Chris Oubre's RR for Buffalo Springs
This will be my 5th HIM. I expect it to be silly hot. I have had issues with excessive peeing on the bike as well as underperforming on the bike.
My FTP is 245 and my vDot is 46.
My fueling plan
1 salt cap every 20'
1 gel every 30' alternating between power gel and salted caramel gu
1 bottle of sports drink every 40'
On the run I dropped the gels
The pacing plan was
BIKE
30' @ 180
Remainder @ 205
Pay attention to lap NP way more than 3s power
Lap every 7' or so
RUN
First 3 miles run 8:18
Finish @ 7:48
Walk for 30" every mile.
The execution
I was out of Gatoraid and had to buy some power aid on the way to the RR
After a few false starts I began the RR around 10:30 in 90 degree south Louisiana heat!
The bike felt great. I focused lap NP and was able to hold my watts. No issues on the bike. I did accidentally skip one salt pill. Just missed the alarm. I could feel the heat on the bike even though I had a 21 mph "breeze"
My NP for the ride was 199 (0.81 IF) VI of 1.005!!! The course I ride is dead flat with lots of trees and shade. I did not pee once on the bike. Total time was 2:38:56
Now on the run I ran into a problem. When I started the run the temp was up to 103. by the time I got to the run I was soooo tired of the chalky taste of power aid. I just wanted plain water. I even had the salt tabs to support plain water but I didn't have the water. I decided to call it at 4.75 miles. My run splits were
8:08
44" walk
8:06
39" walk
8:19
50" walk
8:00
42" walk
Remainder at a 7:50 pace
Big win for the arm coolers. I felt great about this RR.
See any improvements/suggestions? Should I have targeted higher watts.
My FTP is 245 and my vDot is 46.
My fueling plan
1 salt cap every 20'
1 gel every 30' alternating between power gel and salted caramel gu
1 bottle of sports drink every 40'
On the run I dropped the gels
The pacing plan was
BIKE
30' @ 180
Remainder @ 205
Pay attention to lap NP way more than 3s power
Lap every 7' or so
RUN
First 3 miles run 8:18
Finish @ 7:48
Walk for 30" every mile.
The execution
I was out of Gatoraid and had to buy some power aid on the way to the RR
After a few false starts I began the RR around 10:30 in 90 degree south Louisiana heat!
The bike felt great. I focused lap NP and was able to hold my watts. No issues on the bike. I did accidentally skip one salt pill. Just missed the alarm. I could feel the heat on the bike even though I had a 21 mph "breeze"
My NP for the ride was 199 (0.81 IF) VI of 1.005!!! The course I ride is dead flat with lots of trees and shade. I did not pee once on the bike. Total time was 2:38:56
Now on the run I ran into a problem. When I started the run the temp was up to 103. by the time I got to the run I was soooo tired of the chalky taste of power aid. I just wanted plain water. I even had the salt tabs to support plain water but I didn't have the water. I decided to call it at 4.75 miles. My run splits were
8:08
44" walk
8:06
39" walk
8:19
50" walk
8:00
42" walk
Remainder at a 7:50 pace
Big win for the arm coolers. I felt great about this RR.
See any improvements/suggestions? Should I have targeted higher watts.
0
Comments
One idea that I have been workingwith is that I can isten to my body. Especially when it comes to nutrition and fluid. If it is asking for water and not sports drink, I might have needed more fluids. Looking forward to visiting with yall in a couple of weeks.
Be careful backing down on your fluids, or switching away from sports drink. Doing just that totally ruined me on the run at IMTX, and I'll be kicking myself in the butt for a long time over that. But if you do change over to water and salt tabs on race day, do you think you'll add the GU/GELS back in to supplement your calories?
I do not expect to get the same time. I am planning to shoot for the same watts. though perhpas if I'll be on the road an extra 20' I may bump down the target by 1 or 2 watts.