@Coach Patrick fresh of the Raleigh 70.3 boat. Looking for alittle direction for this week. I know I'm swimming and biking this week, I'm just curious as to running and when to start. I'm set to start Adv. GF Plan week 7 on 6/12. Can we do a post race coach chat or something also?
@Josh Church - you can schedule of course call me anytime under the my plans tab on the website, so go for it. I think Brenda also posted the link to you in group me.
I really don't want you running for a week, you have a lot of your year left and the best thing you can do is let your run legs absorb the work. Your swim and bike links will keep you loose but your body needs a bit of downtime to absorb what you just did to it!
So this means maybe getting outside for a short brick on the weekend and picking things up the following week as scheduled
@Josh Church - good to talk today. Just to remind you, the main takeaways are:
Continue excellent recovery post Raleigh. This includes no running or at least a minimal running starting next week.
No special changes for the swim leading up to the race.
Our goal is to have you hit all the runs, especially from a frequency perspective. If the fatigue starts to mount, the first thing to go is the fTP/interval run.
After two weeks of training, consider modifying Sunday ride to be captive two hours. After a 30 minute warm-up, you will do some standing intervals in a bigger gear. Ideally you will be able to brick run off of this for one or two miles (not a lot). This helps you achieve your run frequency goal and makes you stronger without the mind-bending work of a true ABP ride.
@Coach Patrick Just checking in with an update. Uploaded the full IM Adv. plan this week so im about to start some major work for IMCHOO. Run
Recovery from Raleigh went well, I have been able to hit 5-6 days of running per week with the following weekly milage totals: 23.7, 26.6, 24.6
I have been keeping my pace at +/- TRP since I have a history of ITB and PTTD. These seem to be linked to times when I ran z3 intervals and extended z2 stuff.
Really hoping to stay in the 30 mile range for the rest of race prep, which should be attainable with the longer long run.
Bike
Nothing special going on here, I feel like I should have done longer rides up to this point, maybe im just paranoid.
I still sticking with the 251 FTP i have not tested since raleigh, and im hoping to verify with the upcoming saturday ride how I feel.
I know we said nothing special from a swim and bike perspective for IMCHOO so im not to worried about being "behind" or "under powering" at this point.
Swim
Just getting these workouts done. I do feel strong and smooth in the water and my times have not been too shabby for me.
I have been focusing on a fast for me turnover, finger tips down, elbow up pull, and a little kick to keep those feet up out of the way. These queues help me to always be mindful of my form.
Etc
Been sleeping good and plan to continue that.
Air Relax, stretching and rolling are keeping me loose and fresh feeling
Body comp staying in check
Being mindful of training nutrition and hydration, supposed to be a hot week this week
Planning to ride the bike course in Chatt one weekend just to re-familiarize myself with the ins and outs
@Josh Church thanks for checking in! I know you feel "behind" but it's important to remember that you've already done Raleigh… So that means that you both trained and rest it. You are behind on in the sense that there are other people doing crazy workouts and you feel like you should also be doing them!
Sometimes a good exercises is to go back and take a look at your training log from last year and compared to what you've already done this year. More often than not you will be surprised that where you were at, which is great, versus where you think you should be, which is usually crazy. :-)
I agree 100% with you on the run. There's no need to be flashy here whatsoever and what you've done in the last few weeks will set you up well. In addition, consider limiting your long run as you build things up to no more than two hours in a single ago. That you were speed and fitness level I don't think you really need it.
I agree 100% with you on the run. There's no need to be flashy here whatsoever and what you've done in the last few weeks will set you up well. In addition, consider limiting your long run as you build things up to no more than two hours in a single go. At your speed and fitness level I don't think you really need it.
As for the bike, there still time to do one or two hit out rides if you really want to. Basically you would be combining Saturday and Sunday into a single session and get A long ride in. Sometimes folks feel like that's a good mental benchmark for them before the race? I'll leave that to you… I personally find that total volume for the week is a better indicator of my fitness than any individual ride. Let me know.
I really like where your head is that with the swim. It's a lot of little things that make you better there, so continue the mental focus and see what gives you the biggest return. At the very least, if it's not going to make you faster on race day at least it will distract you!
@Coach Patrick I did look back and was comforted.lol. My following question is right inline with combining sat and Sunday rides.
