Kristin Kandiel RR#2 IMLP course
Race Rehearsal #2 Trip to Lake Placid
Friday – Arrive in LP if time, swim 2 loops, if not then will swim Saturday morning
Saturday Race Rehearsal #2 – Bike 112 on the IMLP course
- Run 6 miles on the IMLP course
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
- no socks
2 tubes with valve extender (for 808/404), 2 CO2, 2 levers (extras in transition)
Run - Visor, hand held water bottle, race belt
shoes - Asics gel Noosa, socks
Nutrition
Bike – 300-342 cals per hr on the bike
- 1 bottle (24oz) of Gatorade Endurance (3 scoops) every 1 hr = 6.5 bottles for 6.5 hrs
** through trial and error I need to drink 1 bottle per hr for best performance
- each bottle 160 cals, 580mg sodium, 42g carbs
- 3 on the bike to start and 3 in “transition” for second loop
- 3/4 Powerbar per hour (165 cals per hr)
- each bar 220 cals, 180mg sodium, 43g carbs
** Powerbar wafers were dry and I had trouble swallowing them
- Total cals on bike = 325 cals
Run – 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
- 1 salt tab per hour
Friday Race Rehearsal go time!
Wake up 6am, start at 7am
- 1 wheat bagel with PB and Strawberry Jelly
- 1 banana
- Diluted Gatorade
- Make 6 bottles
- Bring powder just in case I need more
- 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
- 2 loops small ring for most of it, race starts at mile 38, pedal down hills/shift early up hills, monitor HR
Run – Estimated time for 6 miles = 60 mins
- pace of 10 min mile for the first 60mins or HR zone 1
Friday – Arrive in LP if time, swim 2 loops, if not then will swim Saturday morning
Saturday Race Rehearsal #2 – Bike 112 on the IMLP course
- Run 6 miles on the IMLP course
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
- no socks
2 tubes with valve extender (for 808/404), 2 CO2, 2 levers (extras in transition)
Run - Visor, hand held water bottle, race belt
shoes - Asics gel Noosa, socks
Nutrition
Bike – 300-342 cals per hr on the bike
- 1 bottle (24oz) of Gatorade Endurance (3 scoops) every 1 hr = 6.5 bottles for 6.5 hrs
** through trial and error I need to drink 1 bottle per hr for best performance
- each bottle 160 cals, 580mg sodium, 42g carbs
- 3 on the bike to start and 3 in “transition” for second loop
- 3/4 Powerbar per hour (165 cals per hr)
- each bar 220 cals, 180mg sodium, 43g carbs
** Powerbar wafers were dry and I had trouble swallowing them
- Total cals on bike = 325 cals
Run – 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
- 1 salt tab per hour
Friday Race Rehearsal go time!
Wake up 6am, start at 7am
- 1 wheat bagel with PB and Strawberry Jelly
- 1 banana
- Diluted Gatorade
- Make 6 bottles
- Bring powder just in case I need more
- 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
- 2 loops small ring for most of it, race starts at mile 38, pedal down hills/shift early up hills, monitor HR
Run – Estimated time for 6 miles = 60 mins
- pace of 10 min mile for the first 60mins or HR zone 1
Lake Placid Brewery!!!
0
Comments
Is your breakfast what you plan for race day?
I changed my plan to make my morning exactly like race day.
Also, are you planning on JRA time on the bike? Suggestion is 90' for first timers
I watched and was hugely impressed about how you attacked each day at CAMP and ended Sunday with a Solid run! I also saw your performance on the HIM come in strong. You have paid attention to getting the right details down for the upcoming RR2. Setting the bar high for the rest of us on the team!
Good luck out there Saturday! Be safe!
SS
Good Luck this weekend.
@ Don…. Breakfast on race day will be a bagel with peanut butter and jelly and a banana. I will have a gel 30 mins
before the swim and I will bring a power bar with me as well. I have difficulty eating a lot on race morning.
- I’m still new at this, what does JRA stand for (juvenile rheumatoid arthritis hahahha)?
@ Al…. For me a successful RR would be
1.Staying on top of my nutrition on an hourly basis. I often get behind on the Gatorade Endurance around hour 4
2.After the 6 mile run I want to feel like I can keep running. My goal is to keep my HR in zone 1 for a long
time then increase to low zone 2. Being my first IM I want to finish, PR’s come later!!!!
Coming from short course I don’t know how my body will respond to this shock.
- During the race I want to have fun and enjoy this experience. I will focus on my HR the entire race.
I think this will make or break me. First time Ironman happens only once!
@ SS…. Thanks for you kind words. This distance is foreign to me so I have to be a sponge.
I learned so much during camp (from coach P and others), I was able to apply it a week later at IMMT 70.3
were I pulled out a 5:45 finish on tired legs. I was completely blown away by this. I stuck to my plan and
raced my race not others!
KK
i.e. Easy pace for first 60-90 min on bike
Location - Lake Placid Course
Temperature – HOT! Reached 88 degrees, not a single cloud in the sky
- the hottest training day thus far, though the conditions were rough I’m glad I
had the opportunity to ride this course in the heat. I learned A LOT about my nutrition needs
Breakfast – Bagel with BP and jelly, Banana
Swim – Mirror Lake, sunny, water started calm but by the 2nd loop it was a little choppy
-Two loops 2.4 miles Goal = 1:10, Actual 1:14
-I was a little disappointed in my swim time but I’m hoping race day will be faster
Bike – Goal 6:40, Actual 6:45, Loop 1 = 3:20, Loop 2 = 3:25
Loop 1 - 3 bottles of Gatorade endurance, 3 Power bars (per my nutrition plan below)
- For some reason I was over heating and my HR was slowly increasing, around hour 2:45. The temperature increased rather quickly and with my aero helmet on I was feeling it. My bottles were extremely warm and I started to feel like crap. My legs felt good but my organs were frying lol.
Loop 2 - In transition (mirror lake), I sat for 5 mins, drank some cold water and Gatorade, switched over to my road helmet, exchanged out my bottles and headed back out. My HR came back down for about 30 mins but then it began to increase again on 9N (this is a rather flat area and my HR shouldn’t have increased here).
-SOOOOOOO, at this point I decided my aid station was the river on 9N, YES I really went in. I sat there for about 5 mins. Put my feet and hand in the water, washed my face and dunked my tri shirt.
-I started to feel much better within minutes and finished the ride. I decided to drink 4 bottles this loop which really helped with the heat.
-The 2nd loop was 5 mins slower then my first but it could have been a disaster
Run – Goal – Zone 1 - anywhere between 9:30-10:00 min/mile
-Ave HR 145, pace 9:36, distance - only 3 miles (I started to develop plantar fasciitis after my hill repeats this past Monday, stupid me decided to use my tri sprint flats so I needed to play this safe. I aqua jogged 2x this week because of it). I was disappointed I didn’t run the full 6 miles but I’m glad I didn’t for Sunday morning it was sore.
What I learned from RR#2
If the temperature is above 75 degrees I need to make a few changes
- wear road helmet
- increase to 4 bottles each bike loop
- constantly switch out my bottles for cold Gatorade and douse myself with cold water on a regular basis
2. I had a very hot RR too....95-100...and I rationalized that it won't be close to that hot on race day...I may be wrong about that!
3. Hot GED is nasty...so hard to get down when you're cooking on the course. Hopefully the aid stations will have cold ones
On race day, getting water from the bike aid stations is always a great bonus even if all you do with it for 10 miles is slowly dump it on the back of your neck or squirt into top of helmet.