My sincere apologies for not being in touch the past 3 weeks.... so much happening. Life at home is ((tough)) as i navigate a very difficult season with my bride of 16 years.
I also just completed the sale of my company and so there is lots to do to transition ownership and ensure stability in the organisation. Yes its been crazy busy. That said, no excuses... I am still training.
I am training pretty well, I'd say, and as my weight has now gone under 80kg I am pleased about this and it has shown in my training speeds. SOmetimes I must switch a few days around which isn't ideal but work / kids requires this!
Diet - I definitely have more weight to shed. I have gotten comfortable the past 3 weeks at 79.9kg... time to push down hopefully under 79 consistently. Sleep - has been inadequate.. less than 6 hours a night for the past month. No injuries and definitely tired in training. Am trying to change this by getting my tail into bed earlier.
In terms of training After speaking with coach P, we discussed a 2-3 week VO2max training block followed by some bike volume for 2-3 weeks. I also let him know that my 70.3 Portugal was postponed to 6 Nov. I am not sure if these changes are reflected in the training plan. The week training notes seem to say this is the final race prep phase, but with the race pushed out 6 weeks, should this phase also be pushed out 6 weeks?
[image: image.png] Ive built up good strength on my biking and am climbing better than ever, although thats not really saying much!) Still FTP is v low which was one element coach said we could work on over the summer. Happy to continue these ftp efforts and mix in a volume week or two as you guys dictate.
anyhow, I am alive and want to continue seeing gains, so lead me!
Also, will work diet accountability again, which fell off this past month, hence no progress.
Looking forward to hearing from you re: this week's training and potential change in the plan!
Have a great one both
Stuart
PS - if you are considering a trip to the swiss alps instead of french alps this time, I would happily be involved in the planning etc. (A sort of tour de Suisse?) I am based in Geneva and I saw you had planned on flying into Geneva on your way to some French alp cycling!
I mentioned at the beginning of the week on the thread and with Coach back when we had a call together that my A race (70.3 portugal) had been pushed back to from end September to 8 November. As such, I wondered if I should be starting my "final 12 week" training block but rather pushing the start of that out another 6 weeks in line with the new schedule.
Patrick, I think you recommended doing some focused bike work over the coming month, if I remember correctly?
Anyhow, I thought I could go to my training plan, update the new "end date" for 2020 half bike focused plan to reflect my new race date. This then erased my next 6 weeks of training (ie from now up until 16 August) I then changed the end date of my "short course plan advanced to 16 August (which made sense logically, but it doesn't seem to update in my calendar so now i dont have any workouts for hte next 6 weeks!
(!!!)
What should I do? Today, I would normally be doing some sort of interval work, but today there as a 1h40 z2 run scheduled so am a little confused
@Stuart Kibbe Thanks for the note. You are all set in Final Surge. Congratulations on selling your company! 😀The long run today was the answer. Nice work staying consistent through all the external demands and making the food choice changes to drop the kgs and keep them at bay. Quite a juggling act. Getting your workout in is always a win!
We round out the week and then start the Get Faster plan, which has 2x tougher FTP and VO2 interval workouts Coach Patrick was talking about (the longer Zone4 work during the week and weekend workouts with 5' Zone 5 work). This block will bridge you to the Half Bike focused plan when start the 12 week race specificity block mid-August. We have planned for post race recovery period and the transition to out Durability program through Dec. I'm looking forward to getting back our weekly check-ins! Talk to you soon.
