RR2 IMCdA
This weekend didn't work for scheduling my 2nd race rehearsal, so I took the day off of work today to get it done. Weather was fantastic! 73 degrees, light winds. I rode the entire IMWI course, but started at the beginning of the loops in Verona, so did two 42-mile loops, then out/back from Verona to/from downtown Madison. I did the whole 112 miles. Yes, I know. But did it anyway.
PLAN: Ride 112 miles, Avg watts 130 (IF .69), total of 2 bottles of Perpetuem (7-8 scoops total) and 5-6 bottles of Heed/water, endurolytes/S-caps @1-2/hr. 1 cliff bar or almond butter/jelly sandwich, plus 1 pkg luna moons/sharkies/ or cliff blocks (whatever sounded good at the time). Run 1 hour at 10:00 pace.
ACTUAL: Pretty close to exactly as planned! 112.85 miles (rode a little further past Monona Terrace before turning around to head back to Verona) in 6:49, Avg watts 131 (NP 137, for VI of 1.05). Nutrition/hydration was a little less than expected because of the cool weather (15-20 degrees cooler than what I've been riding in for the past few weekends), probably 1 3/4 bottles of perpetuem (6 scoops), 4 1/2 bottles of Heed/water. 1 almond butter/jelly sandwich, 1 pkg cliff blocks. Ran 1 hour @9:45 pace.
THOUGHTS:
~ Very pleased, although 130 watts seemed pretty low. Everything felt great. I rode the course today 13 minutes slower than I did at IMWI last year, where I had a pretty decent run and felt great in the last 6 miles of the run. I've just been borrowing a powertap occasionally, and this was really my first ride training with power that I truly paid attention to it and tried to maintain a specific wattage. I have been having a hard time getting an accurate FTP test, and feel like it's probably higher than what I've tested at. Will re-test next week, with my training partner as a "rabbit". Looking forward to having my own PT starting tomorrow!! Loved the new Joule, which I used for the first time today.
~ It's hard to maintain a low VI on the IMWI course!
~ It's really hard to run at EP + 30". Was chomping at the bit the entire time.
~ felt a little guilty about waiting for great weather to do this RR, since I haven't ridden in rainy weather at all this season. But then I think back to my first IMWI in '06 when it was 50's and rain the whole day, so I'm not too concerned about my ability to get it done in crappy weather. Been there.
My training this year has been really spotty and inconsistent, and I'm very thankful that I've carried over a lot of my fitness from last fall (thanks to the OS!) after doing IMWI. Also glad to have a fantastic training partner that kicks my ass regularly. 
I'm pretty pleased to be where I'm at, and just looking forward to having fun and enjoying the beautiful scenery at CdA! I'm so accustomed to doing an ironman on a very familiar course, since i generally get out on the IMWI course over a dozen times a season...but at least I was able to take my bike to CdA and ride the course once last year. Plus, having the power meter will help me be smart when riding an unfamiliar course. 
Comments
Hey Michele,
Good on you for getting it done! What was your TSS and IF for the ride? VI of 1.05 is excellent for any course, especially WI.
What Rich said. 1.05 VI on that course is very, very good. Looks like a susscessful rehearsal to me as evidenced by your solid run.
Thanks all!
@Rich - I was a little confused about the IF and TSS, since my avg watts were right on target from the Power Racing Calculator spreadsheet, yet TSS and IF are quite high. Joule and poweragent say the TSS is 336.8, IF 70.3. Just noticed that those are based on NP, not avg watts. Plus my overall time was higher than what I estimated from the spreadsheet. Hmmm. Hopefully will get an accurate FTP test in the next week or so, and re-do the calculations with these factors in mind.
Great work! I can sense in your note your enthusiasm! Good stuff!
TSS looks a little high? I believe 300 or less is the goal? But I will let others confirm.
And IM CdA is a ton of rollers. Be sure to focus on not spiking watts up the hills. Keep head down and stay in aero, focus on holding goal watts. Mentally hard to stay "in the box" at times as other hammer up the hills. But you can do it!
Good luck on the FT test. And I believe your "rabbit" should actually be called a "pacer?"
Focus should be on holding watts steady, pushing as hard as you can and on the verge of puking. Not spiking trying to chase down a rabbit like I do sometimes on my regular ride days. :-)
Again, good work and enjoy IM CdA. The bike course is beautiful!
John
IF is NP/FTP. And TSS is calculated from IF. So the NP is the significant number to look at (vs. average Power). Also, what you set as your FTP will affect the IF too. So you are right in wanting/planning on FTP testing soon.
The MOO and CDA courses have an eerie similarity. I've done both races, and the bike courses feel like fraternal twins. They both have a Rimrock Rd, one has Garfoot, the other has Garwood. If you can do a VI of 1.05 on IMWI, you'll have no trouble having a super race June 27th.
FWIW- I seem to recall someone saying that the Joule has the FTP preset or stuck on some artificial number? So the IF and TSS score it gives you isn't gonna be accurate?? Am I remembering this right? Something about a software fix that is forthcoming?? Anyone?
Oh- and yeah, those first few miles SHOULD feel like the easiest thing ever. I'd say you are on your way to having an awesome race at IMCDA!
@Nemo - yes, I read that info about the Joule. Thanks for mentioning it! There is a way to manually set the FTP in PowerAgent and it updates it on the Joule, so I already had done that. The TSS in the 290's that was predicted by the pace spreadsheets was based on NP (not avg power) of 131, and my NP was 137, so that contributed to my TSS being higher than what I was expecting. I also underestimated the overall ride time by about 20-30 minutes, so adding those extra minutes made the TSS higher as well. Now that I understand the spreadsheets better, it's starting to make sense.
@John - "pacer" - Good point!
You'll be in a great place in CDA. The nice part of CDA is that for the most part, every hill has a nice descent on the other side...so keep on those watts to get the speed up (avoid the temptation to coast until you run out of gears). My biggest fear for you is spending too much time in cold water there (all our chicas suffer); so hope you are well dressed, well fed and ready to rock that swim!
P
I have a neoprene thermal cap, and just purchased some IM-legal booties. Keeping fingers crossed that the CDA water warms up a little more in the next couple of weeks!
Ditto on the hills and payback, with the addition that every single one of them has a false flat at the top = you can't roll over these by just spiking your watts a little bit at the finish. You might think you see the top...but you'd be wrong
I just read the wiki post about the amended TSS info for those of us expecting to ride over 6 hours. Makes sense. All is good. Thanks again, everyone!
You are so ready girl!
You going to be riding so within your limits (I still think your FTP is 200 or more), you'll have a wonderful run. Just draft the swim as much as possible