Here it goes: So I'm planning on going down to ride the CHOO bike course on the weekend of August 5th or 12. If end up going down on the 12th that puts my RR 1 the following weekend the 19th.
Should I alter workouts the Sunday following my IMChoo course ride so I'm not over doing it for my RR the following weekend?
Or do my normal plan of a 90min ride followed by a 1-2 mile run?
I know I'm not supposed to feel special for RR's, it's work to be done.
@Josh Church - that's a good question. It all depends on how much cycling you do. If you're just going to do a sing-along ride, then I would plan on making it longer than 112… Maybe 120 or 125. Then Sunday could just be the brick run that was missing from the day before, and that's it.
Remember that Race Rehearsal #1 is usually part of camp week and involves multiple days of cycling… So make sure that is integrated as well. For example, you could double down on the rides this early weekend and have next weekend just be one simulation day and time. Let me know!
@Coach Patrick To simplify my final decision Im going all in on Camp/RR1 a week earlier than the plan suggests. I'll do Friday and Saturday's rides and run on the Choo course.
Thursday 10th: Swim
Friday 11th: Bike 112, Run 6
Saturday 12: Bike 112, Run 30min
Sunday 13: Run 13/2hrs
Monday: Rest
Tuesday: Swim
Wed:Bike, Run
Sundays run I will do at home. I will definitely be assessing, probably a little paranoid about my ability to run safely with good form. Past flare-ups with running seem catch me at inopportune times.
Just have to ok all this with my wife, thankfullly she enjoys Chattanooga.
Am I leaving anything out, is this a good approach to get the most ROI?
@Coach Patrick -Im on week 12 of the 20 plan. This is supposed to be a test week, I would rather not. I want to continue my training and increasing volume without this test week. Is that ok? -Also, I just want to be clear about your directions. You mentioned in a previous post about the Sunday ride of 90min then 1-2 mile run to keep my run durability up. Continue this correct?
@Josh Church - I am fine with that, but there's nothing wrong with taking one or two days of rest. I personally just did two days off, and I feel amazing. Unfortunately I am no more handsome, but you get the idea! So consider resting, and then for sure close out the week strong.
Yes, I want you to keep up that one durability. Ideally your run is somewhere between 30 and 35 miles per week range. We don't need anything more than 40 so don't go crazy. Why don't you let me know what your weekly volume has been for the last six weeks and we can go from there
@Coach Patrick I usually take off Tuesday because of work as of now. But that day will be an extra swim day in a couple more weeks. im just getting to 30miles running this week. Here are my last 6weeks: 11(post 70.3), 24, 26.4, 24.5, 22, 29. Legs are feeling good FYI. Probably end up with 32 this week.
@Josh Church - perfect! Your builder is exactly what I want. If you end up with 32 this week then you can bounce around between 32 and 35 for three more weeks… A total of four weeks… Before you go above 35.
The only reason we would break That rhythm is if you need to have a more run specific week because of travel/work. Keep it up!
@Coach Patrick I'm doing my camp week this coming weekend, Cap the Sunday run at 2hrs Correct?
Also, my Saturday ride was a little off IF .72 i don't know if it was just extra fatigue or I did notice a few more drop outs/inconsistencies on my power meter. Getting fresh batteries for the RR. Should I try to hit IF .75 during RR?
@Josh Church - yes please to capping the run. It's not the distance that matters it's how you fuel that that I care about. This is your chance to really up your game… So we want to get that right.
Well the difference between .72 and .75 seems great, as you get tired over the course of the year it gets harder and harder to stay there. I wonder if you go back and divide your ride into hour long segments if your power was off the whole time or started to drop at a certain point?
I still want you to write easy for the first 90 minutes...then you can dial in .75 to get to work.
You can always be a little more aggressive on race day, but remember you will be tapered for that! Good luck.
@Coach Patrick Update following Camp Week Overall it was a good load of training and learning about my self and familiarize my self with the course again. Nothing out of wack with travel, nutrition or other logistics.
First day felt ok not special monitored power and HR, intermittent clouds allowed for some breaks from the sun, hot at the end and while running for sure.