hi Matt I hope you're doing great. here in Switzerland we have had the kids off on vacation so it's been a substantial juggling act at home. as you can see in my training log there have been some inconsistencies where I have not been able to organize my schedule correctly. mostly this is my disorganization rather than pure "I did not have an option."<br/><br/>my home life with my wife is still very difficult, to my great chagrin, and this has proved challenging for me as well. I am encouraged by the training and by the team.<br/><br/>my shoulder is feeling a little bit better so I hope to get some swims in the lake over the coming 6 weeks. I have not yet swam this year. diet has also been something which has been a little more difficult to regulate during the summer with the kids and outings etc. I think I have gained about 3 lb, and I hope to lose 5 once the summer vacation concludes and we go back to a more disciplined family rhythm.<br/><br/>my event has been moved to 8 November so this is actually quite encouraging. at this stage I do not feel prepared at all for a strong finish. that said I did have an 85 kilometer bike ride recently which I was happy with overall. I could definitely see me running off the bike<br/><br/>I guess my biggest concern at this stage is fueling. I do not have extra cash at the moment given what is happening at home, to purchase fancy supplements etc. I am really nervous about how to fuel and I want to start focusing on this as soon as possible. other than salt sticks, how should I approach getting calories in my body, how much should I drink, my brain is all over the place here and I think this will be my downfall if anything.<br/><br/>again thank you for your comradery and professionalism<br/><br/>Stu
Stuart,
You are getting a lots of kid time. That's awesome. Yeah you have some inconsistencies, that is to be expected. We all shoot for ideal, but lots of good days really make the difference. Zooming out, the phrase I read recently was "Don’t worry about it, just do good things." Glad to hear you felt good on your 85km ride and your shoulder is feeling better too. The weight will ebb and flow, overall you are still down more than up and know what you have to stay on track. For fueling, try for 90 g carbs/hr. Some studies have shown that is the upper limit for carb intake and you can get a lot of those carbs from your sports drink and augment as necessary. For the fluids, we have a sweat test that is in week 1 of HIM plans. It involves weighing yourself before an after a long ride + accounting for the bottles you drank.
@Stuart Kibbe Looks like @matt limbert took care of all of your CheckIn questions here as well. You don't need to buy fancy supplements, you can eat all manner of stuff and run on Water if needed. At a minimum I would get some Nuun (for electrolytes) if possible.
As Matt noted, doing a sweat test will give you a really good idea of where to start with the training!
We don't have any more free months for Zwift here, very sorry. That was part of a promotion, and we only do it a few times a year for new members.
I hope you are well! Moving into 6 weeks out from my race, its my "training camp week". I am slightly nervous about my hydration and nutrition. I have noted the following sweat loss over a few long training sessions:
bike: 1.6litre per hour
run: 2.2litres per hour
I extrapolated this to a 5 hour race (1:40 Half, and 2:30 bike) and also have taken into account what I believe I can actually drink while I am running (its not that much really!!)
My thinking is that I need to FULLY replace my fluid loss on the bike, in order to not go under 8% weight loss on the run.
This equates to drinking 4 litres of fluid (or approx 5 750ml bottles) on the bike.
Apart from the logistics of actually doing this as a non-pro, can you help me understand:
Can my body absorb 1.6litres of water / fluid per hour? (Some triathlete friends have told me "no")
Is there a way (eg supplements etc) that I can increase absorption?
In your experience would you do everything liquid or would you use gels and water?
Fueling is much more complicated than I anticipated on the longer distances!!! hahaha!
Appreciate your insight.
Finally, you mentioned nunu as an electrolyte mix, will check it out. In switzerland we have Maurten - was about to purchase this and try it out. Any thoughts?
@Stuart Kibbe - , Long time no talk! It's awesome to hear that you were still on target for your race, even though you do have some challenges. Doing the math on those numbers shows just how much you have to overcome. 1.6 L is about 54 ounces of fluid. That is 2 1/2 big bottles per hour, roughly, of fluids.
I Typically do two bottles per our house that's an easier amount to manage logistically. Every half hour a bottle needs to be gone from my bike. I tend to ride with two bottles on my frame and one arrow bottle holder out front. That gives me a total of three bottles worth of fluid that I made myself. The last two bottles will have to be sports drink that you grabbed from the course (research whats out there).
For short term training purposes, you may want to find a bottle that has a clear element around what you can actually mark increments of the bottle. If you break a half hour into six parts, every five minutes, then you can divide the bottle into six parts as well and have a consumption rate target.
I think that Brand of Nutrition works, only feedback would be that it's a bit light on the electrolytes. We typically tell folks to target between 800 and 1000 mg of sodium per hour. That makes will have you consuming 200. So you want to have one or two salt pills per hour as well, especially if it's going to be hot. Otherwise you will just pee everything else like a racehorse.
Thanks !!! I will def. study this, I definitely want this electrolytes.
For the race simulation ride, it's going to be pouring with rain Thurs thru Sunday. Can I move the race simulation day to Wednesday?? (When it's dry and close to race temp)
Hi Coach P, Thanks for your follow up. Now just under 4 weeks out. Feeling pretty good and definitely more confident to do the 90km ride and have gas left in the tank. Fueling and pacing are 80% of the game, it seems! I've had some good indoor rides with the weather turning, riding on Zwift has helped me to dial in the target wattage. My expectation is that the actual race will be much more taxing psychologically as there will be much more to consider and control as opposed to riding indoors in a controlled environment on a pretty much flat course.
