Don Nowak IMLP Race Rehearsal #1 (at Camp)
IMLP Race Rehearsal #1
Don Nowak Stats: 5’8” at 165lbs. FTP = 208. vDot = 35
Thursday: Swim 2.4 miles.
Arrive in Lake Placid around 3pm – check in, grab wetsuit, goggles, swim cap, ear plugs, Garmin 910 and get in the lake.
Friday: Bike 112 + run 1 hour
Wake at 6:30am, breakfast (Oatmeal+Powerbar+gatorade), put on race day EN kit and be outside by 7:45am. Bike nutrition will be 30oz of Gatorade Endurance every hour + a power gel every half hour. Will fill torpedo bottle between aerobars + downtube bottle + seat tube bottle. Will carry spare powder in small zip locks for refilling at stops. Sunscreen!
Bike Equipment: Look 576 Aero with Reynolds 46/PowerTap wheelset, 2 C02, 2 tubes, levers, torpedo aero bottle, downtube bottle, seat tube bottle, tools in bottle behind seat, helmet, gloves, arm warmers, toe covers, bike shoes, sunglasses, gel flask, Joule, 910XT.
Bike Execution: I will ride at 68% of FTP (141 watts), limiting my power on climbs to 160 or lowest possible effort above 140. Goal is to pee once per loop. Consume 1 ½ bottles of Gatorade Endurance per hour plus a gel per 30 minutes. This is based on sweat test and the nutrition calculator. Fueling will be 380 calories and 980 mg sodium per hour.
Run Equipment: Hokas, hat, sunglasses, fuel belt with 2 bottles of Gatorade Endurance + 1 salt tab.
Run Execution: Goal is EP+30 which is 11:45 for me (vDot = 35). I will try to hold this pace for 30 minutes and then increase to EP (11:15) for the final 30 minutes.
Saturday: Bike 112
Same plan as above.
Sunday: Run one loop of the course – 13.1 miles.
Equipment: Hokas, hat, sunglasses, fuel belt with 4 bottles of Gatorade Endurance, 4 Powergels and 3 salt tabs.
Fueling will be 270 calories and 980 mg sodium per hour.
Walk 30 steps at each mile split and consume 1/3 bottle of gatorade.
Every 30 minutes, consume one PowerGel.
Every 60 minutes, consume one Salt Tab.
Run miles 0-5 at EP+30’ (11:45)
Run miles 6-13 at EP/best effort/11:15s
Comments
Fantastic RR1 plan in my view! Wish I could get there by 3 pm to swim with you guys!
Al taught me a lot about using HR as a secondary measure. What is your HR ceiling for the end of the bike leg and what is your HR ceiling for the first 6 miles of the run off the bike?
SS
My goal is to be at or below 140 beats average for the last hour of the bike.
For the run I'm thinking 140-145 for the first six miles - never above 155 on race day for the rest of the run.
You must already know this but one of the steepest, sustained climbs begins at the Ski Jumps - 2 miles from transition. Makes the early easy-peddling mentally difficult when you are just starting out and have truckloads of energy..... just sayin....
@Steve Understood regarding that climb. I hope I have those "truckloads of energy" on tap Friday!
If you can carry any extra fluids in a bottle in a bike jersey so that you do not have to stop it would be great, but if you are looking for places to stop we can map that out Thursday night with you so that you are already mentally set with here to go so that you do not have to worry about running low.
See you this weekend.
John.
Very detailed and good stuff! However, you can afford to spend more watts on the bike, 65% is very, very low. Really no reason to ride less than about 68-69%, regardless of how long you'll be out there.
The IMLP bike course is relatively easy to figure out, in that you're doing / riding on one flavor of terrain for a long time and the transition from terrain to terrain usually happens at a turn. Once you get a feel for the changes in the course it will all make sense.