RR #1 Plan
Prepping for my first RR in the haus at the LP Rally this weekend. I am planning on skipping the out/back section on the second loop making the mileage 98mile on bike. This may take me close to 7hrs if not over that time frame. Took me 6.5hr to do 82mile this past weekend and that was with some interval work. Not sure if I should be running off of this ride then or not.
Wake at 6AM 1/2 bagel with PB and 20 oz gatorade. Begin working on 40 oz of water before getting on bike at 8AM. Clif Bar 7-7:30AM before getting on bike.
Gear Set Up: HR strap on, monitor mounted on stem, speedfil on downtube filled with concentrated Infinit (10 scoops?! for 200 cal/hr), 2 x 20oz water bottles on back. Will need to refill water bottles at some point if hot. Also fuel belt on top tube with $ and extra tube. Plan to wear EN cycling kit to carry extra stuff (flat repair kit, clif bar in case of need extra cal) helmet 
light weight socks and riding sun glasses.
? I have a garmin for run portion, should I wear it the entire race? try to put on in T2?
Pacing Plan: HR only on the bike z1 being 128bpm plan to stay no hotter than this for first 90min. Then will inch up to no more than 132bpm. That is low z2. Focus on staying patient on the hills and not spiking HR, keeping RPE low. Focus on form on downhills and staying aero as much as possible. Things to watch for saddle discomfort as well as R knee twinge, note how they feel throught the ride.
If advisable I will run 1 hour off the bike at z1+30sec pace 9:45min/mile. Plan to put on garmin, change into tri top and tri shorts, change into thicker running socks, shoes, running sunglasses and visor. Grab hand held water bottle with 1/2 gatorade (or maybe PERFORM stuff and 1/2 water).
Any feedback is appreciated. Thanks all!
Comments
- Do you have enough Infinit? 10 scoops would be five hours' worth? Should you carry seven (14 scoops)? Are you taking extra gels?
-Are you taking an extra electrolytes with you?
-(In Kitima's voice), sunscreen plan?
I'd try out the Garmin on the wrist. I wore my (off) for my HIM RR last Saturday and it worked nicely. I turned it on 1/2 hour before the end of the ride and it picked up satellites nicely. Do you have a 305 or 310xt? Is battery life an issue at all?
Good luck and have fun!
What beth said about sunscreen and Thermolytes. I assume LP will be hot and humid. Do everything during your RR's to dial stuff in now.
- What is your hourly caloric goal? Do you have a plan to meet that goal (Infinit, gels, or my favorite - mini strawberry fig newtons)?
- I like to wear my Garmin on the bike. Like Beth, I turn it on towards the end of the bike to get sat coverage. You will lose the sat coverage in the changing tent but it should catch immediately upon getting outside again. Even my trusty 310XT has a hard time picking up sat coverage at times from a "cold" start.
- Do you have your EN Chicka motivational motto written on your arms?
Can't wait to read your post RR report.
John
OnB is closed due to construction, but I think Rich has an alternate plan. On keeping HR low, remember the hills right after the ski jump to the descent are the worst...so pace yourself. You can refuel back in LP at halfway or down by the out and back; I would have some extra infinIT in a ziploc just in case. Your top two goals are riding right effort and getting food in. If you can run after for 15 or 20 minutes, great....but the first two goals matter more. Good luck!
P