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.
0
Comments
You could probably do a mini salt load the day before with the heat your expecting??
Swim
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.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.
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.
Stay positive on tomorrow's run and make sure your nutrition is on the money.