Here is a link to Day 1 ride http://tpks.ws/p1hg1. I wanted to stay between 172w-188w but for some reason came in well below??I took about 9 min to refuel and pee thats the only substantial stop I made.
Any thoughts or feed back from my ride file?
Day 2 I took it very easy and controlled http://tpks.ws/BybC4. I was comfortable all day and felt surprisingly good. Had a good push at the end. I thought the benefit of the ride would come from just being out there staying steady/controled, not necessarily trying to hit certain zones. Am I wrong?
Also My 13 mile run was limited by HR, 87* dew point 68 at the beginning. I did a great build up with my hr after mile 6. http://tpks.ws/gxKTU
All the normal power, average power, seemed messed up on Training Peaks and I don't know why. On the second day I did turn off the "add in zero's" on my Garmin but I'm pretty sure I shouldn't have. I turned it back on after finishing.
Is there any viable info I can't take from the power profile?
@Josh Church thanks for the update...always good to get back there!
1) when you ride to a certain power, most of the time you will come in below it. This is because your power has an upper limit that you won't exceed but you are okay being below it (do no harm). If I want an NP of 235, I have to ride 240 to 245 with focus...and it will fall there. That said, the start of the second loop is where your power dropped out...you were good at the end on both loops...some good info on your focus for race day! Your HR was solid and looks good.
2) Yes to just having time out there on Day Two..and the strong finish is also impressive there.
3) Very solid run...you are getting fit young man!
I can't see your power profile, but I think that you can use those numbers. I hear you on the AP/NP issue...your VI is less than one!
@Coach Patrick just checking in First of all, Congrats on a great race!!
I had a bit of a hiccup running last week. Went out for my long run and the ol' ITB got irritated. I stopped, rolled and did some lite stretching. Was able to finish 12 for my long run. Did not run fri, sat, or sun.
Started fresh this week and I'm back to normal, should have 30-32 mi this week. My main goal was to be healthy for my RR run next week and I think I'm on the right track.
I'm convinced my jumpy power readings are a combination of Stages (signal drop reputation) and signal interference. This causing it to trickle to low power even when I am at a consistent cadence/pedal pressure, then it will shoot up to where it should be. I'm using a garmin 520 between the aero bars. It's the only place I can see it and it mostly picks up. I will use the strategy you explained above, power will keep me honest as to not over-power and let the watts drop when my speed is up. I feel pretty in-tune with rpe, hr and pedal pressure so I take all this into account when trusting my power meter.
Ill get back to putting hay in the barn until RR#2. Talk to you soon.
@Josh Church - Great call backing things down. While loosing go home and see you like that much now, your body is definitely feeling the training load.
Less good running is better than no running at all!
I am wondering if you can wear a watch on put it in your back pocket of your jersey connected to your power meter. It would technically be closer than your bike mount and may have a different set of power data by the end of your ride. Will be interesting to compare that to what you were getting off of the handlebars?
@Coach Patrick I don't know why I didn't think about stashing my watch in my jersey. I'll do that tomorrow and next weekend and see what happens.
From what I have read, most people move their computer around and try to find a spot that has minimal drops. I've tried on top of the aero bottle and multiple places on my aerobars. I also have plans on switching to power tap pedals or a quarq through the club. I feel like people have less issues with them.
5 hr Ride went good today and 3 mile run. Will finish up this week running 33 pain free miles, I'm glad I finally made a good decision about my run, usually push through like an idiot.
-I would like some advice about nutrition. I've been using the same infinit formula for a couple years now with no issues, until now. -After about 3.5 hrs I get a little stomach ache. Doesn't effect my physical output but it makes me not want to drink anymore. -I think it could be something as simple as taking a salt pill every hr and taking in some water along with my infinit. This is what I do on race day but I haven't been as disciplined with the salt during my training rides.
I want to discuss some running tactics for IMChoo after my 18 mile run Thursday. I'm not super strong on the hills but I came out halfway decent last year. All I can really do is practice HR control because hills can blast it. Anyways we can talk about that with some data from my long runs and RR run.
@Josh Church - curious to hear how the experiment went!
The infinIT is pretty tricky like that. A lot of it depends on how you mix it. If you were concentrating at things can always go south. It's quite possible that you simply are processing fluids differently now than you were earlier in the year. That's one of the reasons that makes it so tricky.
