JB - IMLP 2015 - RR#2 Plan
TO Keep this rolling forward I copied, and condensed items from my IMLP Camp Debrief to make it easier for this and so that it all followed the same train of thought. I have since been training with the Gatorade Endurance Formula, and running more often with fuel belt to force myself to drink more on long runs & when running after bike rides.
Since the Camp weekend training has gone well, and I also raced (used it as a big training day) 2.4m Swim, and 112m Bike @ Challenge Atlantic City on June 28th. While the course was FLAT, it gave little to no opportunity to sit up (like when climbing up hills) to move the position on the seat around. Additionally it was very windy so even though I thought I was taking in enough fluids, I could feel dehydrated and my power numbers were fading from about mile 75 to 95. Drinking the Gatorade Endurance I felt bloated but did not pee at all the entire ride, and did not until about 45 minutes after I was done. Looking through the overall numbers my heart rate was also much higher than it should have been for the entire ride. 5-1/2 hours at 160bpm was not what I had in mind. Overall…. Effort the first 1 to 2 hours was higher than it should have been, regardless of not having to run afterwards, I feel that I could have eased into it better and lost some time overall during that section of the ride. So using that ride as a real race rehearsal I should give myself a D. There were too many things I took for granted and could have been faster overall being more conservative. https://www.strava.com/activities/335157017/laps
MOVING FORWARD - This Sunday July 12, planning to do RR#2 from a small municipal park Port Republic, NJ along with a couple of friends.
Swim Start 7am +/- in Local tidal lake, high tide Sunday morning 6:53am http://www.weatherforyou.com/reports/index.php?forecast=tides&alt=tides&locid=663
Bike: The plan is to ride @ NP<150 w for first 90 minutes. This should equal about one lap of a loop of a tentative route that I made on Strava. </span><a href="https://www.strava.com/routes/2766775" style="font-family: inherit;">https://www.strava.com/routes/2766775</a><span style="color: #262626;"> Then @NP between 150 to 155. Additionally keeping an eye on the HR and keep it below 150 to 155 bpm which has been a recent average on some longer rides. While this 3 loops course is much much flatter then the race course, I think that between the potential for a warm & windy day should help make it an honest effort. The weather (currently) for Sunday is calling for Sunny & 90 degrees. </span></p>
Nutrition = 1 gel/45 minutes, 1.5 24oz. GEF/Hour, and No S-Caps. (just under 400 cal/hr. & 1166 mg Sodium/hr.)
Run: The plan is to watch the average HR the last loop on the bike and try to run a 6 mile loop from the park at or as close to that average as possible. I anticipate this to be about 155, and expect it to be almost impossible if the temps are around 90. In recent weeks I have tried to keep a close on my HR while running and just let the pace slow down to keep it under 155 to 160 bpm (again this is just very hard for me)
Nutrition…plan to take fuel belt with GFE and drink every mile, and take one gel about 2 miles in. Also plan to have a small bag with ice cubes in the cooler @ the truck to run with in hand to try and keep cool. Might be nice practice with finding a place to stash a cold ice baggy while running.
If anyone can help me add to my moving forward developing this for the next several weeks that would be great.
Thank you for your help,
John
Comments
Great point. Looking back I knew I was above where I should have been. What I did wrong more than anything else was not slowing down and doing anything about it. Kinda taking the distance for granted. The 1st 30 miles was into the winds, and HR was above 160 until at least mile 30, and Avg. Power was about 158...at least 10 watts higher than it should have been.
I need to focus more on fixing problems when I know I am off target than just allowing it to continue.
Carol. it should be a nice day with high tide in that lake. The updated route should help with restroom stops if necessary. http://www.strava.com/routes/2778864