my 1st RR

Smaxim

Wayne - used your format from your post, great info on your RR

Race IMFL 70.3

****Note had floor seats for the CAVS vs Celtics game last night and did not get home till midnight****  GO CAVS!!!!!!

Race date: 5/16/10

AG: 39   WT. 208

 

RR: 5/2/10



Morning Fuel: about 500K

- 6:30 AM

- coffee

- 1 cup cheerios

- 1/2 cup almond milk

- 1 banana

- 12 oz Water

Weather: 60 and cloudy

Start Time: 8:30 AM



 Finish Time: 11:38 AM (3:08’)



Clothing:

-  Jersey

-  Tri Shorts

- Helmet/shoes

Bike Setup:

- 25oz bottle on down tube.

- PD Aero Drink on bars

- seat bag: tube, 1 co2, patches, multi tool,

 

Bike Course:

- One out/back 48mi, flat/hilly country roads.

Bike Fuel/Hydration:

- One 25 oz Infinit bottle downtube – 250K

- PD Aero bottle Infinit in bottle - about 300K





Bike Plan:

- Current FTP: 218

- Goal IF: 80%    Actual .92

- Goal TSS: 200 Actual TSS:  268

- Race Gears 12x25


Entire workout (146 watts):
Duration: 3:07:32 (3:11:54)
Work: 1641 kJ
TSS: 268 (intensity factor 0.929)
Norm Power: 203
VI: 1.39
Pw:HR: n/a
Pa:HR: n/a
Distance: 48.01 mi
Elevation Gain: 2237 ft
Elevation Loss: 2085 ft
Grade: 0.1 % (156 ft)
Min Max Avg
Power: 0 651 146 watts
Cadence: 30 186 70 rpm
Speed: 0 31.9 15.4 mph
Pace 1:53 0:00 3:54 min/mi
Altitude: 944 1201 1046 ft
Crank Torque: 0 1020 184 lb-in
 
This really sucked.  The weather was mild, 65 degrees and course was hilly.  I was pushing too hard and my nutrition was all over the place.  Also, stopped several times to go to the bathroom.  I know the FL course will be flat, but that is what I had for today.  

 

Transition:

Truck: load bike, run gear ready and waiting:

- Race Shoes

- Garmin Forerunner 310xt – on wrist during bike

- 1- 20oz bottle 

Run Course: one hour out/back.

Run Fuel/Hydration:

- 20z bottle of infinit about 250 cals



Run Plan:

- Current vDOT: 47

- MP - 7:44 + 30sec = 8:14

- 3 miles @ 8:15

- 3 miles @ ;HMP- 7:22

Actual results on the run
 Lap 1 (0:26:41.08): 




Summary: I have too many excuses to tell you about.  Did not do well on nutrution, riding with another person and was not focused my riding, then on the run, ran at the park where my daugther was playing softball and did not even finish the hour run(wanted to watch her).  Too many distractions.  I have been really focused on training well and this race rehersal was an eye opener for me.  I won't be able to do another one before the race, but I learned a ton on this race.  My major concern is nutrition on the bike.  FL is going to be in the 90's and here in ohio we have been close to 75-80 at the most.

 

Run Stats 
Duration: 26:38 (27:12)
Work: n/a
rTSS: 45.8 (0.976)
NGP: 8:09 (197.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.216 mi
Elevation Gain: 178 ft
Elevation Loss: 139 ft
Grade: 0.3 % (43 ft)
Min Max Avg
Cadence: 60 88 86 rpm
Speed: 0 8.6 7.2 mph
Pace 6:60 0:00 8:20 min/mi
Altitude: 1054 1129 1099 ft
Lap 2 (0:06:51.89):
Duration: 6:50 (7:40)
Work: n/a
rTSS: 11.2 (0.969)
NGP: 8:14 (195.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.772 mi
Elevation Gain: 90 ft
Elevation Loss: 73 ft
Grade: 0.5 % (19 ft)
Min Max Avg
Cadence: 83 85 85 rpm
Speed: 0 7.6 6.7 mph
Pace 7:51 0:00 8:55 min/mi
Altitude: 1066 1124 1092 ft
Entire workout (8:26 min/mi):
Duration: 33:32 (34:56)
Work: n/a
rTSS: 57.9 (0.975)
NGP: 8:10 (197.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.996 mi
Elevation Gain: 268 ft
Elevation Loss: 211 ft
Grade: 0.3 % (60 ft)
Min Max Avg
Cadence: 60 88 86 rpm
Speed: 0 8.6 7.1 mph
Pace 6:60 0:00 8:26 min/mi
Altitude: 1054 1129 1097 ft
   
 
Comments and suggestions please.

 

 

 

Beth_S

Summary: I have too many excuses to tell you about. Did not do well on nutrution, riding with another person and was not focused my riding, then on the run, ran at the park where my daugther was playing softball and did not even finish the hour run(wanted to watch her). Too many distractions. I have been really focused on training well and this race rehersal was an eye opener for me. I won't be able to do another one before the race, but I learned a ton on this race. My major concern is nutrition on the bike. FL is going to be in the 90's and here in ohio we have been close to 75-80 at the most.



Ha! You did exactly what you were supposed to do and make mistakes on  your first race rehearsal. (It is all part of RnPs plan. Trust me. I've done it -- to very good race results!)