Let's have you add in the salt pill per hour and have a bottle to sippy a little bit a water for when that happens. Or at least make a stop to get a bottle when that does happen so you can test it out. That sounds like the best possible option. Without a doubt, you absolutely need to keep consuming fluids and calories after 3 1/2 hours on the bike. That's what sets up the run! Why don't you outline for me what you want the tactics to be on race day. No one is really strong on the hills on race day, but a lot of people could be really stupid.
The way I like to think about it is how do I minimize the early cost of the hills so that it doesn't slow me down in the middle… And how can I check myself into running harder at those hills at the end when every fiber in my body wants me to stop.
@Coach Patrick I opted for my road bike on Sundays ride, so much fun. I will experiment with the PM again this weekend.
I am aiming to come off the bike with a TSS 268-271. That's a IF of .69-.70. I think that sets me up for a good run. I have seen the TSS tables/calculators but never tried to replicate in a race.
First 7 miles will be my easy feed zone, no major hills except one kicker at mile 7.5. This leads to the hills across the river, i will limit the pace based on heart rate as I'm sure it will be a hot day. So far my HR plan is: 1-6 140-142(expected Bike AHR) 7-20 145-148 Cap 155 on Barton Ave. 21-23 cap 155 this is climbing Barton again and the neighborhood hills 23-24 Climb Barton last time and then foot bridge. I plan to keep HR 155-160 as tolerated. And 160+ when I hit the foot bridge to the finish.
I attached a screenshot, hope you can see it, that has details from my 2016 Run and the hill sections with HR details
I hope to hold these HR's but be a little faster this year. If it happens to be a cool day, I'll take advantage of it as I can.
@Josh Church - all of that sounds pretty good, but I'm here to tell you that your piece is it going to get faster at higher heart rate. You are just going to be able to hold on at the same a slower pace. A lot of it has to do with how are you fuel up early on so we got to get that right for sure. Let me know how the tribe I goes all of that sounds pretty good, but I'm here to tell you that your pace is not going to get faster at higher heart rate. You are just going to be able to hold on at the same a slower pace. A lot of it has to do with how are you fuel up early on so we got to get that right for sure. Let me know how the driveway goes I think your mental execution plan is perfect they just got to do it!
My RR run went great. Very rainy but I got it done. It's on strava if you can check it out.
- im pretty sure your dictation is something like. My rising HR won't translate to faster paces through the day, correct?
- Best scenario I'm able to hold on and not slowdown, got it. I only have HR and time on my watch on race day so don't worry about me chasing numbers.
- I have been working on my run fueling because I know I was lacking some calories and carbs on last years run. During my race rehearsal run I did my planned amount of GE per mile 4oz, and used shot blocks with that to fill the gaps. It worked great I was never hungry, which I do on some of my long runs. And I added a salt pill every 4-5 miles.
I know now it is all set up on the bike though. I'm still getting that set in stone and it should be with this weekends ride. If I have issues or just can't seem to get it together I will definitely ping you.
A multitasking triathlete is a dangerous triathlete.
Race day was 97+ and dew point 72ish. That's the only excuse as to why I ran so much slower than my RR. I just obeyed my HR with no attention to pace, and came out in 6 in my AG. Very crazy I know.
This will probably be 88-91 if we are lucky but that's better than 97 I guess.
@Josh Church - Hey man don't get me wrong, I'm not saying you shouldn't run slow in the heat at all.
I'm just saying that the chart you sent over to me seem to have very slow predicted times for each zone based off of your heart rate ( but maybe I was looking at the historical side versus the predicted side?).
Looking at your training I can tell that a nine minute mile for you is very manageable. And, all things being equal, I expect you to run pretty close to that for part of the race unless it is the surface of the sun.
If it's going to be that hot then we need to focus instantly on the type of things you're going to do on the bike to mitigate the cost of the heat.
These include ramping up first hour fluids (3 bottles of GE?) and being very consistent over the remainder of the ride. Plan on having an extra bottle cage or you can put a water bottle that you can pour yourself intermittently as you climb hills to keep the core body temperature down. This is very important in the last 15 miles of the bike.
Once you exit T2 you've got to get soaking wet again just to keep the core body temperature down as you watch the heart rate. This is also when you do the majority of your eating in the first 6 miles. Once you're through that you can focus on staying cool as the calories do the work and you'll be much better off than the competition.
