IM Hawaii RR #1
First race rehearsal complete for Hawaii.
The Data:
Duration: 5:19:36
Work: 4311 kJ
TSS: 251.9 (intensity factor 0.688)
Norm Power: 237
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 112.015 mi
Elevation Gain: 4658 ft
Elevation Loss: 4616 ft
Commentary - Day started rainy with scattered showers for the first two hours then the sun came out and since I was looking forward to training in the heat to make it a 'true' rehearsal I actually felt better. Coming into the day I was feeling a bit fatigued and overall I was a bit disappointed with my power numbers as my goal watts are 255 @ .74 IF.
Total ride time was 5:09 plus 3 bathroom stops and 2 stops to fill my bottles and to really simulate Hawaii the temperature did reach 92 F by the end of my ride. The run felt great, I averaged 8:12/mile for 6 miles and forced myself to slow down continuously, this is my LRP plus 25 seconds.
One question I have is that during the ride I was monitoring Pnorm on my Joule and I knew that I was below target by almost 20 watts at the half way point, does allow me to pick it up above my goal pace for the last half and have the same net effect as riding at my goal watts the entire ride?
Comments
Cort - I look at one of the goals for RR # 1 to be learning what to modify for the 2nd RR. One thing is obvious, you can afford to go a *little* harder starting about 1 hour into the ride. Not only do your bike numbers indicate this, but the fact that the run felt so good suggests you left some effort on the table in the bike. I'm sure you've already made a mental note to start the ramp up towards 245-255 watts at mile 25-30, and also, to do the second half of the run @ LRP. What I would not suggest is looking @ Pnorm half way thru, seeing, say, 0.68 IF, and then trying to hit, say, 0.76 for the second half. That sounds to me like a good way to sabotage your run. The course in Kona does allow for a bit of an increase in speed and effort in the last 12 miles (downhill, less wind, a bit cooler), but miles 75-100 are through the killing fields, with heat and wind combining to frustrate many riders into going too hard, trying to hold their speed.
I don't know how much attention you paid to your weight before and after and to your fluid intake on the run. There is so little margin for error in Hawaii, that attention to hydration status in the second half of the bike and the first half of the run is just as critical as holding precise power levels. Your VI of 1.02 shows you can do this superbly (hold the power steady); applying the same discipline to fluid management will be rewarded.
Sorry for the typo on the VI, but 1.06 is still great, considering the stops and starts inherent on a non-closed course and the total elevation you faced.
Al - Great feedback, thank you. Regarding hydration I know from testing and past experience I have a very small range between dehydration and over hydration leading to stomach issues and worst case hyponatramia. I will take your advice to start weighing myself before and after my Saturday ride/run to see how close may plan comes to keeping my weight even.
I personally like to "negative split" by going about 5-10% under my target watts for the first hour and then maybe 5% over for the last hour to hour and half if I am feeling great. I would not go any harder than that to try and make up any ground at the end of the ride.
I've been following Al's advice and weighing in before and after many of my runs and long workouts along with really focusing on teaching my body to take in water while running. When I started doing this about 6 weeks ago I could never get more than 24oz of water in while running without having stomach issues. During my RR on friday and again today I was able to take in 36oz with no issues, so in only 6 weeks I've made a huge improvement. I still cannot get to having an even before and after weight, but at least I am getting closer.
Looking forward to seeing you in Kona.
Great stuff. You don't get to just hammer away in the second half...Kona has a tailwind for quite a bit of the first half so your watts will be lower (until you take turn for Hawi). Then on the return trip you have hills / headwind. As such you'll need more power in second half just to remain "steady". In RR#2 I'd look to ride a little harder earlier on, trying to get that TSS up in the 285 range, then run off that!
P