My focus the past 2 weeks has been fueling.
My observations:
*Est sweat rate * 1.6l /hr on the bike (indoors with fans on) 2.3l/hr on the run (outdoors, 16° C)
*Est salt loss (estimating 1500mg-2000mg per kg (l) of sweat)* Up to 3,200mg sodium loss per hr on bike Up to 4,600mg sodium loss per hr on run
*Est calorie consumption* 2,100 calories on a 90km bike at 210w avg 1,400 calories on 21.1km run at 4:45/km pace
*Goal:* Come off the bike with little to no weight loss and a strong stomach!
*Estimated requirements:* Bike: 4l of water 6,000mg sodium
(2,400mg sodium, 1.5l of water per hour)
Run: 3.8l of water 5,700mg sodium
(3,350mg sodium, 2.3l of water per hour)
*What have I done:* 1. bought 4 x 1 litre bottles 2. bough maurten 160 powder 3. bought nuun tablets 4. bought dual water bottle cages for the back and one for the front
*Test 1 - Sat 3 October 2020* Brick Bike: 90km ride at 211 watts avg in 2h28mns; Brick Run: 40mns run at race HR (first 5km Z2, last 3+km Z3) *Plan: * Drink 1 litre per hour Fuel source: Maurten 160 - 40g carbs per sachet (500ml water) - 400mg sodium per sachet
*== 80g carbs, 800mg sodium per hour*
*Bike* *Action:* Drank 2.7l fluid Weight loss after bike: 1.1l *== 1.5l/hr sweat loss*
*Result: * 2:32 high on the bike 35.4km/hr avg at .74IF 212 weighted avg power
[image: image.png]
*Run* *Action* No liquid, no calories
*Result* Staying within the heart rate zone meant slow running: 4:57/km average My legs and mind did not feel tired. My breathing was v relaxed.
[image: image.png]
*Test 2 - Sat 10 October 2020* Brick Bike: 105km ride at 211 watts avg in 3h00; Brick Run: 40mns run at race HR (first 5km Z2, last 3+km Z3)
*Plan: * Drink 1.5 litre per hour Fuel source: 3 Nuun tablets and 2 Maurten Gel per hour Nuun: 750mg sodium, 2g carbs Maurten gel: 22mg sodium, 25g carbs
*== 55g carbs, 2290mg sodium per hour*
*Bike* *Action:* Drank 3.9l fluid Weight loss after bike: 0.4l *==1.4l/hr sweat loss* ***Only started drinking after 30mns (as per race guide??)*
*Result: * 105km in 3:00:00 35.0km/hr avg at .77IF 219 weighted avg power
[image: image.png]
*Run* *Action* No liquid, no calories
*Result* Again, heart rate is very high and not moving anywhere : 4:54/km average My legs and mind did not feel tired at any point.
[image: image.png]
*Learnings* - I can drink 1.5l per hour - Maurten drink is too heavy and doesn't contain enough sodium) - I can consume 3 gels per hour on bike no problem - I am probably more towards > 1,500mg of salt loss per litre of sweat *- *In my long runs, (eg yesterday) I ran 4.38 pace at 141hr average; I have run 4:55 pace at 153hr average off the bike.
***How can I bridge that run speed vs heart rate gap I am seeing???*
Otherwise -- I am feeling pretty good, except I have not really swam in open water, and have never swam in the ocean! We will see how that goes.... I will do a wet suit swim in the pool on Saturday as a part of my swim-bike brick.
@Stuart Kibbe - Great Update, thank you so much. It's always great to get Perfect to go along with your perceptions. I think the second round of nutrition, were you included them Nuun, is the right way to go. That gets you in a good place.
Note 1: Start drinking at 10' in to the race (from the swim dehydration).
The pacing on the bike should work in your favor; At the end of the day, riding indoors significantly harder than outside. While there are surgeons in the outside, you also have opportunities to recover. Places where you can essentially back off the power by 20 W but still maintain your speed.
This is why we don't surge on hills but keep the power steady....so we can keep that pressure over the top and quickly get back to a faster speed (vs going to hard up and needing to coast up there).
Note 2: Should the temperatures drop on race day relative to what you've been training in, it's possible that you will need to back off the fluid consumption plan later in the bike. Do you still want to start out with the same plan that you have practiced, so don't worry about that. It's just that later on you may find that you cannot drink as much just because you're not sweating as much.