@Coach Patrick Yes you are correct that was all historical stuff from Raceday 2016. And I would be happy with 9:00 miles defiantly, I want to break 4 hrs on the run and that would do it.
Im all about downing some GE on the bike, I peed 4 times on the bike last year. I can totally do that again.
Thanks for all the tips, I'm revamping my race plan from a couple weeks ago. All this will help me get some solid plans made.
By the way, I was able to shift around my aero bottle and GPS. So far my power meter seems to be keeping a more consistent signal, the big test will be tomorrows long ride. Fingers crossed!
Comments
~ Coach~ Coach P
@Coach Patrick fresh of the Raleigh 70.3 boat. Looking for alittle direction for this week. I know I'm swimming and biking this week, I'm just curious as to running and when to start. I'm set to start Adv. GF Plan week 7 on 6/12. Can we do a post race coach chat or something also?
So this means maybe getting outside for a short brick on the weekend and picking things up the following week as scheduled
- Continue excellent recovery post Raleigh. This includes no running or at least a minimal running starting next week.
- No special changes for the swim leading up to the race.
- Our goal is to have you hit all the runs, especially from a frequency perspective. If the fatigue starts to mount, the first thing to go is the fTP/interval run.
- After two weeks of training, consider modifying Sunday ride to be captive two hours. After a 30 minute warm-up, you will do some standing intervals in a bigger gear. Ideally you will be able to brick run off of this for one or two miles (not a lot). This helps you achieve your run frequency goal and makes you stronger without the mind-bending work of a true ABP ride.
Please keep me posted!Just checking in with an update. Uploaded the full IM Adv. plan this week so im about to start some major work for IMCHOO.
Run
- Recovery from Raleigh went well, I have been able to hit 5-6 days of running per week with the following weekly milage totals: 23.7, 26.6, 24.6
- I have been keeping my pace at +/- TRP since I have a history of ITB and PTTD. These seem to be linked to times when I ran z3 intervals and extended z2 stuff.
- Really hoping to stay in the 30 mile range for the rest of race prep, which should be attainable with the longer long run.
Bike- Nothing special going on here, I feel like I should have done longer rides up to this point, maybe im just paranoid.
- I still sticking with the 251 FTP i have not tested since raleigh, and im hoping to verify with the upcoming saturday ride how I feel.
- I know we said nothing special from a swim and bike perspective for IMCHOO so im not to worried about being "behind" or "under powering" at this point.
Swim- Just getting these workouts done. I do feel strong and smooth in the water and my times have not been too shabby for me.
- I have been focusing on a fast for me turnover, finger tips down, elbow up pull, and a little kick to keep those feet up out of the way. These queues help me to always be mindful of my form.
EtcI agree 100% with you on the run. There's no need to be flashy here whatsoever and what you've done in the last few weeks will set you up well. In addition, consider limiting your long run as you build things up to no more than two hours in a single ago. That you were speed and fitness level I don't think you really need it.
As for the bike, there still time to do one or two hit out rides if you really want to. Basically you would be combining Saturday and Sunday into a single session and get A long ride in. Sometimes folks feel like that's a good mental benchmark for them before the race? I'll leave that to you… I personally find that total volume for the week is a better indicator of my fitness than any individual ride. Let me know.
Here it goes:
So I'm planning on going down to ride the CHOO bike course on the weekend of August 5th or 12. If end up going down on the 12th that puts my RR 1 the following weekend the 19th.
Should I alter workouts the Sunday following my IMChoo course ride so I'm not over doing it for my RR the following weekend?
Or do my normal plan of a 90min ride followed by a 1-2 mile run?
I know I'm not supposed to feel special for RR's, it's work to be done.
Remember that Race Rehearsal #1 is usually part of camp week and involves multiple days of cycling… So make sure that is integrated as well. For example, you could double down on the rides this early weekend and have next weekend just be one simulation day and time. Let me know!
Thursday 10th: Swim
Friday 11th: Bike 112, Run 6
Saturday 12: Bike 112, Run 30min
Sunday 13: Run 13/2hrs
Monday: Rest
Tuesday: Swim
Wed:Bike, Run
Sundays run I will do at home. I will definitely be assessing, probably a little paranoid about my ability to run safely with good form. Past flare-ups with running seem catch me at inopportune times.
