@Margaret - thanks for the update - glad to hear you are still getting it in
Ihad a change of plans due to work and family conflicts this week. I will be back at Lake Lanier for my bike RR2 and brick run this Saturday. I switched my swim RR2 to yeaterday (Wed) since I am travelling next weekend. Got 9 miles in today on the progressive run and 18 on the bike and a 5 mile run on Tues.
Did my RR2 today and it went very well. I had previously completed a sweat test and used the nutrition spreadsheet to help create my nutrition plan. My plan was to drink 40oz of Perform and eat 1 PowerGel per hour on the bike. This ended up being a little too much liquid as I started burping it up a little in the last 45 min of the bike, so I slowed down on the drinking. I finished the bike in 3:17 http://www.strava.com/activities/194012757
On the run, the plan was to take in one PowerGel + 1 SaltStick capsule to start and 4oz of Perform at each mile. This worked perfectly.
I was definitely tired at the end but came away feeling like I put in a really good race rehearsal. I'm ready...let's do this thing!
@Don - thanks for the update - looks like your RR went well. How was your NP and IF this time around? If I remember correctly you had issues maintaining your range. Were you able to fix that this time around!
I was able to get my RR in today as well. I srill need to download my data and do a comparison with last time - will try to post later tonight.
Comments
Ihad a change of plans due to work and family conflicts this week. I will be back at Lake Lanier for my bike RR2 and brick run this Saturday. I switched my swim RR2 to yeaterday (Wed) since I am travelling next weekend. Got 9 miles in today on the progressive run and 18 on the bike and a 5 mile run on Tues.
How is everything going for others?
I had previously completed a sweat test and used the nutrition spreadsheet to help create my nutrition plan.
My plan was to drink 40oz of Perform and eat 1 PowerGel per hour on the bike.
This ended up being a little too much liquid as I started burping it up a little in the last 45 min of the bike, so I slowed down on the drinking.
I finished the bike in 3:17 http://www.strava.com/activities/194012757
On the run, the plan was to take in one PowerGel + 1 SaltStick capsule to start and 4oz of Perform at each mile.
This worked perfectly.
I was definitely tired at the end but came away feeling like I put in a really good race rehearsal.
I'm ready...let's do this thing!
I was able to get my RR in today as well. I srill need to download my data and do a comparison with last time - will try to post later tonight.
My NP was 156, IF was .72
My VI for the whole ride was 1.1, which is the best I've ever had.
It was wet, windy, and rainy this morning. I managed to keep a steady ride - IF:82.3 NP: 203
Power was consistent with RR1 but speed was off by 1 mph due to wind and slick roads
Nutrition plan worked well - I created it based on the spreadsheet as well
Run felt good - 6.6 miles in 1 hour - i still had a lot of kick at the end
I will work on my race plan this week
How did everyone else fair this weekend?