IMWI RR#1 Cowgirl- Michele
Race Rehearsal #1 IMWI
I have benefited from reading the other RRs and have adjusted accordingly.
Current weather is calling for cool morning with low humidity. I suspect it will be windy. Supposed to heat up later in day.
Dinner day before will be a mess as I will be rushing home after work to hit the road to Cape Cod. Already trying to figure out a good option
Overnight- 16 oz Odwalla protein shake at 2 am or so; 16 oz Bolthouse farms protein shake on waking up (less protein, more carbs in this). I can not do solid food when knickers are in a twist, maybe a banana.
BIKE:
FTP 190 (based on 5 watt buckets in WKO), this actually aiming slightly low
.65=125 ----------- plan is under this for 1st 30-60 minutes
.7=133 ------------- under this for remainder
.75=143 ----------- short hills
.8=152 ------------ longer hills
OA Goal- no spikes over 175, shouldn’t be a problem on the Cape, but IMWI course is another thing
Nutrition:
Infinit- going to try 1.5 hours per bottle, which means I will need to be focused on maintaining water, I have not done well in past with double concentrated.
- infinit will be in bottles on seat post and down tube (plan to mark these by 8 oz for personal guide) 200 calories/hour
- water in PD upfront – first 30 minutes and then 1 bottle / hr
- Fig Newtons 1 or 2 per hours 2-6 if desired
- 1-2 Endurolyte caps per hour depending upon heat
- Caffeine gel 4th and 5th hours (trying this new for focus)
Plan to refill fuel at 3 hour mark
Stop Nutrition at 5 ½-¾ hours.
RUN:
VDOT = ~40
LRP 10:12
Goal for 6 miles 10:50-11:00 (slower than guide, but if I aim slower, I might hit the target)
Nutrition:
Powerbar Perform- 16 oz mixed with 8 oz water (flavor is too strong undiluted)
-this bottle mix is 140 calories
Supposed to be on course nutrition- thanks to Gina I tried it at Moo camp and then purchased some. So far no problems even on long run.
RECOVERY:
1 bottle Inifinit Recovery 200 calories
1 bottle Powerbar Perform Recovery- trying this new
Jelly beans
Pretzel M&Ms
Dip in ocean for legs
Critique Away!
0
Comments
One question- will your plan be to reload all the Infinit Bottles at Special Needs on race day? Is that 3 bottles in the SNB? Or are you going to reload some other way?
The Endurolytes only have 40mg of sodium per cap so 1-2 caps is only 40-80mg extra an hour.
The PD aerodrink holds about 28-30oz of water---are you going to dilute one 1.5 hour Infinit bottle with that much then refill?
Trying to figure out total oz of fluid/hour consumed and if it's enough to dilute a 1.5 concentrated Infinit.
I plan to drink 16 oz infinit and 20 - 24 oz water/ hour. This is more than I have taken in while training but worked well at the last HIM.
I am "planning" that despite a lid, the PD will splash water and I won't get 28 oz.
I'll drink Inifinit straight from the bottle with a water chaser. Just trying this for first time since this is closer to race sim than anything else I could do.
Dinner -- I got to eat dinner in the car for last weeks' RR and had a turkey sandwich and some broccoli salad. The turkey sandwich is my new pre-race meal.
I realized I've never done an IM... and so far only 2 HIM RRs (my 3rd will be this weekend), but for what it's worth:
perhaps make extra of your dinner Th night and have it ready to go. I highly recommend (from my many marathon experiences) chicken or fish and brown rice or pasta, perhaps some broccoli... easy to digest, healthy carbs and protein. something you've eaten before and know you can handle.
on the bike I do 1.5 hour bottles of infinit myself (3 scoops per 20oz water). Until Eagleman (when it was brutally hot) I never came close to finishing but the trick that helped me was to set my watch alarm to beep every 10 or 15 minutes (at EM I did 10 bc of the heat and humidity)...that was my reminder to drink infinit with a water chaser... it worked like a charm... and I wasn't hungry on the run (although I had gels with me just in case). I've kept this practice up as I train for this next HIM
In addition to endurolytes (I use s!caps...) Kate Green introduced me to sport legs, if you want to check those out - maybe use them for your second RR if you can't get them this week... you take a few an hour before you start to run and take them again during recovery, I believe. I need to check the label as I plan to work with them this weekend for my RR.
if you're going to have your car (when you stop to refuel and transition to run), I'd recommend a cooler with your fuelbelt in it... so your water and electrolyte drink will be cool... you can, of course, also have your post RR water, etc in there on ice.
recovery is personal so take this or leave it, but this is what works like a charm for me and has become my ritual: bring a towel so you can stretch on the go; I love Dove damp facial cleansing clothes (wet wipes work, too) to get the salt and dirt and grime off my face and body (these are always in my trunk and go in my post race bag); as far as nutrition goes, I love a glass of chocolate milk with a banana and pnut butter... sometimes I blend them all up in a smoothie. or I have choco milk, a banana, and a handful of raisins
good luck!
Becky- An alarm! Duh! Of Course! Nemo even had one at camp, and when I noticed she was ignoring it I got on her case. I am not planning to wear the Garmin but will play with my regular watch, I am sure it should be on there.
Gotta add the Garmin to my list for the run.
Also, I won't be at home. Aimee is at a rented beach house with her in-laws. I am staying in a hotel the night before, taking a cooler down with me, showering at their house before I hit the road home. Might need to nap in the yard first. So while I like chocolate protein and banana smoothies, I don't think the facilties are available.
:-) FWIW- I was MUCH better about listening to that alarm on my RR last weekend. Every time it went off I heard your voice in my head "I keep hearing that thing beep but I don't see you doing anything about it!" :-)
I am trying the 1.5 concentrate specifically to see if I can tolerate it for race day. I am in quite the conundrum. Speedfill and Arundels will not fit on my frame. I can not tolerate double concentrate. I am expecting to be on the course for 7 hours at least.
I am thinking I may have to carry a regular mix in a throw away bottle in a pocket for 1 hour and then have 3 hours on the frame. Change the 2 frame bottles at BSN. Not ideal but I don't want to carry and mix powder in the race. I can get away without a throw away bottle for RR since we have a time cap. If I run out of Infinit during the race (doubtful) I know I can tolerate the Perform to get me to T2 but shoud not need it.
Good plan, M. Like you , I cannot tolerate superconcentrated Infinit. Blechhh, burp, bloat. Thanks for the timer reminder, gonna do it!
I'm doing a version of what Nemo is doing. Food for thought. Other than that, GF, good to go!
All excellent advice, nothing to add. Good luck!