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IMLP RR#1/Camp Week

Derrek SanksDerrek Sanks
in Racing Forum 🏎

Since I could not attend IMLP Camp, I'm doing a local camp/RR weekend.  Here's my plan:

June 19 - 21, 2015,

 

Derrek Sanks, 50 yrs, 6' 1", 166 Lbs, 52 Vdot, 231
FTP.

 

Thursday: Pool Swim 4200 yds

 

Friday: Wake at 5:30

  • Breakfast: Coffee,
    banana, instant oatmeal, bagel, 8 oz water

  • Leave no later than
    7:00 to drive to bike route

  • Wheels down at 8:00, ride
    112 miles (3 loops)

  • Run 6 miles as 3 miles
    at 8:45/Z1+30" and 3 miles at 8:15 to 8:45

 Nutrition/hydration Plan, Bike: 

1 bottle of Infinit per hour and 1 or 2 S1Caps
per hour.  2 seat bottles and 1 BTA.  Exchange bottles after first loop

  • Infinit: 2 scoops =
    299 cals, 492 mg sodium

  • S1Caps = 341 mg sodium

Nutrition/hydration Plan, Run:

  • Hydration belt with
    2-10 oz bottles water

  • 10 oz Hand-held bottle
    of Gatorade Endurance Formula

  • 3 Powerbar Gels

 

Bike Pace: Ride between .65 and .67 IF


 

Saturday: Bike 112 miles…same as above.  Ride same course or different course??

 

Sunday: 6:00 AM Run 135’ as 60’ @ 8:16/LRP, 60’
@ 7:02/MP, 15’ best effort

 

  • Might loop back to
    house to reload fuel

  • 4 Powerbar gels, every
    30-40 min

  • 4-10 oz bottles of
    Gatorade Endurance

  • 10 oz Hand-held bottle
    of water

  • 2 S!Caps per hour

Comments

  • Al TruscottAl Truscott

    That's the idea...

    Hydration on the run: if its 55F and cloudy, you might be able to get away with 50 oz of fluid over 2.25 hours. Warmer, or sunnier, you;re going to need up to twice that much. Remember, you are training for race day, when you'll probably start the run a touch dehydrated, and be taking 8 oz +/- every mile. I think it's important to train your gut to work at that level, not surprise it on the day of the race.

    EG, on yesterday's RR run, I drank 40 oz in 55 minutes!

  • Shaughn SimmonsShaughn Simmons

    299 cal/hr on the bike......can you push it to 350 using a gel or half a power bar?  Don't want you to do anything drastic, but if you can get those extra calories in, it will do you well in the later hours of the RR......

    What is your expect time to be out there on the bike?  What is your expected total TSS load given that time and planned IF?

    Looks well scripted.  Eat well on Thursday, sleep well, be safe.....post your outcome each day.

    KMF!

     

  • Derrek SanksDerrek Sanks
    @Al - Good points on hydration. There's no getting around the humidity in Northern VA. I'll plan on looping back to my house/car to re-load. I don't like carrying a lot of bottles/weight around my waist or back because it affects my stride and balance, plus, during races I only carry gels and salt tabs...I rely 100% on aid stations for hydration.

    @SS - I'm new to the PM world (< 2 weeks) and have lots to learn. I know how to calculate my NP from FTP and IF and plan to monitor 3s power, NP and IF on my 910xt. I'm planning to take around 6:30 for this ride. I don't know how to calculate TSS? What is an ideal TSS range for IM?

    My bike nutrition plan was based on what worked last year, which I already increased by ~20 cals/hr. I always bring a few gels and I'll try taking one gel every 2 hrs and see how I handle it.

    Thanks for the feedback!
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