Crucible: George Jordan
Another brave soul sending in his file. Link to movie below, here's the run down...note he did swim one hour before the bike too!
"Bike: 6:07. Flat Course. EC to Edenton Loop. Npwr - 151W. (my PM usually gives me a NP about 10-15W lower than my eyeball watts on the computer so I aimed at 166W during the ride. VI: 1.03. TSS: 289.7. IF: 0.691 (goal: 0.7). Distance 112.841. Avg Pwr: 147W. Avg Cadence: 79 rpm. Avg HR: 121 bpm. Quads ached about the whole time probably from the Shenandoah Valley hills I rode on Wed. 1 bathroom stop and 1 stop for H2O at shoppettes.
Nutrition: I have found Infinit to work the best but ran out so I went with 2 bottles of Gatorade EN, 1 bottle of Infinite, and 1 bottle of H2O. Sipped on 1 gatorade bottle/hr, then H2O + gel/hr, then Infinite/hr, then H2O. Used 3 GU pineapple Roctane gels. Nibbled on gels about 1/hr or as the quad ache or hunger dictated. No GI or other cramping issues. RR#2 plan to use Infinite and endurolyte. "
Comments
Anyone,
Thanks for the feedback. Great stuff. Patrick mentioned I had alot of coasting, presumebly hills, but my course is pretty flat excpet for a couple of overpasses. Also, the 2nd half of my route has more stop lights and traffic. Should I change my route to an out and back to avoid the traffic? Or, just keep the same route to make sure I compare apples to apples.
Thanks again,
George