8:00 pace is not too far off from where I expect to be race day.
  • Shaughn SimmonsShaughn Simmons
    I am with MR comments below, looks like an FTP test might be in order.........
  • Mark CardinaleMark Cardinale

    I agree with the need to retest, but in the absence of an FTP test or even if the test comes back close to your current FTP, i would make adjustments based on the results of your RR.  The good news is you have another RR coming up so after that you should have a pretty good idea the right watts to target for IMMD.  As others have said, a very very good problem to have

  • SwanieSwanie
    I am definitely retesting next week(wk17). I finished camp week yesterday with 3 100+ milers in 4 days with a 15 mile run on day 2, the IF's for the three were .79 (112mi), .75 (119mi), .79 (107mi). And the long run was one of my best runs all year. Hopefully this is a harbinger of things to come and I have a strong race in September. Looking forward to what the test has to say next week.
  • William JenksWilliam Jenks
    Yup. Test. No doubt.
  • robin sarnerrobin sarner
    Or as some others may think. What is knowing your ftp going to do for you this close to race? You want to know your goal watts for your race bike expected time. Adjust up your np for the long rides and see how you do.
  • Al TruscottAl Truscott

    Posted By <a href='http://members.endurancenation.us/ActivityFeed/tabid/61/userid/1004/Default.aspx' class='af-profile-link'>robin sarner</a> on 18 Aug 2014 10:04 PM
    Or as some others may think. What is knowing your ftp going to do for you this close to race? You want to know your goal watts for your race bike expected time. Adjust up your np for the long rides and see how you do.
    +1. Five hour NP from your RR should be your race day pace, Steve.
  • GeorgeGeorge
    @Steve, How did your retest go?
  • SwanieSwanie

    Didn't retest- decided to use my past five 5 hour rides NP. I used that on my race rehearsal yesterday (215 w  .74 IF) and felt good with a easy 6 mile run. Then today did 22 miles and felt good. I'll retest after I recover from IMMd for the outseason and durability plans.

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