Moving to the run, the first 6 miles are critical. First, to keep your HR locked in from the bike (if you rode your watts and had a 145 HR average, then you need to run the first 3 miles at 145 hr regardless of pace). During these first 3 miles we are staying cool (keep core body temp down) by getting wet and starting our hydration plan (1 cup of something per aid station...or 2 gulps of your mix). Next three miles we bring the effort to where you want to be slowly (watts or pace). Then it's 7 ish miles to manage fluids / food / sugars / caffeine to get to the finish!
Thanks a lot Coach P. I fully understand. If I can follow up on this one thing -- after 90mns, I kept my HR down to "bike HR" and ran a 4:35-4:38 pace. After 150mns, two weeks in a row, I am having to run substantially slower to maintain anywhere near that heart rate. Is this just a conditioning thing? I assume so, but just want to double check... I'll send an update next week after the swim-bike brick and 21km sunday run.
My Portugal race this weekend is cancelled. Ive decided to go solo this weekend. Then the pool closed today, again! (COVID)!!!
So, have a decision to make... swim in a lake that is 13°C (I hate cold) or NOT do the swim, and just ride + run.
The day will be 50° max and potentially raining. I am thinking of doing the bike on zwift and then running outdoors.
I am resting and mentally preparing for the race as well as I can this week... taking half a day off tomorrow to relax a bit. I have studied the race day materials on the site.
Any thoughts? Encouragement before my first "big day"?
Comments
@Stuart Kibbe Just checking in with you! You had a great run last week with 3x mile! I assume that work got a bit crazy. How is it going?
My sincere apologies for not being in touch the past 3 weeks.... so much
happening.
Life at home is ((tough)) as i navigate a very difficult season with my
bride of 16 years.
I also just completed the sale of my company and so there is lots to do to
transition ownership and ensure stability in the organisation.
Yes its been crazy busy.
That said, no excuses... I am still training.
I am training pretty well, I'd say, and as my weight has now gone under
80kg I am pleased about this and it has shown in my training speeds.
SOmetimes I must switch a few days around which isn't ideal but work / kids
requires this!
Diet - I definitely have more weight to shed. I have gotten comfortable the
past 3 weeks at 79.9kg... time to push down hopefully under 79
consistently.
Sleep - has been inadequate.. less than 6 hours a night for the past month.
No injuries and definitely tired in training. Am trying to change this by
getting my tail into bed earlier.
In terms of training
After speaking with coach P, we discussed a 2-3 week VO2max training block
followed by some bike volume for 2-3 weeks. I also let him know that my
70.3 Portugal was postponed to 6 Nov.
I am not sure if these changes are reflected in the training plan. The week
training notes seem to say this is the final race prep phase, but with the
race pushed out 6 weeks, should this phase also be pushed out 6 weeks?
[image: image.png]
Ive built up good strength on my biking and am climbing better than ever,
although thats not really saying much!) Still FTP is v low which was one
element coach said we could work on over the summer. Happy to continue
these ftp efforts and mix in a volume week or two as you guys dictate.
anyhow, I am alive and want to continue seeing gains, so lead me!
Also, will work diet accountability again, which fell off this past month,
hence no progress.
Looking forward to hearing from you re: this week's training and potential
change in the plan!
Have a great one both
Stuart
PS - if you are considering a trip to the swiss alps instead of french alps
this time, I would happily be involved in the planning etc. (A sort of tour
de Suisse?)
I am based in Geneva and I saw you had planned on flying into Geneva on
your way to some French alp cycling!
PPS - Can't seem to access my coach thread. Is this normal?
https://members.endurancenation.us/Home/SignIn/tabid/186/Default.aspx?returnurl=https://endurancenation.vanillacommunities.com/sso?target=https%3A%2F%2Fendurancenation.vanillacommunities.com%2Fdiscussion%2F26589%2Fstuart-kibbe-official-coach-thread-planen
@Stuart Kibbe looking forward to your update!
I mentioned at the beginning of the week on the thread and with Coach back
when we had a call together that my A race (70.3 portugal) had been pushed
back to from end September to 8 November.
As such, I wondered if I should be starting my "final 12 week" training
block but rather pushing the start of that out another 6 weeks in line with
the new schedule.
Patrick, I think you recommended doing some focused bike work over the
coming month, if I remember correctly?