Just have to ok all this with my wife, thankfullly she enjoys Chattanooga.
Am I leaving anything out, is this a good approach to get the most ROI?
-Im on week 12 of the 20 plan. This is supposed to be a test week, I would rather not. I want to continue my training and increasing volume without this test week. Is that ok?
-Also, I just want to be clear about your directions. You mentioned in a previous post about the Sunday ride of 90min then 1-2 mile run to keep my run durability up. Continue this correct?
I usually take off Tuesday because of work as of now. But that day will be an extra swim day in a couple more weeks.
im just getting to 30miles running this week. Here are my last 6weeks: 11(post 70.3), 24, 26.4, 24.5, 22, 29. Legs are feeling good FYI. Probably end up with 32 this week.
Also, my Saturday ride was a little off IF .72
i don't know if it was just extra fatigue or I did notice a few more drop outs/inconsistencies on my power meter. Getting fresh batteries for the RR. Should I try to hit IF .75 during RR?
Well the difference between .72 and .75 seems great, as you get tired over the course of the year it gets harder and harder to stay there. I wonder if you go back and divide your ride into hour long segments if your power was off the whole time or started to drop at a certain point?
I still want you to write easy for the first 90 minutes...then you can dial in .75 to get to work.
You can always be a little more aggressive on race day, but remember you will be tapered for that! Good luck.
Overall it was a good load of training and learning about my self and familiarize my self with the course again. Nothing out of wack with travel, nutrition or other logistics.
- First day felt ok not special monitored power and HR, intermittent clouds allowed for some breaks from the sun, hot at the end and while running for sure.
- Here is a link to Day 1 ride http://tpks.ws/p1hg1. I wanted to stay between 172w-188w but for some reason came in well below??I took about 9 min to refuel and pee thats the only substantial stop I made.
- Any thoughts or feed back from my ride file?
- Day 2 I took it very easy and controlled http://tpks.ws/BybC4. I was comfortable all day and felt surprisingly good. Had a good push at the end. I thought the benefit of the ride would come from just being out there staying steady/controled, not necessarily trying to hit certain zones. Am I wrong?
- Also My 13 mile run was limited by HR, 87* dew point 68 at the beginning. I did a great build up with my hr after mile 6. http://tpks.ws/gxKTU
All the normal power, average power, seemed messed up on Training Peaks and I don't know why. On the second day I did turn off the "add in zero's" on my Garmin but I'm pretty sure I shouldn't have. I turned it back on after finishing.Is there any viable info I can't take from the power profile?
1) when you ride to a certain power, most of the time you will come in below it. This is because your power has an upper limit that you won't exceed but you are okay being below it (do no harm). If I want an NP of 235, I have to ride 240 to 245 with focus...and it will fall there. That said, the start of the second loop is where your power dropped out...you were good at the end on both loops...some good info on your focus for race day! Your HR was solid and looks good.
2) Yes to just having time out there on Day Two..and the strong finish is also impressive there.
3) Very solid run...you are getting fit young man!
I can't see your power profile, but I think that you can use those numbers. I hear you on the AP/NP issue...your VI is less than one!
Not sure what that is...maybe it's all the 0s from the time you are stopped (do you have auto pause enabled?): https://forums.garmin.com/forum/into-sports/cycling/edge-500/7284-
What head unit do you have? And has this ever happened before?
~ Coach P
First of all, Congrats on a great race!!
I had a bit of a hiccup running last week. Went out for my long run and the ol' ITB got irritated. I stopped, rolled and did some lite stretching. Was able to finish 12 for my long run. Did not run fri, sat, or sun.
Started fresh this week and I'm back to normal, should have 30-32 mi this week. My main goal was to be healthy for my RR run next week and I think I'm on the right track.
I'm convinced my jumpy power readings are a combination of Stages (signal drop reputation) and signal interference. This causing it to trickle to low power even when I am at a consistent cadence/pedal pressure, then it will shoot up to where it should be. I'm using a garmin 520 between the aero bars. It's the only place I can see it and it mostly picks up.
