Boulder RR #1

LFBell

I woke up at 7 had a 250 cal Ensure. Had another at 8 and a cup of coffee on the way to drop off my kids.

Dropped off my kids and began setting up my bike. ( I just ride from their daycare). I forgot my  helmet and had to drive 30 min round trip to get it, ugh.

Got back and I was off about 9:15am. 6 scoops of infinit in small chamber aqua cell, water with 3 scoops enduralytes in lg chamber. carried an extra water bottle but usually never need it inless it's really hot. Weather today was overcast, I could see the rain clouds moving in.

Feeling pretty good, trying to keep my HR in my zone 3 (153-160). I could tell the winds were begining to pick up and it was going to be a challenge.

1st 21.67 miles: ave speed-18.6, ave HR-154

2nd 18.35 miles Ave speed 17.7, ave HR 150

last 16 miles ave speed-17.8 ave HR-151

Question: my overall average HR was 152, but the Garmin Training Center said this:

zone 3-42.39 minutes

zone 4-3 hours

zone 5-18 minutes

Did I push too hard over the hills, that is where my heart rate increased to zone 4 and above. But if my average is still in the low end of zone 3 did I execute properly?

The run:

3 miles out, pace 9:04, kept wanting to go faster but held back.

3 miles back:8:45 (goal of 8:30) started to feel tired and hungry. only carried water. I usually bring infinit run formula on the run but opted out since it was only 6. Was going to have a gu, but left it back at the car. Did I feel tired b/c of bike execution or lack of nutrition on the run?

Boulder will be a hot run. It was in the 60's today. Had it been hotter I would have melted.

Jessica

 

Colleen Doody

Jessica, I did Boulder last year, and it's a great race!  I don't know if you're familiar with the course (I can't tell where you live from your avatar).  However, you really want to be careful about the long false flat early in the loop.  It lasts from about mile 5 to mile 10.  Watch your heartrate and don't get discouraged if your speed seems low.  You'll get a fun, fast downhill soon enough!  As for the run, it's hot!  Last year (when this was still an independent race), they had lots of ice on the course.  I wore arm coolers and kept putting ice cubes in them close to my pulse points.  It really helped keep me cool.

Good luck and have fun!

chuckg

Don't be discouraged, Boulder is a GREAT place to race, anytime. The course is really fun and fast. The bike course is pretty fast once you turn off of the hwy 36 @ St Vrain. Once on St Vrain, there will be a sign telling cars to slow down (left side of the road), ignore it. There is plenty of room to carry quite a bit of speed through that section. The only bump in the road is a small hump once you get back to the "diagonal". You can get up it pretty easy without having to stand up. You have to ride it twice and it's such a fun ride you won't be disappointed the second time. Be prepared for almost no shade on the run. Once you run up the fist hill (right out side of the park), from then on, you can really run. Again, absolutely no shade, but flat. Have fun and enjoy the nice view of the flatirons from the res.

LFBell

Thanks, I did race it last year too when it was still independent. And yes I am paying twice as much to do it again, but oh well, it's close to home...Colorado Springs. I remember liking the bike course, I remember the false flat. But oh the hot run course has me scared. Arm coolers aren't a bad idea. I typically stick spounges in my top and dump water on them when they dry out. I've been doing most of my bricks in the heat of the day, but my RR was nice and cool. Thanks again for the tips.
Jessica

Coach Patrick

Jessica -

* Keep an eye on that HR and just set a "cap" for the bike that you don't want to exceed (say top end of your z3) at anytime; when you hit it you need to back off bit.
* The run bonk was probably calorie related...you are running on fumes at that point and can't afford to miss any feedings!

P

LFBell

Thanks Coach P!!