Home› Racing Forum 🏎

Don Nowak: IMLP Race Rehearsal #2 Plan

donymodonymo
in Racing Forum 🏎

IMLP Race Rehearsal #2 Plan

 

Don Nowak   Stats: 5’8” at 164lbs; FTP = 207; vDot = 35

Injury Update: Last Thursday I had pain in my upper quad area that caused me to cut short my long run. I have not run since. I’ve had PT/ART and have been rolling/icing it periodically and it feels good. Not sure if I should run the race rehearsal or not. Also not sure if I should do my Thursday long run.

Saturday: Wake at 6am. Breakfast and head to lake for OWS. Dress will be race day tri-bibs and full sleeve wetsuit, swim cap and tinted goggles.

Swim: 95 minutes to swim 2.4 miles. Nutrition - one PowerGel 15 minutes before start and one PowerGel just before second loop. I plan to do this on race day as well with the extra gel tucked into my wetsuit sleeve.

T1: Remove wetsuit and put on EN bike jersey apply sunscreen. Drive to Rockmart/Silver Comet Trail (about 20 minutes) to start bike ride.

Bike: 6 hours. Bike nutrition will be 30oz of Gatorade Endurance every hour + a power gel every half hour except for the first hour, when I will eat a PowerBar in place of two gels. Will fill torpedo bottle between aerobars + downtube bottle + seat tube bottle.  Will carry spare powders in small zip locks for refilling bottles. 

Bike Equipment: Look 576 Aero with Reynolds 46/PowerTap wheelset and rear wheel cover, 2 C02, 2 tubes, levers, torpedo aero bottle, downtube bottle, seat tube bottle, tools in bottle behind seat, helmet, gloves, bike shoes, sunglasses, 2 gel flasks, Joule, 910XT.

QUESTION: I plan to install new tires/tubes + chain - should I do it before or after the race rehearsal?

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 every 3 hours.  Consume 1 ½ bottles of Gatorade Endurance per hour plus a gel per 30 minutes (substitute two PowerBars for gels on early part of ride). Fueling will be 380 calories and 980 mg sodium per hour.

SHOULD I RUN OR NOT?

Run: 1 hour. Run nutrition is 4oz of Gatorade Endurance at each mile split plus 1 salt tab per 30 min plus 1 PowerGel per hour.

Run Equipment: Hokas, change into EN sleeveless tri top, hat, sunglasses, fuel belt with 2 bottles of Gatorade Endurance + 1 PowerGel + 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 60 minutes.

Consume one PowerGel at start.

Walk 30 steps at each mile split and consume 1/3 bottle of Gatorade Endurance.

Every 30 minutes, consume one salt tab


SLEEP!

 

Comments

  • Douglas SutherlandDouglas Sutherland
    Looks good to me

    Don't know if possible, but if bike loop allows it, I prefer to refill with bottled/premade Gatorade (put on ice in igloo) rather than powders.

    I prefer to change out tubes/tires prior to RR, a road test prior to race. Better to flat out on RR than race

    Muscle strain? I would run on that, come to super slow stops (and super slow starts), no strides, and ice after
  • Al TruscottAl Truscott

    I agree with Doug:

    • I prefer to "stage" my RR at a location where I can do 2 or 3 loops on the bike and 2 (or three on a hot day) loops on the run. I find a spot where I can actually do two different loops, so I don't get too bored.
    • I take a cooler with pre-mixed ready-to-go bottles of my fluids and nutrition.
    • I would try out running on Thursday, never going harder or faster than LRP, and stop only if pain is persistent while running. No need to go more than 8 miles in this attempt; if you can go more than an hour on Thursday, than try an hour in the RR. No heroics.

    Other thoughts:

    • Bike execution - first 90 minutes will be JRA - just riding along - starting out @ 0.6 and working up to 0.68 my 60-90 minutes. You may intend to do this but you didn't mention it.
  • Steve WestSteve West
    Yes to new tires and tube for RR #2. Nothing worse than having to fix a flat at mile 3 on race day.

    Question: why don't you have the Tri-top on under the wetsuit? Like you, I like the jersey for the bike but I wear it over the tri-top just for the bike. The jersey is easy on in T1, easy off in T2 and no sunburned shoulders.