I will use the strategy you explained above, power will keep me honest as to not over-power and let the watts drop when my speed is up. I feel pretty in-tune with rpe, hr and pedal pressure so I take all this into account when trusting my power meter.
Ill get back to putting hay in the barn until RR#2. Talk to you soon.
Less good running is better than no running at all!
I am wondering if you can wear a watch on put it in your back pocket of your jersey connected to your power meter. It would technically be closer than your bike mount and may have a different set of power data by the end of your ride. Will be interesting to compare that to what you were getting off of the handlebars?
how have other people solve this issue?
From what I have read, most people move their computer around and try to find a spot that has minimal drops. I've tried on top of the aero bottle and multiple places on my aerobars. I also have plans on switching to power tap pedals or a quarq through the club. I feel like people have less issues with them.
5 hr Ride went good today and 3 mile run. Will finish up this week running 33 pain free miles, I'm glad I finally made a good decision about my run, usually push through like an idiot.
-I would like some advice about nutrition. I've been using the same infinit formula for a couple years now with no issues, until now.
-After about 3.5 hrs I get a little stomach ache. Doesn't effect my physical output but it makes me not want to drink anymore.
-I think it could be something as simple as taking a salt pill every hr and taking in some water along with my infinit. This is what I do on race day but I haven't been as disciplined with the salt during my training rides.
I want to discuss some running tactics for IMChoo after my 18 mile run Thursday. I'm not super strong on the hills but I came out halfway decent last year. All I can really do is practice HR control because hills can blast it. Anyways we can talk about that with some data from my long runs and RR run.
Why don't you outline for me what you want the tactics to be on race day. No one is really strong on the hills on race day, but a lot of people could be really stupid.
I opted for my road bike on Sundays ride, so much fun. I will experiment with the PM again this weekend.
I am aiming to come off the bike with a TSS 268-271. That's a IF of .69-.70. I think that sets me up for a good run. I have seen the TSS tables/calculators but never tried to replicate in a race.
First 7 miles will be my easy feed zone, no major hills except one kicker at mile 7.5. This leads to the hills across the river, i will limit the pace based on heart rate as I'm sure it will be a hot day. So far my HR plan is:
1-6 140-142(expected Bike AHR)
7-20 145-148 Cap 155 on Barton Ave.
21-23 cap 155 this is climbing Barton again and the neighborhood hills
23-24 Climb Barton last time and then foot bridge. I plan to keep HR 155-160 as tolerated. And 160+ when I hit the foot bridge to the finish.
I attached a screenshot, hope you can see it, that has details from my 2016 Run and the hill sections with HR details
I hope to hold these HR's but be a little faster this year.
If it happens to be a cool day, I'll take advantage of it as I can.
- im pretty sure your dictation is something like. My rising HR won't translate to faster paces through the day, correct?
- Best scenario I'm able to hold on and not slowdown, got it. I only have HR and time on my watch on race day so don't worry about me chasing numbers.
- I have been working on my run fueling because I know I was lacking some calories and carbs on last years run.
During my race rehearsal run I did my planned amount of GE per mile 4oz, and used shot blocks with that to fill the gaps. It worked great I was never hungry, which I do on some of my long runs. And I added a salt pill every 4-5 miles.
I know now it is all set up on the bike though. I'm still getting that set in stone and it should be with this weekends ride. If I have issues or just can't seem to get it together I will definitely ping you.
The real question is what are your race day paces 10:30 when you run 8:40s in training?
A multitasking triathlete is a dangerous triathlete.
Race day was 97+ and dew point 72ish. That's the only excuse as to why I ran so much slower than my RR. I just obeyed my HR with no attention to pace, and came out in 6 in my AG. Very crazy I know.
This will probably be 88-91 if we are lucky but that's better than 97 I guess.
Yes you are correct that was all historical stuff from Raceday 2016. And I would be happy with 9:00 miles defiantly, I want to break 4 hrs on the run and that would do it.
Im all about downing some GE on the bike, I peed 4 times on the bike last year. I can totally do that again.
Thanks for all the tips, I'm revamping my race plan from a couple weeks ago. All this will help me get some solid plans made.
By the way, I was able to shift around my aero bottle and GPS. So far my power meter seems to be keeping a more consistent signal, the big test will be tomorrows long ride. Fingers crossed!