Vineman second RR
Monday was my second RR for Vineman 70.3 on July 18th. It went a lot better than the last one (which was a disaster), but I still have some issues/questions.
Bike setup – I think I’ve got all the free speed that’s available. Todd has helped me get my fit dialed in, I had my wheel cover on (amazed at how it didn’t really impact the handling in the wind), aero helmet ready to go, and I was planning on trying a new bottle setup (one bottle mounted horizontally on the aero bars, and a bottle on the down tube). Thought about using one of the bottle mounts that puts the second bottle up under seat instead of on the down tube – but if that got bounced I’d have a problem. I was unable to try my race tires because I waited until the day before and was unable to get the new tires on my flashpoint 6o wheels. I’ll try again tonight. If I can’t get them on, maybe I’ll get some different tires. Since my old tires have 400-500 miles on them, I assume I do want to get the new ones on before the race?
Starting the day – got up around 6:00 and had a promax bar and a serving of Perpetuem. Total calories about 550. Finished about 6:15. Started riding at 7:30.
Bike – The route that I use is an out and back of 50 miles. The first (and last) 30 minutes is easy riding to get to the main road where I start trying to hit my power targets. The route is mostly uphill (slight 1-2% grade, and a couple of actual climbs) on the way out, and just the opposite on the way back. It went better than last time, but I was still off on my NP and VI. My FTP is 181, and target NP @77% was 139 watts. One the way out I only managed NP of 130. I was watchful about not going over my 3rd or 4th gear for any length of time. Maybe I backed off too quick, but didn’t bear down again quick enough when I backed off too much? VI was 1.06. I hit virtually no red lights (too early on July 5th), and had my Garmin set to auto pause. Coming back wasn’t as good. My NP was only 118. Since it’s mostly downhill, I probably should have been shooting for around 132 (1st gear). VI was 1.11 – maybe that is because there were more red lights at the later hour. Nutrition worked fine. I figured out that the setup I was trying will work. The first aid station is at 19 mines, and I still had one good drink left in my 24 oz bottle when I got to 19 miles. Aid stations are more frequent after that during the race. I use water in the bottle on my aero bars and concentrated infinit in the bottle on my down tube (I like to be able to manage nutrition and hydration separately – I think having the two combined last year when it was really hot got me into trouble). Kept it to about 200 calories per hour. Stomach felt fine.
Run – The run was pretty uneventful (thankfully – last time I had to walk a good deal of the second 30 minutes). I was able to run the whole hour at my target pace dictated by my testing. I drank 100 calories of Gatorade the first 40 minutes, and that seemed to be fine on my stomach. I struggled a little to keep running the last mile, but was able to keep going. HR was aoubt 5-10 bpm higher than I expected. Hopefully it will be a little easier (and cooler) in the race. Maybe I needed more calories? Maybe I needed more rest?
I’ve got some questions scattered above, so any suggestions would be appreciated – especially on evening out my power a little, and feeling a little fresher during the run. I have one additional power question. How easy do I ride the first 30 minutes? I’ve heard Rich say ride the first 30 minutes like you’re visiting with your friends. That would be slower than my 1st gear that is 5% below my goal power for the whole bike.
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Comments
I will try to answer them all here, but there are a lot! Congrats on the RR, first of all, awesome. Love that you bounced back.
#1 -- new tires = totally optional. not required. Imagine trying to get that new one off on race day...
#2 -- VI tells me that you were okay, no worries being cautious with Gear 4, some gear three every now/then won't matter as long as you don't stay there!
#3 -- The power drop could take more focus from you, but that should be it. Riding hard downhill is a skill for sure.
#4 -- Staying on it with a high HR on the run can prove tough, esp at the end of a long ride. It's more a function of the heat and how you hydrated during the ride, not more food. So drink up on the bike (more water) and stay cool on the run (ice in hands, sponge on face, etc., etc).
Nice work!
P
Thanks for the feedback. I'll see about the tires before this weekend, but the old ones are gettting pretty beat up, so I think it's probably a good idea to get something new even if I can't the Vittorias on.
This riding with power really does take a while to master. It's unbelievable how much you can spike your power without even knowing it - even if you're trying to take it easy. I'll keep trying.
I actually think that I was well hydrated coming off the bike. I drank approximately 68 oz of water and 20 oz of my concentrated Infinit, and made a pitt stop about every after 1:10, and then again at about 2:30. Maybe I need to drink more on the run. Or slow down a little more when it is hot - maybe stay at my starting pace.
What Patrick said regarding riding well downhill. I find it is a little easier keeping wattage numbers up while riding downhill by concentrating a little more on the upstroke. It works for me.
What swim wave are you in Bob? I'm 7:58. Hope we can cross paths.
Vince
Vince - I'm at 7:34, so I'll keep an eye out for when you pass me on the bike. I'll be on a Kestrel Airfoil Pro (with a wheelcover of course), and will be wearing an orange forward motion singlet. I'll try concentrating on the upstroke - thanks
I will see you off on the swim. My ride is a Ridley Dean with front and rear tri-spokes for this race.
It's going to be a warm run. No shade at the 5-7 mile area. Hills aren't too bad.
Vince
I will see you off on the swim. My ride is a Ridley Dean with front and rear tri-spokes for this race.
It's going to be a warm run. No shade at the 5-7 mile area. Hills aren't too bad.
Vince
Black Kuota Kalibur tri bike with an EN-labeled wheel cover.