It looks like you may be a little short on bike calories (Total 550 - maybe want this to be closer to 600) and were you drinking water on the bike, too?



Other thoughts:

1. I like to take in a gel about 1/2 hour to load up calories for the run, where it is harder to consume calories.

2. Any gels on the run, or just infinit?

3.Did you take in any additional electrolytes/salt (s-caps). If it is hot in Florida, these may be your new BFFs.

4. Your bike was over three hours for 48 miles -- you may want to consider slowing down your run pace a bit. Consider LRP or LRP + 15", right WSMs?

Tom Glynn

Two numbers that jump out at me, your IF and VI. The IF number just seems way too high for a three hour ride. How sure are you that your FT number is correct? If you were killing yourself on the ride, maybe, but, just seems high. Might need to re evaluate the FT.

The VI of 1.39, wow, that's hard to do! Maybe your gearing is off for the course. Looks like you must have been hammering up hills, soft pedaling to recover, hammer some more, etc. Realise that Florida will be pancake flat, but you may want to find a flat course between now and then and see how close to a VI of 1.0 you can get. This may help you focus on consitent power output.

We do RR's for a reason!

Norton

I'll second Tom's opinion, especially the high VI. It's a learned skill to ride steady; we did it, you can too. A high VI will kill your run; you gotta trust us on this. Just give riding steady a try on your second RR, just for giggles, then see how your run feels. At first riding this way will seem stupid; you'll be crazy slow going uphill; that's okay! Your legs will thank you on the run.

Smaxim

Thanks for the suggestions Beth

I will see about adding a gel on the bike.  I just had infinit on the run, no gels.  No extra electrolytes/s caps on the RR.  And yes I need to slow it down for the bike pace so that I can complete the race.  I am going to do another RR this Thursday with the suggestions from team.  Thanks for the insight.

Smaxim

Tom you are absolutely correct.  I hammered on the hills and then coasted.  I have a flat course planned for Thursday and will do your suggestions.  I wasn't really killing myself on the ride, it was more of the consistency in the z3 pace that I needed.  after I uploaded to WKO and looked at the file, I was in the z4 for most of the ride and that is why I did so poorly on the run.  Thanks again for the comments

Kitboo

What Tom and Bill said about the VI and IF...
This is right out of the HIM execution wiki:
•2:30-3:00 split = .8-85 IF Use TSS tables to define specifically.
•3+hr =.78-80 IFlet TSS sort itself out.
•VI = 1.04-1.09. See gearing guidance!

In that wiki, there should be a Racing with Power download that has a power zone calculator to get all your "gears" for hills. That being said, isn't Florida 70.3 kinda flat? Nonetheless, I'd go figure out what your power zones are anyway.
Also, there's a Climbing Smart on Race Day: http://www.endurancenation.us/blog/2008/05/15/climbing-hills/

As for nutrition, this is also right out of that wiki:
¦150-200cal/hr, and we highly recommend liquid.
¦500-1000mg sodium per hour.
¦1-1.5 bottles (36-48 oz) of fluid per hour.

There's a download on the wiki called Nutrition for IM and HIM training and racing that's really good too. I agree with Beth: on a hot race day and you're acclimatized to that heat, sodium and fluids will be your lifesavers.

William Jenks

Is the VI all over the place in part because of the potty stops???

wayne

Steve agree with above, nothing to add except, all the best at your race. I borrowed the RR report from the best....EN is a 10 !!

Scott Alexander

Florida 70.3 is NOT pancake-flat, there are some actual hills out in central FL. A majority of the course is flat, but not all of it.

Smaxim

I believe that was part of it, but a large portion was poor execution on my part.  I was just listening to the podcast on execution and TSS.  I am way off the chart on TSS and understand that now better.  Also, watts calculator got that figured out now and what gears and watts I should be at depending on the course.

Coach Patrick

Steve - Even without another RR, you can practice riding more "zen-like" for the next few rides before you pack up the bike. Good news is there is NO WAY you can mess up like that in FL. (but dont try to prove me wrong!) As for the fluids, gotta up intake of infinit to every 10' with water after, and be well hydrated / salted leading into the race. Hat, sunscreen, etc., and try to keep your feed dry for as long as you can!

P

Smaxim

Thanks Patrick for the comments.  I completely agree on the infinit.  I currently mixed two bottles (2 1/2 scoops -1 Aero 30oz, 2 scoops - 1 25oz bottle) for the ride.  How are the other people mixing their infinit? I have seen where people put 5 scoops in bottle(25 oz).  I am confused by this and don't really understand.  Thanks for the insight

Beth_S

Posted By Steve Maxim on 03 May 2010 02:55 PM

Thanks Patrick for the comments.  I completely agree on the infinit.  I currently mixed two bottles (2 1/2 scoops -1 Aero 30oz, 2 scoops - 1 25oz bottle) for the ride.  How are the other people mixing their infinit? I have seen where people put 5 scoops in bottle(25 oz).  I am confused by this and don't really understand.  Thanks for the insight

Hi Steve -- I put all my infinit in one bottle for the last race (six scoops). I also took a magic marker to my bottle to divide it into "hours of infinit" to make sure I was drinking at the right pace on the bike.