Troika 1/2 Iron Execution Results
Knowing the motto of A successful race = a good run. There is no such thing as a good bike followed by bad run, period.
In looking at my bike split I am super happy with my bike, unfortunately not the best of runs.
Not sure if my bike is the cause of my not so great run, if it was the heat or nutrition.
My overall IF was a little high – .829
VI was 1.03
There were headwinds…then no wind. I took advantage of the ‘free speed’ my avg watts includes 0.
On bike Calories were 800 calories – EFS gel – 400 / 400 Skratch labs liquid.
Was short by about 200 liquid calories.
Sodium was around 2800 – mostly in line.
Run calories were light - prob 300 in EFS gel.
Water / coke on last 2 miles
My bike garmin indicted the temp went from 68 up to 87 and then back to 84 by the end.
It was a HOT race and I have not been in the heat.
I felt on the edge of cramping on the run when I sped up.
Had GI issue on first lap, then was fine after making a pit stop.
My third year with power and my focus this year is really analyzing, attempting to ride steady.
I have IMCHOO on the schedule – which equals HOT.
After listening to the race information from Rich last year, I really want to work on riding steady.
Here’s the data from the ride/run.
Now that I look at it I was a little higher than I should have been but not sure if being that little bit higher would impact that much?
HR seems to be in line with my warmups @80% and other workouts.
Swim 44:48 - in line with all my races.
Bike: 3:13
Run: 2:25
So here's the breakdown:
Plan: FTP 190
0-30 – 134-144
0-30 – 150-155
In 5 mile laps – first 2 laps were the 32 minutes.
|
NP |
Avg P |
Avg HR |
|
156 |
149 |
132 |
|
151 |
146 |
126 |
|
154 |
151 |
126 |
|
154 |
152 |
128 |
|
156 |
153 |
127 |
|
158 |
156 |
130 |
|
163 |
160 |
130 |
|
156 |
148 |
126 |
|
158 |
155 |
127 |
|
159 |
161 |
130 |
|
158 |
155 |
130 |
|
157 |
140 |
131 |
|
Run Zones |
|
Z1/LRP:11:17 |
|
Z2/MP:9:46 |
|
Z3/HMP:9:28 |
|
Z4/TP:9:07 |
My run laps were
|
Split |
Avg Pace |
Avg HR |
Max HR |
|
1 |
10:49 |
133 |
140 |
|
2 |
10:18 |
140 |
143 |
|
3 |
10:27 |
143 |
148 |
|
4 |
11:03 |
141 |
145 |
|
5 |
12:07 |
141 |
145 |
|
6 |
11:01 |
142 |
147 |
|
7 |
10:23 |
143 |
146 |
|
8 |
10:58 |
142 |
148 |
|
9 |
10:59 |
143 |
147 |
|
10 |
11:00 |
141 |
146 |
|
11 |
10:44 |
142 |
146 |
|
12 |
11:11 |
143 |
148 |
|
13 |
11:41 |
140 |
145 |
|
14 |
10:46 |
142 |
145 |
|
Summary |
10:58 |
141 |
148 |
Love some feedback/comments.
Thanks!
Comments
Hot - HA! I remember doing that race in about 2000 and 2005 - it was 90F each time, first weekend of August. So they moved it to May for cooler temps? Avg temp is 65 on May 30th, record high (2007) is 81, and it was ...81 yesterday. If its the same course there along the river, there;s little shade from the noonday sun you ran in.
That preamble is very important to the following: you had a great run! First off, you kept going at a steady HR the whole way. No fall off in the last few miles. That shows me you performed well from a pacing perspective. On a cloudy, 55F day, you might have been able to run 9:45 miles; on this day, add at least a minute to that. Looks like that's about what you did.
Now, about the bike ... results are more important than numbers. If your FTP really is 190, and you had an IF of 0.83, well, you should been walking a lot on that run after biking for 3:13. Your IF was probably closer to 0.77, based on your bike time and your run performance. No matter. This race showed you know how to race under control, bike steady - congrats on that VI of 1.03! - and keep motoring thru to the end on the run. Take that confidence into your training and raining this summer.