IMLP race rehearsal #2
In the books! I don't have all of my data here with me, but thought I'd post the report to get any feedback I can.
I was able to get enough calories down in the morning (1 Naked Protein Smoothie, 440 cal, and 1 can FRS, 90 cal) about an hour before the ride. I just didn't have it in me to get up stupid early and try to simluate race day butterflies that I knew I couldn't simulate, so I went for this modified version instead. Fueling never felt like a problem.
I set up an 'aid station' at my in-laws house, and did 4 x 25 mile loops, in order to be able to refill my aerobottle with water (as if an aid station) and get my calorie bottle, as if in special needs. Plan was to use water in the aerobottle, and one concentrated 3 hour feed bottle on the down tube (trying to get away from the x-lab rear holder) for each 50 miles. Nutrition worked well. Never had any GI issues, nor any low energy periods.
On the bike, FTP is 243, so my target is 160 for the first hour, then 170, with 180 and 190 my long and short hill gears (from the calculator). 170 is 70%. I rode easy the first lap, and it felt quite easy. Second lap, I brought it up to riding the target 170, hitting the hill gears as appropriate (route was a bit hillier than I'd thought it would be). Felt like I'd worked a little harder than I wanted to on the second loop, and the third and fourth I had a hard time hitting the 170 target. Periodically, I'd look down, and see 110, 120, 130, despite thinking that I was working at target watts. Kinda frustrating. Overall stats were
100 mi in 5:48
1st loop = 159 NP
2nd loop = 167 NP
3rd loop = 149 NP
4th loop = 148 NP
Overall = 157 NP (plus or minus 1 or two, can't quite remember)
Did 6 x 1 mile loops to run, in order to stay close to hydration (forgot my fuel belt). Hit all loops very comfortably at 8:20 pace, which is goal pace +30. Ran the last 1 mile or so closer to LP (~7:50), and again, felt fine, like I could go on close to indefinitely.
I've been working a ton on bike position recently to re-create an old position where it didn't hurt. I think I've been successful in recreating that position, and now just need a few more rides in it to build up the positional durability. I'm hoping that the ability to keep at goal watts improves with some positional adaptations that I've been driving over the last few weeks. But the bottom line for me was that there was no way I was riding 112 miles in the previous position (lesson learned from RR #1), so this is absolutely necessary, even if it means knocking a few watts off the targets.
So, lessons learned:
- Nutrition seems to be working. Never felt full, low, or any other unpleasant situation.
- Bike pacing is still a bit iffy., Much improved over the RR #1 on the course, but still didn't really feel easy, mentally or physically. Also need to identify better tri shorts than the ones I rode in.
- Run pacing is really coming together. Feeling very comfortable with what's going on there.
Love to hear any thoughts from the experienced vets out there!
Mike
Comments
Thanks!
Mike
Mike - Here are my thoughts. I'm not a power geek, so I won't comment on your numbers, but -
1. Slowdown on the second half of the bike is probably all mental. It will be a different issue on race day, when the mental work will be: first half, hard work to keep watts low enough; second half, keep pushing when others around you are fading. The taper, crowds, and race environment will make that second half work a bit easier than in a solo RR.
2. The fact that your run felt so easy indicates you left left some watts on the table during the bike - goes back to your mental focus for the race needing to be pushing that second loop.
3. Race kit: Here's what I've worn the last ten IMs I've done. I'm on my third generation of DeSoto's tri suit now. They have it on sale for 40% off, but they may not fit you - only L and XL in stock. (You could get 2010 model for $70 more, I guess.) I wear an M, at 5'9.5", 145#. It's got long legs, power fabric for the thighs, non-eleastic griper at the bottom of the legs, long front zipper, cooling fabric up top, broad shoulder straps to keep off the sun, and flush pockets in the back and legs for gels, pills, etc.
PS- 6x1mile loops for the run? Ugh, shoot me! That took a lot of mental focus right there!
I prefer 5 hr energy drinks now when the going gets rough.
Vince
Re: Caffeine. I'm not a coffee drinker. I tried vivarin pills twice last year in races, with disasterous results each time (why I did it the second time is beyond me.) Played havoc with my hydration, mental focus, and I had leg cramps. Coke on the run works just fine for me; 12 oz Coke has 1/6th the caff. of a cup of coffee (which is what a pill has, too), and I take in about 15-20 oz over the 4 hour run.
Running any sorta comfortably after 6 hours on the bikes makes it obvious that you are on the right track. As for it being easier on race day to hold watts on the second loop I am going to have to disagree there. Have not read too many reports from Placid with a negative split bike. Part of that is cause the wind is always stronger on the second loop making the downhill slower and the ride from Wilmington to town harder, the rest is cause everyone is tired. The key is to have as small a delta as possible.
Plus you are going to have a super speedy front wheel...that will make all the difference. Taper well. You have done lots of work. Now it is time to reap the rewards!
Al, I think I'm going to order the tri short version of those. This is the 20th time somebody has told me that they're terrific, so I might as well listen.
Nemo, oddly enough 6 loops wasn't bad at all. I guess I've learned recently that I just really like running.
Chris, I'll keep that in mind on loop #2. Thanks again for the new "1 thing"!
Mike
I found that throwing a 2nd dose of chamois cream in the shorts at special needs stop made the 2nd half of the ride much more tolerable. Just a thought.
Nothing to add, your going to rock it.
I love the DeSoto Forza shorts with 4 pockets. www.desotosport.com/products/product.asp
Looks like you are ready to me, Mike.