Anyhow, I thought I could go to my training plan, update the new "end date"
for 2020 half bike focused plan to reflect my new race date. This then
erased my next 6 weeks of training (ie from now up until 16 August)
I then changed the end date of my "short course plan advanced to 16 August
(which made sense logically, but it doesn't seem to update in my calendar
so now i dont have any workouts for hte next 6 weeks!
(!!!)
What should I do? Today, I would normally be doing some sort of interval
work, but today there as a 1h40 z2 run scheduled so am a little confused
Sorry for causing trouble! thanks for your help!
S
@Stuart Kibbe Thanks for the note. You are all set in Final Surge. Congratulations on selling your company! 😀The long run today was the answer. Nice work staying consistent through all the external demands and making the food choice changes to drop the kgs and keep them at bay. Quite a juggling act. Getting your workout in is always a win!
We round out the week and then start the Get Faster plan, which has 2x tougher FTP and VO2 interval workouts Coach Patrick was talking about (the longer Zone4 work during the week and weekend workouts with 5' Zone 5 work). This block will bridge you to the Half Bike focused plan when start the 12 week race specificity block mid-August. We have planned for post race recovery period and the transition to out Durability program through Dec. I'm looking forward to getting back our weekly check-ins! Talk to you soon.
@matt limbert SAVES THE DAY!!! It can get confusing with all the dates, so no worries about clicking the wrong button. We are happy to help.
How is Summer treating your schedule and family?
~ Coach P
Stu Posted in Final surge:
hi Matt I hope you're doing great. here in Switzerland we have had the kids off on vacation so it's been a substantial juggling act at home. as you can see in my training log there have been some inconsistencies where I have not been able to organize my schedule correctly. mostly this is my disorganization rather than pure "I did not have an option."<br/><br/>my home life with my wife is still very difficult, to my great chagrin, and this has proved challenging for me as well. I am encouraged by the training and by the team.<br/><br/>my shoulder is feeling a little bit better so I hope to get some swims in the lake over the coming 6 weeks. I have not yet swam this year. diet has also been something which has been a little more difficult to regulate during the summer with the kids and outings etc. I think I have gained about 3 lb, and I hope to lose 5 once the summer vacation concludes and we go back to a more disciplined family rhythm.<br/><br/>my event has been moved to 8 November so this is actually quite encouraging. at this stage I do not feel prepared at all for a strong finish. that said I did have an 85 kilometer bike ride recently which I was happy with overall. I could definitely see me running off the bike<br/><br/>I guess my biggest concern at this stage is fueling. I do not have extra cash at the moment given what is happening at home, to purchase fancy supplements etc. I am really nervous about how to fuel and I want to start focusing on this as soon as possible. other than salt sticks, how should I approach getting calories in my body, how much should I drink, my brain is all over the place here and I think this will be my downfall if anything.<br/><br/>again thank you for your comradery and professionalism<br/><br/>Stu
Stuart,
You are getting a lots of kid time. That's awesome. Yeah you have some inconsistencies, that is to be expected. We all shoot for ideal, but lots of good days really make the difference. Zooming out, the phrase I read recently was "Don’t worry about it, just do good things." Glad to hear you felt good on your 85km ride and your shoulder is feeling better too. The weight will ebb and flow, overall you are still down more than up and know what you have to stay on track. For fueling, try for 90 g carbs/hr. Some studies have shown that is the upper limit for carb intake and you can get a lot of those carbs from your sports drink and augment as necessary. For the fluids, we have a sweat test that is in week 1 of HIM plans. It involves weighing yourself before an after a long ride + accounting for the bottles you drank.
Check out the protocol here:
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Sweat+Trial+Instructions
I'll post all this stuff in your thread to just in case.
Check in anytime,
Matt
@Stuart Kibbe Looks like @matt limbert took care of all of your CheckIn questions here as well. You don't need to buy fancy supplements, you can eat all manner of stuff and run on Water if needed. At a minimum I would get some Nuun (for electrolytes) if possible.
As Matt noted, doing a sweat test will give you a really good idea of where to start with the training!
We don't have any more free months for Zwift here, very sorry. That was part of a promotion, and we only do it a few times a year for new members.