    Also curious about calories on the bike. Going with 1.5 GEF and 2 PB Gels per hour is about 440 calories (my best guess). Have you been training with that many calories all along? Seems like a lot, but I am one who goes for the low side of calories.
  • John BayoneJohn Bayone
    Totally agree with Al. Loops if you can to make the logistics easier.
    I find when I keep my logistics simple I will actually follow my hydration and nutrition schedule. The second I have to think about it, it's all over.

    As far as your running....your run fitness is in the bank. Trust it. You have worked very hard to build it up all these weeks and months. If you run on it this week, be very patient and go easy. The most important thing at this point is that you can run on it 3 weeks from now. Keep it up with rolling, icing, and anything else you can to let it heal up.
    Each of the last 2 years I injured my Achilles (2013) and my Calf (2014) and my run training was out the window, but I was able to run on it come race day without issue.
  • tim cronktim cronk
    @Don - The Run ? You said it feels good now ? This is an individual/personal call based on how you feel.... Just be honest with yourself in making that decision.... Honesty works both ways .... IOW don't be stubborn , push through the pain and make matters worse..... And don't use it as a cop out to bag the run if your feeling good .... Not an easy choice , but one that should be clear on how you feel once you start! Be smart! There is pretty much nothing you can do in the next 3 weeks to make yourself faster on race day , but there is a lot you can do in the next 3 weeks to make yourself slower on race day!
  • donymodonymo
    IMLP Race Rehearsal #2 Plan, Version 2.0



    Saturday: Wake at 4:30am. 3 cups applesauce+whey protein, banana, gatorade endurance, coffee.

    Leave house at 7:30am and head to lake for OWS. Dress will be race day tri-bibs, EN tri top and full sleeve wetsuit, swim cap and tinted goggles.



    Swim: 95 minutes to swim 2.4 miles. Nutrition - one PowerGel 15 minutes before start and one PowerGel just before second loop. I plan to do this on race day as well with the extra gel tucked into my wetsuit sleeve.



    T1: Remove wetsuit and put on EN bike jersey apply sunscreen. Drive to Rockmart/Silver Comet Trail (about 20 minutes) to start bike ride.



    Bike: 6 hours. Bike nutrition will be 24oz of Gatorade Endurance every hour + a power gel every half hour except for the first hour, when I will eat a PowerBar in place of two gels. Will fill torpedo bottle between aerobars + downtube bottle + seat tube bottle. I will do 3 x two hour loops and reload pre-mixed bottles after each loop.



    Bike Equipment: Look 576 Aero with Reynolds 46/PowerTap wheelset and rear wheel cover, 2 C02, 2 tubes, levers, torpedo aero bottle, downtube bottle, seat tube bottle, tools in bottle behind seat, helmet, gloves, bike shoes, sunglasses, 2 gel flasks, Joule, 910XT.

     the race rehearsal?



    Bike Execution: First 90' will be JRA at ~125-130 watts. Then I will settle into my goal watts of 68% of FTP (141 watts), limiting my power on climbs to 160 or lowest possible effort above 140. Goal is to pee once every 3 hours. Consume 1 bottle of Gatorade Endurance per hour plus a gel per 30 minutes (substitute two PowerBars for gels on early part of ride).



    Run: 1 hour. Run nutrition is 4oz of Gatorade Endurance at each mile split plus 1 salt tab per 30 min plus 1 PowerGel per hour.



    Run Equipment: Hokas, remove EN bike jersey (EN sleeveless tri top underneath), hat, sunglasses, fuel belt with 2 bottles of Gatorade Endurance + 1 PowerGel + 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 60 minutes.



    Consume one PowerGel at start.

    Walk 30 steps at each mile split and consume 1/3 bottle of Gatorade Endurance.

    Every 30 minutes, consume one salt tab






  • Kristin KandielKristin Kandiel

    Sounds like a good plan!!

    I would run extremely easy on Thursday (long run) with a good pair of supportive sneakers on.  All planned paces go out the window. If you are PAIN FREE, I would run 1/2 of the scheduled run and see how it does on Friday. If it's good AND it feels GREAT after your 112 ride on Saturday then you should try the 6 mile RR run. Hope this helps!!

    K2

Sign In or Register to comment.