Suzanne's LP RR
In addition to this being a RR in the sense that I was biking and running, it was a good rehearsal in freaking out about things that could go wrong and getting a terrible night's sleep. For example, on Friday night I was convinced that my tires were worn and needed to be replaced and that I would have a blowout 25 miles from civilization. Why? I don't know why. All I know is that I wasted a good amount of time that night frantically looking over every bike repair book I own and Googling "how to figure out if your tires are worn". 
I picked a tiny recreational park in the middle of nowhere MD as my "home base" to avoid too many traffic lights and planned two loops. The route has a few short climbs that are a bit steeper than anything I'll encounter in LP (to my knowledge) but overall it was a rolling course (as you can see below).
I'm planning on e-mailing my power data to Patrick later, but my GW is 133 watts. I finished the ride with an NP of...133 watts! Average watts was lower but I'm assuming NP is the metric to look at? IF was .70 and VI was 1.07. I made 96 miles in 6:02. I was able to stay aero (aside from climbing) the entire time.
Nutrition was another big success of the day. I was a doofus and only had 3 hours worth of Infinit left. I brought along a flask of Hammer Gel to finish off the day. Because dehydration has caused problems on the last few rides (in the form of stomach gas), I programmed Garmin to beep every 15 minutes. Very helpful! Anytime I felt vaguely gassy or unsettled I'd drink more, and I made sure to drink at every beep. I ran out of Infinit at around 4 hours and experienced my usual hunger where it feels like my stomach is eating itself inside out. At this point I switched to Gel - probably consumed only 250 calories for the remainder of the ride - and it worked like a charm. My stomach quit whining, it took the Gel without complaint, no gas, etc. I am definitely working Hammer Gel back into my LP nutrition plan as a result.
The run off the bike was pretty good. The biggest question I had to answer with this run was nutrition. I know that gels at this point are tricky so I brought a handheld bottle with that Perform stuff. It tastes like crap but my stomach liked it just fine.
Onward and upward from here!
Comments
How's the new bike?
sounds like great execution. You should send P the file and post the data here regardless. Someone may see something that you do not. Must be really nice to be off the trainer eh?
Nice job, Suzanne. And glad the new bike fits and has received roadie approval.
Looks like you nailed it. Nice work!
Big congrats on getting it done so soon after your crash. Must have seemed like a piece of cake compared to that drainer RR you did.
Dave
Entire workout (124 watts):
Duration: 6:11:02 (6:33:26)
Work: 2761 kJ
TSS: 299.6 (intensity factor 0.701)
Norm Power: 133
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 96.617 mi
Min Max Avg
Power: 0 258 124 watts
Cadence: 29 131 79 rpm
Speed: 0 35.1 15.6 mph
Pace 1:43 0:00 3:51 min/mi
Hub Torque: 0 345 64 lb-in
Crank Torque: 0 591 135 lb-in