Hi Patrick
I hope you are well! Moving into 6 weeks out from my race, its my "training camp week". I am slightly nervous about my hydration and nutrition. I have noted the following sweat loss over a few long training sessions:
bike: 1.6litre per hour
run: 2.2litres per hour
I extrapolated this to a 5 hour race (1:40 Half, and 2:30 bike) and also have taken into account what I believe I can actually drink while I am running (its not that much really!!)
My thinking is that I need to FULLY replace my fluid loss on the bike, in order to not go under 8% weight loss on the run.
This equates to drinking 4 litres of fluid (or approx 5 750ml bottles) on the bike.
Apart from the logistics of actually doing this as a non-pro, can you help me understand:
Fueling is much more complicated than I anticipated on the longer distances!!! hahaha!
Appreciate your insight.
Finally, you mentioned nunu as an electrolyte mix, will check it out. In switzerland we have Maurten - was about to purchase this and try it out. Any thoughts?
Have a great week.
S
@Stuart Kibbe - , Long time no talk! It's awesome to hear that you were still on target for your race, even though you do have some challenges. Doing the math on those numbers shows just how much you have to overcome. 1.6 L is about 54 ounces of fluid. That is 2 1/2 big bottles per hour, roughly, of fluids.
I Typically do two bottles per our house that's an easier amount to manage logistically. Every half hour a bottle needs to be gone from my bike. I tend to ride with two bottles on my frame and one arrow bottle holder out front. That gives me a total of three bottles worth of fluid that I made myself. The last two bottles will have to be sports drink that you grabbed from the course (research whats out there).
For short term training purposes, you may want to find a bottle that has a clear element around what you can actually mark increments of the bottle. If you break a half hour into six parts, every five minutes, then you can divide the bottle into six parts as well and have a consumption rate target.
I think that Brand of Nutrition works, only feedback would be that it's a bit light on the electrolytes. We typically tell folks to target between 800 and 1000 mg of sodium per hour. That makes will have you consuming 200. So you want to have one or two salt pills per hour as well, especially if it's going to be hot. Otherwise you will just pee everything else like a racehorse.
Let me know what you think!
~ Patrick
For the race simulation ride, it's going to be pouring with rain Thurs thru
Sunday. Can I move the race simulation day to Wednesday?? (When it's dry
and close to race temp)
Tx for your feedback!!!
@Stuart Kibbe - great to have you in the chat. Yes to moving workouts as you need to; can you give me a brief status update on where you are at?
~ Coach P
Thanks for your follow up. Now just under 4 weeks out. Feeling pretty good
and definitely more confident to do the 90km ride and have gas left in the
tank. Fueling and pacing are 80% of the game, it seems!
I've had some good indoor rides with the weather turning, riding on Zwift
has helped me to dial in the target wattage. My expectation is that the
actual race will be much more taxing psychologically as there will be much
more to consider and control as opposed to riding indoors in a controlled
environment on a pretty much flat course.
My focus the past 2 weeks has been fueling.
My observations:
*Est sweat rate *
1.6l /hr on the bike (indoors with fans on)
2.3l/hr on the run (outdoors, 16° C)
*Est salt loss (estimating 1500mg-2000mg per kg (l) of sweat)*
Up to 3,200mg sodium loss per hr on bike
Up to 4,600mg sodium loss per hr on run
*Est calorie consumption*
2,100 calories on a 90km bike at 210w avg
1,400 calories on 21.1km run at 4:45/km pace
*Goal:*
Come off the bike with little to no weight loss and a strong stomach!
*Estimated requirements:*
Bike:
4l of water
6,000mg sodium
(2,400mg sodium, 1.5l of water per hour)
Run:
3.8l of water
5,700mg sodium
(3,350mg sodium, 2.3l of water per hour)
*What have I done:*
1. bought 4 x 1 litre bottles
2. bough maurten 160 powder
3. bought nuun tablets
4. bought dual water bottle cages for the back and one for the front
*Test 1 - Sat 3 October 2020*
Brick Bike: 90km ride at 211 watts avg in 2h28mns;
Brick Run: 40mns run at race HR (first 5km Z2, last 3+km Z3)
*Plan: *
Drink 1 litre per hour
Fuel source: Maurten 160
- 40g carbs per sachet (500ml water)
- 400mg sodium per sachet
*== 80g carbs, 800mg sodium per hour*
*Bike*
*Action:*
Drank 2.7l fluid
Weight loss after bike: 1.1l
*== 1.5l/hr sweat loss*
*Result: *
2:32 high on the bike
35.4km/hr avg at .74IF
212 weighted avg power
[image: image.png]
*Run*
*Action*
No liquid, no calories
*Result*
Staying within the heart rate zone meant slow running: 4:57/km average
My legs and mind did not feel tired. My breathing was v relaxed.
