RR #2 MH.70.3
Time to get off side lines and post a RR, excited about my first 70.3.
Race Rehearsal # 2:
Memorial Hermann 70.3 Galveston, Tx.
Race date: 4/25/10
AG: 57 WT. 219
RR: 4/10/2010
Morning Fuel: about 550K
- 5 AM
- coffee to wake up
- 1/2 c oatmeal
- vanilla boost
- banana
- Water
- coffee to go
Weather: 57 – 65 degrees, scattered rain throughout morning
Start Time: 7:30 AM
Finish Time: 10:45 AM (3:15’)
Clothing:
- Jersey
- Desoto Tri Shorts
- Helmet/shoes
- Forgot sunscreen but weather helped
Bike Setup:
- rear profile hydration cages - 2 bottles water for RR only. Will not use in race. will get water on course and fill Aero drink.
- PD Aero Drink on bars
- seat bag: tube, 2 co2, patches, multi tool, lever with duct tape wrap
- Bento box - C02 holder, S-caps in M&M mini tube, mints, gum.
- In Jersey: Phone, ID, CC, cash, first aid stuff
Bike Course:
- One out/back 56mi, flat country roads.
Bike Fuel/Hydration:
- One 21 oz Infinit bottle downtube – 950K 3.5hrs (275/hr), bottle marked in 1/3
- 3 S-Caps, one per hour (more if needed) approx 600mg/hr Na with infinit
- 61 oz of water. 2 bottles in rear cages and full aero drink.
Bike Plan:
- Current FTP: 218
- Goal IF: 80% Actual .81
- Goal TSS: 178 Actual TSS: 218
- Race Gears
- 1st – 166w – first 30 min and downhill
- 2nd – 174w – target watts
- 3rd – 183w - long hills (>3’)
- 4th – 192w – short hills (<3’)<br />
- DO NOT GO OVER 218
Forgot how to post data:
Time: 3:15
TSS : 218
IF. .81
HR: no data, I configured Garmin 305 to Saris HR strap, now PT won’t pick up HR
Speed; 17.2 avg mph
Cadence: 85 avg
Transition:
Truck: load bike, run gear ready and waiting:
- Race Shoes/orthotics
- Garmin Forerunner 305 – on wrist during bike- turned on mile 50
- Hat
- sweat band
- fuel belt/3 bottles water
- I-pod optional – I took it, I was wet and a little crabby
Run Course: one hour out/back.
Run Fuel/Hydration:
- fuel belt with 3 bottles water (21oz)
- 1 gu at 30’ mark
- 1 S-Cap
Run Plan:
- Current vDOT: 37
- LRP 10:50 + 30 = 11:20
- MP 9:20
- 3 miles @ 11:20
- 3 miles @ MP: 9:20
Summary: It rained off and on.. No GI problems with nutrition/hydration. No stops, one pee break on bike, no place to stop, wasn’t easy to relax, no one following, some deep breathing, Zen thoughts, Mission Accomplished. I was wet anyway…no worries. I miscalculated bike gears after going over chart again. Goal 178, actual TSS 218. Goal IF .80. This is my first year with power, wired PT, (February) and learning. With 3:15 bike split would a .75IF and 181 TSS be a better choice?
Run went well, side walks wet and small pools, was concerned about hydroplaning . First 3 miles on target, 2nd 3 miles avg 10:30 pace. HR avg 135. Felt pretty good overall after run. Had energy for some honey do’s in afternoon and Sunday. Overcast and cool temps helped, anticipate it will be warmer on race day.
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