Ironman 70.3 Branson RR1 Report
08/07/2010 swim RR: pool SCM, water temp 84F, 1900m in 30:17
Today bike + run RR:
Stats: FTP 276W, 80-85% 221-235W, selected time/TSS/IF 2:38/169/.80
VDOT 51 @ temp 60F, MP 7:09/mi, MP+30sec 7:39/mi
RR course and weather: gentle rolling, nothing like actual/brutal Branson course
ride start: 74F, 93% humidity, S@9mph, ride end/run start: 86F, humidity 70%, Heat Index 95F, S@10mph
Bike RR:
distance: 56mi
time: 2:25:42
avg speed: 22.96mph
AP 225W, NP 228W, IF .83, VI 1.02, TSS 165 (Apolo Race Day)
Calories/sodium: on target, no GI distress, no cramps
Hydration: 88oz, not enough today
Weight loss recorded: 5lbs
Run RR:
disaster, could not tolerate the heat, no pain, no cramps, just overheated and over paced the start;
mi 1 7:36/mi
mi 2 7:51/mi
after that run/walk home, barely dragging myself
In summary, should have dialed down and ridden as planned. Ride did feel good and not over exerted, but felling heat in the second half. Mentally, missing strength to push myself through heat during the run portion.
Just a lot of frustration as this is another missed opportunity to complete a workout as planned. Heat and humidity this year seem to be creating a lot of misery during my workouts. It is brutal. Just need to stop over pacing the run start just to suffer later and bring myself to a walk. VDOT 51 @60F is not the same at Heat Index 95F, I keep losing a sight of that and want to blindly stick to the pace, to just blow up later.
Will see if I learned anything for RR 2. Episode 2 coming in a few weeks.
Comments
Not a lost opportunity at all. The most important element of a RR is to discover more precisely how to pace the bike and approach the run. Since the weather you had is probably the same you'll see in Branson. Easier early pacing on the bike and sufficient hydration on the second half of the bike seem to be the things to focus on for the next RR.
Thanks, will do.