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EN Full Advanced Week 15 RR plan

I like to keep things as simple as possible.  I'm really good at over thinking things and bogging my mind down.  And to make it worse, my 920XT broke last week and my 935 arrived today.  So I have no idea how to use it.  Gonna have to wing it.  Hopefully it works on the swim and run.  Will use the Edge 520 on the bike.  So here is the plan.

4 AM alarm.  Eat breakfast and drink coffee.  Lots of coffee.  Mix 6 24 ounce bottles of Infinit.  Add 1 serving BASE salt to each.  And a couple servings of BASE Amino between them all.  Put bottles and bottled water and gatorade in coolers.  
5:30 AM put bike in car along with goggles, New Wave Buoy, towels, sneakers, and hydration belt for running.  Put coolers in car.
6 AM.  Get in car and drive to lake.  Eat Powerbar
6:35 arrive at lake.

Put on buoy, cap, goggles, and head to water.  There is a nice 800 meter point to point swim from a boat ramp to a beach.  Will probably go back and forth till I reach @4,200 yards give or take a few.  Lake is warm.  Like upper 80s warm.  So won't really push too hard.  

Get out of water, head to car.  Pull out bike.  Calibrate PM, fill BTA, throw 2 bottles in Xlab behind saddle.  Put on cycling jersey instead of Tri Top.  Brutal sun tomorrow.  Gotta protect the skin and tats.  Head on out on a 32 mile loop.  Do loop twice.  Return to car, refill BTA, 2 new bottles behind saddle, quick spray with sun screen, and on my way for another loop.  Car will be at mile 96ish.  112 is the plan, so I will continue on by then turn around and come back to end @112-113.

Now the fun starts.  It will be 100+ degrees and now we get to run.  Plan is to attempt HR at 130 for 3 miles, then 135 for 3 miles.  I will probably come off the bike with an avg HR of 122 for the last hour.  Thats a walking pace HR.  Thus the acceptable bump to 130. 3 miles out, 3 miles back, done.  Go jump in lake to cool off.  

My fuel on the bike is 24 ounces Infinit and 1 gel an hour.  Puts me close to 400 calories an hour. My bike computer beeps every 15 to eat/drink.  I will have an extra bottle available if I feel I need to grab it at mile 96. 

My fuel on the run is @ 5 ounces of gatorade every 15 minutes and 1 gel at 20-30 minutes.  This is lower intake than race day.  I don't have to fuel a marathon tomorrow.  The feeding on the bike should carry through for the 6 miles.  

There will be nothing fancy about my bike set up.  Going with my regular training wheels, not my race wheels.  Thats really the only race day change.  

Looking to push an average power of 190 (FTP 258).  There will be some climbs and will probably have over 4,000 feet of gain.  Hoping net power comes in under 215.

Will repeat on Saturday minutes the swim and with only a 30 minute run.  No changes to bike set up or plan planned.  

Comments

  • Just quickly reading through your plan It sounds well thought out. That early morning is very close to race day early, bonus points.  
    You could probably do a mini salt load the day before with the heat your expecting??
    Swim
    • I know your swim is solid (from strava) and your easy pace will still be moving pretty good. 
    • I dont know how much you swim in OW, just remember all your cues and keep that cadence up.
    • Work on sighting with good form, goggles out of water only and keep feet from falling.

      Bike
    • Just pace like race day, Are you planning on 30 or 60 min JRA then hitting that FTP target? Elevation gain is close to CHOO so you'll get a good feel of the elevation change.
    • Like you already know the heat will be enemy #1, again probably like race day.  My RR watts were lower than I wanted but I was truly going for a good last hour on the bike and I took no chances.
    • I would stick an extra bottle of infinit in your jersey just for insurance. I empty a plastic bottle of water out and fill it, fits in my jersey better. 
    • D you have pee stops planned? Thats one thing I usually do so I can drink a ton during RR's.

       Run
    • Like you said, your bike fueling will overflow to your run. So i think you will be good with your planned nutrition.
    • Obey your HR in that heat, Im sure the last half of your run will be warm to say the least. 
    • I think you need arm coolers, your always training in that crazy heat.
    Hope you have a great RR#1, your a beast. Your trainging is looking solid heading into IMChoo.
  • @Josh Church

    I think one thing that has kept me coming back to this 32 mile loop is there are 5 porta-potties at various locations throughout.  Never have to really worry about or look for places to go to the bathroom.

  • Well, so far this weekend has been a total disaster.  Friday, got to lake, swim was good.  No problems.  Water in upper 80's so took it a bit easy.  1:10 for the 2.4.  Though I greatly question the accuracy of the GPS on the 935 for this swim.  I swim this lake all the time.  I'd wager big money I went a good bit further than the 4,2XX yards it says I did.  

    Felt great coming out of the water.  Filled my BTA, put bottles on the bike, synch'd all my electronics and head out.  30 minute easy spin, then upped the power and was cruising along.  At 40 miles I got sick.  At 50 I decided it wasn't safe to be out here any more and I needed to stop.  But I was 14 miles from my car.  So just limped back to the car and went home.  Ate, drank, relaxed.  Figured I'd just knock it out on Saturday.  

    Got to lake this morning as its the starting point of my normal long ride loop.  Got bike set up and headed out.  1 hour easy spin.  Then settle into a higher power.  At mile 45 I had the mother of all dropped chains.  Totally wrapped itself and locked up.  I have to take it to the bike shop to get it fixed.  Its a total cluster f**k.  Called wife, she picked me up and took me to my car.  Did the 30 minute run at TRP.  

    So basically two totally wasted days with little to no benefit and a huge negative to the mental side of things.  

    If tomorrows 2 hour run goes the same I might as well just throw in the towel.   
  • 1) Tomorrow's run will go great.  Do your thing.
    2) You had a great swim!
    3) You had 2 days where you didn't get the volume you wanted, it's not the end of the world.

    Everyone has a bad day or two every now and then definitely not worth throwing in the towel.  The way I look at it, your legs will feel solid for your run and you won't have as much fatigue starting your next week of training.  You still have 3+ big weeks of training.  That's plenty of time to be prepared.
  • @Brian Terwilliger Doug nailed it.  While you missed some bike volume there is lots build in to the plans just keep things rolling.

    As a side note - In my IM build this year I crashed on a 5 hour bike and never got to do my 2nd RR.  This also caused two weeks of missed swims with only one in the open water and I missed the final long run of 2 hours 20 minutes.  As you mentioned this is mentally challenging.  I went on a bit of a eating binge and gained 3-4lbs.  I still had a great race in Lake Placid this year but I also had to adjust my times accordingly finishing with a 26' PR because of execution and some better run fitness.

     All this is to say while it's not been optimal you still have a lot of build up fitness, there still some training to do that you can utilize on race day.   



  • Don't let the past weekend define you. Your build thus far has been good. 

    Stay positive on tomorrow's run and make sure your nutrition is on the money. 
  • One of my favorite Metallica lyrics is "Energy derives from both the plus and negative."

    Thats how I'm looking at it.
  • Thanks again everyone for the comments last week.  This Saturday was much better than last.  3,100 yard swim.  Lake was a mess so cut it a little short.  Fishing tournament going on and the water was all torn up from bass boats doing 100 mph all over the place.  And a stiff wind didn't help.  Probably roughest I've seen the lake outside of a storm.

    101 mile bike went pretty smooth with no hiccups other than coming up a little short on liquid the last loop and having to take it a bit easy the last 10 miles.  

    5 mile run off bike at first 6 miles target HR.  Went great.  Even was sub 8 the last 2 miles.  
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