Trent's (No Crash thank God) RR for LP
I picked a dandy day for my final race rehersal. It was 76 deg. at the start this morning at 6am. each hour into the ride I saw about a 4 degree increase with the final temperature off the bike at 93 deg. and a heat index of 99*. Yeah it was freaking hot. I knew it was going to be a hot day but didn't anticipate it to get that hot that early and thus didn't plan for enough water on the ride at all. I think I had plenty of nutrition as I had 5 bottles of Ironman Perform and one PowerBar.
Well the ride was pretty uneventful until about mile 87. I had started out nice and easy with an IF of .70 and with each hour into it I bumped it up one point, as .71 in hour 2, and .72 in hour 3, and so forth. Everything was OK but in the 3rd hour with the heat going up I could tell I needed water more than I had and by mile 87 was out of nutrition and water. I had 5 gruelling miles to get to home for more water and nutrition and started struggling really bad. Realized there was nothing I could do so don't push it. I settled down to about .68 IF and made it home to refuel. Downed another bottle of water, grabbed another to go, and a bottle of Ironman Perform and took off for the final 20. It probably took another 5 miles to get feeling better and not as dehydrated, but was able to ramp back up to .70 to .73 for the rest of the ride home. Final time with all stops and refueling was 5:04:38. and 260 TSS with a .71 IF for total ride. I thought not too bad with a bonk of dehydration in there. Hopefully this will not be a problem at LP as either temps not this crazy hot or at least I'll have a lot more times to get water and nutrition in race at aid stations.
On to the run, a real suffer feast in the 93 degree heat. My wife, Doris, was a real trooper and went out on her bike with me on the run to carry bottles of water for me. As I told her when I got back from the bike, if I don't carry enough water out there I will dehyddrate or suffer heat exhaustion. Well I didn't dehydrate since she was there with enough water but felt like I almost could suffer heat exhaustion, so I had to ulter the run plan a little. I ran 8:00min/miles to 8:30min/miles for each mile, and then would stop pour water over me, drink some, then pour more on me, and if I felt cooled down enough I'd take off again. This seemed to work but netted me a pace of like 8:45's or so as my time for the 6 miles was 52:58 and a real suffer feast in the heat. On a good note though, the legs felt great with no pain and did feel like they could go faster but the heat just forced you to stop to cool the body down a little.
Glad to have the final big workout done and can't wait to start the taper and heal up a little more
I had a good solid weekend with 246 miles of biking with 560TSS and 10 miles of running for another 78rTSS
Comments
PS- thanks for letting us know up front there were no crashes. I'm almost afraid to read the reports these days!
Way to get it done (safely)! Now enjoy some well deserved rest and go crush LP.
So happy for you that it went well. Really amazing bike split. You are ready!
Have you calculated you sweat loss on the run in those kind of conditons? I am consistantly up in the 85 - 93 OZ per hour when the heat index hits tripple digets. The body has trouble prosessing that much liquid.
Nice job on not crashing. Now to stay safe for a couple of weeks and put all that good fitness to use by executing. It is not a big topic of conversation but step one of proper execution is not running into anything. I am looking forward to sitting on the deck at the Pub and watching you fly by!
FWIW it was hotter than hell in the adirondacks today [all weekend really]. While running yesterday I was thinking that if it is like this in a few weeks there would be carnage on river road. Joule said it was 92.84 on my ride today.
P
Vince
D A M N! {insert EN 3.0 bowing emoticon here} Good work!
You're a freakin' monster, Trent. Nice work.
1. No crashes. You've met your quota.
2. Recognizing your dehydration and dealing with it.
3. Doris. She deserves a big hug and kiss for being your personal run team car.
See you at LP soon!