Kristin Kandiel RR#1 IM Lake Placid Camp 2015
Race Rehearsal #1 IMLP Camp 2015
Thursday – 2 loops swim in Mirror Lake
Friday Race Rehearsal – Bike 112 of the IMLP course
- Run 6 miles on the IMLP course
Saturday – 112 bike
Sunday – 13.1 run
Equipment
Bike - Tron (my bike), Zipp wheels- 404 front, 808 back, cassette 11/28,
3 water bottles - 2 on the wing, 1 speedfill between my aero bars
Aero helmet, Tri shoes, SOCKS?
1 tube with valve extender, 2 CO2, 2 levers (extras in transition)
Run - Visor, hand held water bottle, race belt
shoes - Asics gel Noosa, socks
Nutrition
Bike – Wt x .625 x 4
137 x .625 x 4 = 342 cals per hr on the bike (seems to be a lot??)
-1 bottle (24oz) of Gatorade Endurance (3 scoops) every 1.5 hr = 4 bottles for 6hrs
+ drinking 2 bottles of water during the bike to = 6 bottles **
Vs.
-1 bottle (24oz) of Gatorade Endurance (3 scoops) every 1 hr = 6 bottles for 6 hrs**
- each bottle 160 cals, 580mg sodium, 42g carbs
- 3 on the bike to start and 3 in “transition” for second loop
- 3 Power wafer, mix berry – spread over 6 hrs
- each wafer 170 cals, 70mg sodium, 29g carbs
Vs.
- 3 Powerbar energy bar, mix berry blast - spread over the 6 hrs
- each bar 220 cals, 180mg sodium, 43g carbs
** I found that when I drink 1 bottle of Endurance every hr in cooler weather/low
humidity I get bloated and I don’t urinate, But if it’s hot and humid I can handle 1
bottle every hr. With that deciding between powerbar wafer vs powerbar enery bar
may be determined based on the weather. The bars have more sodium then the
wafers.
Run – Wt (137)x .35 x 4 = 191 cals per hour
Start with water in my hand held bottle
- every 15 mins take 1 powerbar chew, start immediately on the run
- 4 chews per hr = 120 cals, 105mg sodium, 31g carbs
- 4oz of Endurance at each aid station
Friday Race Rehearsal go time!
Wake up 6am
- 1 wheat bagel with PB** and Strawberry Jelly
- 1 banana
- Diluted Gatorade
- Make 6 bottles
- Bring powder just in case I need more
Leave for Hotel at 7:15am, arrive 7:20am, start riding at 8am
- place 3 bottles on bike, leave 3 in the cooler/transition
- 3 power bars on the bike, 3 in transition
Bike – Estimated time 6:40
- loop 1 small ring for most of it, Pace 17.0mph
- loop 2 small ring, pace 17.5
Run – Estimated time for 6 miles = 60 mins
- pace of 10 min mile for the first 60mins, zone 1
** Butter based products slow down digestive system. Should I stay away from this or is it a trade off to have the protein? I haven’t had an issue for I’m only eating it on my bagel first thing in the morning
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Comments
Looking forward to meeting you and the others later this week.
Well thought out RR1 road map!
Because I am coming from heat down here in TX, I am bringing arm warmers and a jacket for the 1st half of the bike. Have you considered this?
I do train and race with Power, however, I have a secondary set of data based on HR I also monitor during the day. For example, My goal is bike in the low 130 HR and not exceed 140 ish HR during the bike leg of RR1. What are your HR targets?
I'll be following the pace guidance on the run portion and sticking to my EP + 30 secs for the first 3 miles of the run if it kills me!
Looking strong KK!
SS
Great thinking ahead and already having your plan down so that you can review and tweak it over the course of the week.
You have ridden the course there so that is a huge head start to know what your approximate timing should be to help you add up how much fluid and nutrition to take on each loop.
Only small suggestion, If it is possible to get an extra bottle on there someplace, for unsupported training ride I would rather be looking at it then looking for it...but that is up to you and if it is possible to fit it or stash in a jersey pocket.
For this weekend I will start each loop with at least 4 bottles, and may have another in a jersey pocket, but I typically need to drink a lot.
Also in the "rather be looking at it than for it" is it possible to stash another tube someplace?...like in the rails under your seat. Last year someone had a flat and without the right type of extra tube a few folks were there for quite a while to get it fixed.
Socks....That is a personal call. On race day will you wear socks? If no, skip them. I put a tiny amount of body glide in a couple of spots in by shoes along with baby powder and have never had a problem with the no socks. Maybe just some cold toes the first hour or so, but the weather there changes a few times over 2 loops of that course.
Breakfast, if that has worked for you in the past then go with it.
Overall it looks great. Looks like you have your plan thought out.
Shaughn - I will definitely bring some warm clothes. Typically the mornings are cool in LP. I'll have light gloves, arm warmers, wind jacket and maybe toe covers
- My Hr zones for the bike zone 1 below 130, zone 2 between 130-148sih
Run - zone 1 below 145, zone 2 between 145-155ish
John - I've never carried 4 bottles with me, I typically use local gas stations to fill my bottles (or loops) and I carry bags of endurance with me but I like the idea!
- I will carry another tube, thanks for the reminder. I currently have one in the rails of my seat. I'm used to Oly distances so I will put an accessory bag
between my water bottles with another tube and extra CO2s.
- I typically don't wear sock but a few weeks ago when I road the course I started to develop a small blister. I will bring sock just in case. Maybe I need to carry a
book bag hahahha
Thanks for the input! See you at camp!