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Need some quick feed back about this weekend...

hodag91hodag91
in General Training Discussions

Hi Team,

Need some quick feed back about this weekend (I hope I am not being too jumpy since I posted in the coach's feed back thread yesterday but need a decision by tomorrow mid-day so I figure I will ask the team.  Here is the problem, due to UPS screw ups and the wrong bike being send, I won't be getting the new bike until sometime tomorrow (probably mid-day when all the parts are switched over and the bike is pretty much fitted).  The problem is that I was planning on doing my last race rehearsal tomorrow, and now I don't think it will be possible.  Ironman St. George is 2 weeks from tomorrow.  So the question is should I:



1) Swim and run tomorrow and then the race rehearsal on Sunday.



or



2) Forget the race rehearsal and do the 3 hour ride tomorrow and 2 hour ride on Sunday prescribed in the plan. (If I get the bike late in the day I might flip the rides).



or



3) Do a short ride tomorrow after noon just to check the bike out and then do a 4-4.5 hour standard EN interval ride on Sunday.



I am trying to not freak out about not missing the race rehearsal, but since my big week 4 weeks ago; I only have 4 bike work ours, the weekly mid week bike, a 6 hour race rehearsal and one 4 hour EN style ride.  So, I would feel a lot better if I could get out there for another race rehearsal.  But it might not be needed.



Anyway, as always; any suggestions or advice would be great.



Thanks.



Wei

 

Comments

  • Dave TalloDave Tallo

    Wei,

    Option 1). 

    -Dave

  • Chris GChris G

     You had a solid RR#1 IIRC.  Getting the new bike [hopefully] tomorrow and then trying to ride for 6 hours on Sunday seems like too much to me.  I think you should do what is in the plan.  You have done the work, the race is only 2 weeks away.  Time to just get used to the new bike.  Hopefully the position will be very similar and there will not be much adjustment period.  The less you do in the next 2 weeks the better off you may be.

  • Al TruscottAl Truscott

     OK, let's see ... one vote for #1, one for #2 ... Hmmm ... I guess I'll put in an argument for #3. I agree with Chris that you don't want to drain yourself too close to the race. On the other hand, you do have a few issues you probably want to nail down, like getting the fluid intake timing down, making sure you nutrition strategy sets you up well for the run, and seeing how you do on a flatter route. As well as get acclimated to your new bike. So a 70-80 mile ride on Sunday (followed by a run of about 8-10K) after a shakedown cruise on Saturday would make sense to me. 6-10 days is plenty of time to rest up for an IM at your age.

  • Bill McKinneyBill McKinney
    I'm with Al. I was thinking you would want to do a pretty long ride. Your first RR was on a really hilly course which isn't what you're going to race. I'd also want to make sure the bike was dialed in as much as possible, which you won't know if you don't sit on it for at least 4-5 hours. Ditto on the hydration and food strategy as well. Realistically a RR is a pretty easy workout for your legs (pretty hard on the brain, neck, and butt), so I wouldn't worry too much about recovery.
  • Nemo BrauchNemo Brauch

    I agree- you still had a few things to work out from RR#1 (hydration/flattening out the terrain and riding on a flatter course). Not sure an EN Interval Style ride though is going to help you work out those issues. So I'd lean to Option #3, but I'd say just ride for 5 hours in RR mode to work out those issues and follow it up with 6 mile RR style run. Don't worry about how far you get in the 5 hours at this point- you'll be fine. We just need you to practice and work out your race day strategy and 5 hours on a reasonable terrain (no heading back to Skyline!) should get you there.

  • Coach PatrickCoach Patrick
    ALL are good answers. I vote for Al / Bill. Go long, but not too long on Sunday on new bike, on some moderately hilly terrain (not too hilly!). I'd still ride today though...
  • hodag91hodag91
    Thanks Guys!
    After tallying up the votes I think I will go for a short run right now and then a 2-2.5 hour ride in the afternoon if I get the bike early enough, if not I might hit the trainer. I think the ride will be something like 2x15' at z5 and some z3 stuff. And then tomorrow I will do 4.5-5 hours at race intensity and a 1 hour run after.
    Thanks for everyone that has chimed in and let me know if you think I might be over stretching myself with my current plan. Thanks.


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