First Race Rehearsal
HIM Race Rehearsal Plan
I cannot do this in the morning but will eat some peanut butter and toast and drink Gatorade while I drive to the beach house for my RR.
Goal time – 2:30-2:35
On the bike
Will have my wheel cover on??? (I am racing a sprint Sunday so will have it on for that)
Bottle of Infinit on the down tube with 5 scoops in it.
Will have my PD Aero bottle filled with water. Should I circle back to the house to reload on water or carry a couple extra bottles?
Bike tools
As for apparel, should I wear exactly what I am wearing for race day?
Any ideas about sodium? Do I need to supplement my Infinit with something else? I rode 3 hours with FTP intervals last weekend with just Infinit and felt fine on my brick.
Course is flat just like my two HIM’s this year and should get a wind coming off the ocean.
Plan is to hold 210w for first 30min then 221w the rest.
On the run
3 miles @ 8:20
3 miles @ 7:50
When do people put the Garmin on, during T1 or T2. Unfortunately don’t have a 310xt yet. Also, does anyone create a workout for their race runs for the watch to alert when you are off?
Any input? What did I leave off?
Thanks for all you help
Tucker
Comments
Good planning Tucker!
For the Race Sim, if you can carry the extra water onboard then do that. But otherwise you'll have to make some plans to get more H20- usually by circling back to your start point. Onboard would be my preference to minimize the stop.
How confident are you with your race day kit? If you've ridden or raced in that gear before then it's not critical to have it on for the Race Sim (in fact, a regular cycling jersey may help you carry the extra water you need).
Sodium- is this your first of 2 Race Simulations? If so, I'd suggest trying this one just with the infinit. You probably have enough sodium in there. But I would also recommend you try to do a sweat test (either as part of this Race Sim or on one of your next few rides) to help you answer that question.
What's the total TSS you are targeting for the ride?
Before I had the 310XT I found that my best bet was to have the Garmin on the bike (in the Bento box) and to put it on during the ride (easy to do on a flat course) and TURN IT ON during the ride (so it finds the satellites well before I need them). Otherwise I've found myself staring at that "searching satellites" message for nearly a mile of the run. grrrrrr. I don't set it to beep when I'm on/off pace- I just watch it.
Make sure you have a plan for post workout nutrition. Have a recovery drink ready to go as soon as your done.
Oh, and Sunscreen of course! :-)
Thanks Nemo I may have forgotten the sunscreen without your reminder. This is my first ever Race Sim. I have raced in my kit before and will actually be wearing it Sunday for my race so may just use something similiar.
TSS of 180
I haven't forgotten my recovery drink. Last week I left a nice cold 22oz Southern Tier Gemini in the fridge. It will be awesome!!!!!
I have my Endurox all ready for post ride.
Maybe I will steal the scale from home and do a sweat test. Good idea.
Thanks again.
I agree with Nemo re: Garmin. Keep it with you on the bike and turn it on waaaay before you start the run. I keep all alarms off since I did an event where my Edge inssited that my HR was 255 for about a half hour and the warning beep went off every 60 seconds or so. You should have a good idea of what your paces "feel like" by now and you can just look at the garmin to verify or make small adjustments. If it's super hot, you're going to run slower, if you're feeling great at the end and want to tick it up a notch or two you don't want to hear a pace warning or anything like it to distract you.
Out of curiosity, where are you doing this RR?
Cary, I am doing this RR in Beach Haven on Long Beach Island. Should be next no traffic as it is out of season. LBI is 18 miles long so I will go to one end of the island and then back then get my additional 20 miles doing a few loops closer to the house. Then beer!!
Tucker,
Not much to add. I would agree with having the garmin with you. If you don't you will be waiting for it to find the sattellites or will be off running that first mile or so too fast.
Are you going to have some nutrition on the run. A gel at mile 3, liquid nutrition... ? What's your plan for race day? Course nutrition. You just want to make sure your stomach can handle this on the run as well.
Gordon
I see watts for the first 30 minutes and then goal watts. Did you calculate long hill and short hill numbers?