IMWI RR #1 Plan - Gina
Since Michele posted her plan, it has spurred me to post mine as well.
Rehearsal day= Sat 8/7
Place= Chickamauga, Ga. AIS by 0615. Route is 3 loops ~ 35 miles each. I can alter prn. Need to be able to get to car for more fluids.
Weather forecast: Sunny/High of 92 ( Edit that. Now forecast temp of 97)
Friday Dinner: Chicken or fish (grilled)/rice/small salad
Pre-ride Nutrition:
- 2am Naked Juice Gold Machine (280kcal)
- 4am Soy Latte (100kcal)
- Natures Path Oatmeal (210kcal)
- Banana (100 kcal)
- Naked Juice of Choice (280 kcal)
( tried to go all liquid @ ;IMA*. DOES NOT WORK FOR ME)
Bike:
- FTP 185/IF .68
| 1st | 120 |
| 2nd | 126 |
| 3rd | 132 |
| 4th | 138 |
Bike eats:
- 200 kcal/hr
- 2 Infinit bottles @ ;300 Kcal each ( I have learned the hard way that superconcentrating and my stomach do not work). 2nd bottle will be in SNB
- 100kcal/hr from above
- Clif Blocks @ 3/hr = 100 kcal (in Bento, pkgs cut open)
- h20 @ 20-30 ounces/hr depending on heat
- Sodium intake= 1 Scap/hr @ 350 mg/Clif Blocks@70mg/hr/Infinit@100/hr= ~ 500mg/hr
- watch with timer to beep q15min
SNB/Cooler in car:
- 2nd Infinit bottle
- h20 bottles 10
- 1 baby coke
- Ironman Perform
- Clif Mojo Bar(200 kcal/300mg NA)
Run:
- 11:30 pace to start
- h20 and Perform on Fuel Belt
- Powergel
- Garmin
- I hope I can hold on in the heat!!
Recovery:
- Fro*en smoothie in car for drive home
What do you think peeps? 
or 
0
Comments
I'm trying to find something to critique or point out, bt everything's in order. (Duh, look who I'm talkin' to.
)
A few questions:
You can get that drink down at 2 am? I've tried and I quit after 3 sips.
You're going to do Infinit on the bike and Perform on the run? You every try Perform before? How is it?
Re the run--My advice would be if it's absolutely broiling, don't compromise yourself too much. Remember, the advice int he wiki is "40-60 run after." Err on the side of caution so you can recover and come back strong next week.
Ready to roll, G! You'll get it done--no worries.
@ L- Yes, I can get it down, takes a few gulps.
Yes, to the Perform. Purchased some to try. I like!!
If it is too frigging hot, I may go to gym for run. Not the fastest transition, but better than heat stroke!
I think this idea of going to the gym to run if it is really hot is smart. The hottest temp in Madison on September 12 was 91 (1927). So training for anything beyond that is overkill!
ummmm, yeah, I got nothin' except make sure you put on sunscreen and don't forget the tramp stamp!
Neems- You are on a roll this afternoon!! LMAO- again!!
Gina, how about going with .7 vs .68 for this first RR, see what happens? I think you'll be fine, though .68 might be a good idea with the heat. Basically, I see:
Gina, I tried that out for my RR having heard it on a podcast. I figured I'd try for IF 0.7 just to see what would happen. I ended up with IF of 0.68 for the RR and felt like the easiest ride of the season despite me being "sick" from allergies. Having the 0.7 in my head kept me focused and pushing through the downhills (no coasting). It really helped me gain alot of confidence with my bike fitness.
Sorry I missed this, but I have nothing to add beyond Be safe! (I know you are already out there)
Here it is Patrick- was in another thread
IMWI RR #1
8/07/10
Pre ride:
- Up @ 0430 ( since no swimming, I opted to not take in the 2 am Naked Juice)
- Breakfast of oatmeal (210 cal), NJ (280 cal), banana (80 cal), soy latte (100 cal) = ~ 600 cal
Pre ride weight = 129.2
Post ride weight = 127.2
I also decided to calculate my watts based on FTP of 180, not 185. I haven’t tested in weeks, but based on WKO think it is more realistic.
Race wattage calculator: (.70)
120
126 (goal)
132
139
Ride:
Start point was Chickamauga Battlefield (National Park) in No, Ga. I arrived @ 0545 with the intent to be AIS @ 0600. Didn’t quite appreciate just how DARK it was there that time of day AND it was foggy. Many people run and ride from here so I just sat tight until about 6:10 then saw another rider head out. Went out for the first 30 min with my headlamp. It was a bit creepy with all the fog and not easy to see. Won’t be doing that again.
Here is the breakdown:
I thought I had saved HR 1-2 also, but I guess not!! ( no calories the first hour since I had just eaten @ 0500, h20 q15min)
HR 2-3: NP 121/ IF .67/ VI 1.04 ( 3 Clif Blocks, 1 Scap, Infinit and h20 sips q15min)
HR 3-4: NP 115/IF .64/ VI 1.08 ( 3 Clif Blocks, 1 Scap, Infinit and h20 sips q15min) stopped to pee
HR 4-5: NP 116/ IF .64/VI 1.06 (200 mg caffeine, Clif Mojo Bar, h20 sips q15min)
HR 5-6: NP 119/IF .66/VI 1.06 ( 6 Clif Blocks, forgot the Scap cap, h20 q15)
Entire Workout:
6:01:54
Work 2335 kj
TSS 244.2 (IF .64)
NP 115
VI 1.07
Distance 101.65
Run:
I transitioned quickly, it was ~ 12:45 and around 91 degrees.
Goal Pace first 6 miles = 11:30
Mile 1 = 11:20 (had to take walk breaks to slow)
Mile 2 = 11:24
Mile 3 = 10:38
Mile 4 = 10: 40
I called it a day @ 4 miles due to heat and I was feeling a bit woo*y. Haven’t trained or worn a HRM in years, but felt tachycardic. I may not do the Vivarin on 2nd RR and see what happens.
Total cal = ~ 1000
Fluids = 120 ounces
Overall:
Watts- I feel like I need to go .68 on the watts, tried to go .7 and got less. If I plug .68 of 180 into the wattage calculator I road close to that today.
VI: Need to improve on this
Nutrition- I feel pretty good about, was maybe a bit behind going into the run.
Hydration: My NEMESIS!! I feel like every time I turned around in the first 3 hours I needed to pee. This is an issue for me as I CANNOT pee on the bike as hard as I try.
FYI: Scaps disintegrate in high humidity!!
Feel free to critique, recommend, advise!! Thanks!