[image: image.png]
*Test 2 - Sat 10 October 2020*
Brick Bike: 105km ride at 211 watts avg in 3h00;
Brick Run: 40mns run at race HR (first 5km Z2, last 3+km Z3)
*Plan: *
Drink 1.5 litre per hour
Fuel source: 3 Nuun tablets and 2 Maurten Gel per hour
Nuun:
750mg sodium, 2g carbs
Maurten gel:
22mg sodium, 25g carbs
*== 55g carbs, 2290mg sodium per hour*
*Bike*
*Action:*
Drank 3.9l fluid
Weight loss after bike: 0.4l
*==1.4l/hr sweat loss*
***Only started drinking after 30mns (as per race guide??)*
*Result: *
105km in 3:00:00
35.0km/hr avg at .77IF
219 weighted avg power
[image: image.png]
*Run*
*Action*
No liquid, no calories
*Result*
Again, heart rate is very high and not moving anywhere
My legs and mind did not feel tired at any point.
[image: image.png]
*Learnings*
- I can drink 1.5l per hour
- Maurten drink is too heavy and doesn't contain enough sodium)
- I can consume 3 gels per hour on bike no problem
- I am probably more towards > 1,500mg of salt loss per litre of sweat
*- *In my long runs, (eg yesterday) I ran 4.38 pace at 141hr average; I
have run 4:55 pace at 153hr average off the bike.
***How can I bridge that run speed vs heart rate gap I am seeing???*
Otherwise -- I am feeling pretty good, except I have not really swam in
open water, and have never swam in the ocean! We will see how that goes....
I will do a wet suit swim in the pool on Saturday as a part of my swim-bike
brick.
*I hope that tells you where I am at!!*
Thanks
S
@Stuart Kibbe - Great Update, thank you so much. It's always great to get Perfect to go along with your perceptions. I think the second round of nutrition, were you included them Nuun, is the right way to go. That gets you in a good place.
Note 1: Start drinking at 10' in to the race (from the swim dehydration).
The pacing on the bike should work in your favor; At the end of the day, riding indoors significantly harder than outside. While there are surgeons in the outside, you also have opportunities to recover. Places where you can essentially back off the power by 20 W but still maintain your speed.
This is why we don't surge on hills but keep the power steady....so we can keep that pressure over the top and quickly get back to a faster speed (vs going to hard up and needing to coast up there).
Note 2: Should the temperatures drop on race day relative to what you've been training in, it's possible that you will need to back off the fluid consumption plan later in the bike. Do you still want to start out with the same plan that you have practiced, so don't worry about that. It's just that later on you may find that you cannot drink as much just because you're not sweating as much.
Moving to the run, the first 6 miles are critical. First, to keep your HR locked in from the bike (if you rode your watts and had a 145 HR average, then you need to run the first 3 miles at 145 hr regardless of pace). During these first 3 miles we are staying cool (keep core body temp down) by getting wet and starting our hydration plan (1 cup of something per aid station...or 2 gulps of your mix). Next three miles we bring the effort to where you want to be slowly (watts or pace). Then it's 7 ish miles to manage fluids / food / sugars / caffeine to get to the finish!
~ Coach P
If I can follow up on this one thing --
after 90mns, I kept my HR down to "bike HR" and ran a 4:35-4:38 pace. After
150mns, two weeks in a row, I am having to run substantially slower to
maintain anywhere near that heart rate.
Is this just a conditioning thing? I assume so, but just want to double
check...
I'll send an update next week after the swim-bike brick and 21km sunday run.
All the best
Coaches!
My Portugal race this weekend is cancelled. Ive decided to go solo this weekend. Then the pool closed today, again! (COVID)!!!
So, have a decision to make... swim in a lake that is 13°C (I hate cold) or NOT do the swim, and just ride + run.
The day will be 50° max and potentially raining. I am thinking of doing the bike on zwift and then running outdoors.
I am resting and mentally preparing for the race as well as I can this week... taking half a day off tomorrow to relax a bit. I have studied the race day materials on the site.
Any thoughts? Encouragement before my first "big day"?
thanks for your encouragement!
S
@Stuart Kibbe - get us an update brother!!!!!