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EN Full Advanced Week 18 RR #2 Plan

No changes from last one since RR #1 was a mess due to getting sick and a mechanical that required a trip to the bike mechanic. 

Like before, keep it simple and easy.  

Up 4 AM, breakfast, coffee, loaf around.  
5:30 AM pack car
6:00 AM  drive to Jordan Lake. Eat a power bar and drink some gatorade while driving.
6:45 - 7:00 AM.  Get in the water.  Swim out 2,100 yards, turn around, come back.  My watch vibrates and beeps every 500 yards so after the forth beep I will continue a little and start looking at the watch for yardage.  

Take about 10 minutes to switch from swim to bike, eat a cliff bar, put bottles in cages, fill BTA, synch all my gadgets and calibrate power meter.  I do a 32 mile loop.  Plan is to have 4 bottles on the bike (including BTA) so I can do two loops.  Stop at car, swap bottles, and do another loop, then an out and back to reach 112.

Fuel for the first two laps will be Infinit Go Far. Maybe a gel if I feel like it. Then from start of loop 3 through the finish will be a mix of Go Far, Jet Fuel, and some shot blocks to up the caffeine and load up a bit on calories prior to the run.

End the ride at the car.  About 10 minutes to put bike away, fill run bottles, etc...  

6 miles with the first 3 at an HR of 130.  Will probably come off the bike with an avg HR around 122.  Thats just too low to run at.  It would be a walk.  So bumping it to 130.  After 3, bump it up to 135.

Hoping it all goes well this time.

Comments

  • I hope it goes good this time. Solid plan. Mine has already changed due to a chilly swim this evening. 
    Focus on your numbers and nutrition. Notice when things are good and when they are bad, hopefully none of those. 
    Stay steady without fading on the bike. 
    Good luck man, I'll check out your day when I finish up. I'm expecting great things! 
  • RR #2 Report

    Unlike RR #1, this one went very well, with only a few hiccups.

    Got to the lake 10 minutes late, which is actually early for me.  The lady who is always there taking pictures of the lakes wild life was parked next to me and getting her gear ready so we chatted for a while.  She headed on down to her spot at the waters edge and I got my goggles, cap, and swim buoy thingy all set.  

    It was pretty damn windy and with the summer drawing to a close, the bass fisherman were out in force.  Why does a 19 foot bass boat have a 250 HP motor?  How fast are these fish?   So needless to say, the lake was a choppy mess.  Which doesn't bother me. On race day I kinda like it as most people struggle in a heavy chop.  The water level has fallen quite a bit, so I had to swim well out from the shore line.  Jordan Lake is man made reservoir.  You can actually swim into submerged trees if you get close to shore when the water is down.  I've done it.  Talk about freaking out and thinking something is trying to eat you.  Not something you expect to happen 100 yards out.  So I was probably 200 - 300 yards out from the shore line.  Boats love me.  Time for swim was 1:03.  Slower than I would like, but I wasn't really pushing it.  Just smoothed it and kept myself under control to fight the waves and boat wakes smacking me in the face constantly.  

    Got out, did all the bike prep and headed on out.  Remember that wind I mentioned?  Ya.  Cycling is like golf.  The wind is always in your face.  It was never ending.  Can't wait till My Windsock emails me their analysis.  The bike was going pretty well, just kept it light and easy for the first hour then dialed it up a little.  At mile 30 had a massive blow out on the rear.  Felt like a leaf blower was blowing on my leg.  I really thought the sidewall blew out and my day was done.  I'd of just thrown in the towel. Had to walk a little ways to a place I felt safe changing the tube out.  Was on a narrow two lane road with no shoulder.  Luckily the tire wasn't damaged.  But spent quite a while inspecting and reinspecting.  Never had a flat this violent before.  Got it all fixed and hopped back on.  Took it real easy for a while as I still thought the tire had to be damaged.  Felt good so got back to work. Did I mention wind earlier?  Ya, it just kept getting stronger.  Also launched a few bottles at inopportune times and had to turn around and fetch them.  Finished up the bike.  Put it in the car.  Put on run shoes, hat, and filled water belt and took a leak.  Headed out on the run.  Per Coach P, my watch only shows HR.  No pace, no distance, nothing.  Just HR.  So 3 miles at 130 cap, then 3 at 135 cap.  I'm not sure I can do that on race day.  Not knowing all the info will drive me nuts.  But for at least the first 6 miles I will leave the HR screen on.

    I felt, from head to toe that I could run all damn day.  ALL DAMN DAY!  At mile 1 and 3 had a GU and drank gatorade every mile.  I plan on preloading in the first 6 miles with 3 or 4 GU in case I can't eat much later.  Which is doubtful.  If there is one thing I can do it is eat.  A lot.  If I could find a way to carry a pizza on the run I would.  Seriously.  I may adopt Susan Haag's (SP?) nutrition plan of McDonalds cheeseburgers on the run.  Mmmmm, cheeseburger.  

    Very happy with today and believe I have earned a great day at Chattanooga.  Now to go out and get it.

    I can't wait to suffer!  I chew on suffer.  I chew on agony.

    #WorkWorks


  • Great to hear Brian, sounds like your in top shape. My RR went ok except for the bike as well.

    I put my race wheels on Thursday and everything was good. Washed my bike and checked all bolts Friday and again, EVERTHING was ok.  Started the ride after swimming and I noticed a little break pad scrub when going up hills. Nothing I haven't had before, I'll fix it when I get done today. Next thing I know I'm going DOWNhill and my bike is pulsing. The thing was full on breaking somehow. Anyways, I stopped and fixed it the best I could. 50 miles later I made it back to the house and fixed it for good. Legs were little tired from fighting the breaks on some early hills and my watts where higher than usual on hills. Oh well, resistance training.

  • I'm dropping my bike off at the shop after tomorrows ride to have my wheels put on, race chain, and everything checked out.  I'm no bike mechanic.  And the new bike has Magura Hydraulic breaks and I am sure I would screw them all up if I tried to adjust them to fit the carbon wheels.  

    We're supposed to wash our bikes?  I thought the gatorade and GU patina made them faster.
  • Yea, your bike sounds fancy. I gotta have a clean bike but I leave my white grip tape dirty so people know I'm legit
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