Jay ReVille Macro
Hey Coach Rich,
First of all, congrats on a great race at IMMoo. Awesome job.
I am in Week 18 of IM Intermediate training for IMLou. Was supposed to do 5 hour ride last Sunday but felt good and decided to turn it into an early Race Rehearsal. 112 miles on bike followed by 6 mile run. Went well but need to hydrate better in middle of bike, especially if it gets hot. (It was 90 when I started the run). Feel like I'm pretty dialed in (considering I'm a rookie and don't really know). Now I'm supposed to have the real Race Rehearsal this Saturday but the forecast calls for heavy rain all weekend. Weekends are only option for long rides. Am not willing to risk getting hurt in bad weather and dread the thought of a 6 hour trainer ride. I was thinking of doing some moderately long trainer rides (3 hours is about my limit) Fri/Sat/Sun. I can always get in the run volume. I'm less concerned about the RR and more concerned about the volume. Can you give me some guidance? Thanks.
Comments
Yeah, 6hr ride on the trainer is no bueno. Good enough to get in the volume as you described. The items you really want to have squared away by now, in preparation for IMLou are the cal/hr, sodium/hr that work for you, as well as how much fluid per hour you need to drink on the bike to stay hydrated. One very important lesson I learned this summer was how important it is to be as well hydrated as you can be when you get off the bike, as that's critical for carrying that performance over to the run.
Good luck!