mancona's 2010 Kona RR2 Report
Kona 2010 – 2st RR
9/18
Summary
· My 1st RR for Kona was by far the best one I have ever done, go here for the details: http://endurancenation.us.dnnmax.com/Community/Forums/tabid/101/aff/25/aft/3131/afv/topic/Default.aspx
· I nailed the execution and proved my fitness in the first RR, so this time my focus was to test my ability to take in and process fluids
· The conditions were not nearly as good this time, 60 and cloudy to start, driving rain and t-storms for about 45 minutes, then upper 60s and party sunny with some swirling winds.
· I layered up even more this time but could not get hot because of the cool conditions. No aero wheels this time.
· Swam 1:04:49 – 34 seconds slower than last time but equally relaxed and never pushed, just swam easy.
· Rode 112 in 4:58:59 – within a minute of last time but on training wheels this time
· Ran 8 miles in 56:00 – almost exactly the same pace but perceived effort was much lower and I easily could have kept going to a while
· Lost 1.8 lbs from RR start to finish compared to 10 last time!
Swim
Not much to say here other then I’m really sick of the black line and turns. I swam the day before this time, not the morning of.
Bike
Same Course as RR1 – long straights in corn fields. This time I got to go through a 40k TT twice and a 45 minute t-storm and down pour.
Clothing – Added an additional long sleeve shirt and a winter hat under the helmet, otherwise the same as last time.
Bike setup – No race wheels this time, otherwise everything else was exactly the same as it will be on race day. I even figure out where to put the big plastic number and tested that.
Weather – 60 and cloudy at the start, calm winds. 2.5 hours into the ride, driving rain, lighting and wind for 45’. Rest of the day was upper 60s party sunny and swirling winds.
Plan – Same goal of an IF of .72 for an NP of 203. But this time I wanted to start out a bit easier and ramp up quicker. Targets by hour were 185, 195, 200, 200, 205.
Actual –
112mi:
Duration: 4:58:59 (5:37:09) - 7 pee breaks and a massive t-strom added some time sitting still
Work: 3494 kJ
TSS: 248.8 (intensity factor 0.707)
Norm Power: 199
VI: 1.02
Pw:HR: 0.35%
Pa:HR: 10.46%
Distance: 111.877 mi
Elevation Gain: 1275 ft
Elevation Loss: 1217 ft
Grade: 0.0 % (62 ft)
Min Max Avg
Power: 0 469 195 watts
Heart Rate: 86 173 149 bpm
Cadence: 20 120 81 rpm
Speed: 0 33.6 22.4 mph
Pace 1:47 0:00 2:41 min/mi
Altitude: 662 881 745 ft
Crank Torque: 0 682 206 lb-in
Duration: 4:58:59 (5:37:09) - 7 pee breaks and a massive t-strom added some time sitting still
Work: 3494 kJ
TSS: 248.8 (intensity factor 0.707)
Norm Power: 199
VI: 1.02
Pw:HR: 0.35%
Pa:HR: 10.46%
Distance: 111.877 mi
Elevation Gain: 1275 ft
Elevation Loss: 1217 ft
Grade: 0.0 % (62 ft)
Min Max Avg
Power: 0 469 195 watts
Heart Rate: 86 173 149 bpm
Cadence: 20 120 81 rpm
Speed: 0 33.6 22.4 mph
Pace 1:47 0:00 2:41 min/mi
Altitude: 662 881 745 ft
Crank Torque: 0 682 206 lb-in
Hour by Hour -
Hour |
TSS |
IF |
NP |
VI |
HR |
CAD |
1 |
40.2 |
0.648 |
183 |
1.02 |
140 |
85 |
2 |
45.6 |
0.712 |
201 |
1.02 |
145 |
83 |
3* |
33.4 |
0.7 |
197 |
1.03 |
148 |
81 |
4 |
45.9 |
0.714 |
201 |
1.01 |
151 |
82 |
5 |
47.1 |
0.722 |
204 |
1.02 |
158 |
77 |
Observations -
· Hour 2 - I went too hard in the second hour as I was riding through a 40k TT and could see the storms rolling in. I knew I was riding to hard but wanted to get back to the car
· Hour 3 – this includes driving rain, wind, t-storms, a break in the care and a easy warm up to get going again
· No issues at all staying comfortable or in the aero bars this time.
· I flew on the first 57 miles (2:28) when there was no wind.
T2 – About 5 minutes while I put the bike in the car
Run
All I cared about on the first RR was testing my fitness and nutrition so I ran harder than race pace on purpose. Since that went well, the goal this time was to take in as much as I could while running.
I did the first three miles at exactly my 3 target paces and after that I felt really good so stopped looking at the watch and just jogged until mile 7 and 8 when I kicked it up to a good effort.
I’m sure the 15 degree temp difference helped a ton, but I was very easily holding a good pace and felt like I could have continued for a full marathon.
Miles:
7:28
Miles:
7:28
7:10
7:01
6:57
6:54
6:53
6:31
6:12
Entire workout (161 bpm):
Duration: 55:33 (58:01) - 1 pee break and a bottle exchange at the car
Work: n/a
rTSS: 69.7 (0.828)
NGP: 6:53 (234.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -3.6%
Distance: 8.007 mi
Elevation Gain: 142 ft
Elevation Loss: 173 ft
Grade: -0.1 % (-39 ft)
Min Max Avg
Heart Rate: 101 178 161 bpm
Cadence: 60 97 94 rpm
Speed: 0 17.2 8.6 mph
Pace 3:29 0:00 6:58 min/mi
Altitude: 850 970 916 ft
Duration: 55:33 (58:01) - 1 pee break and a bottle exchange at the car
Work: n/a
rTSS: 69.7 (0.828)
NGP: 6:53 (234.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -3.6%
Distance: 8.007 mi
Elevation Gain: 142 ft
Elevation Loss: 173 ft
Grade: -0.1 % (-39 ft)
Min Max Avg
Heart Rate: 101 178 161 bpm
Cadence: 60 97 94 rpm
Speed: 0 17.2 8.6 mph
Pace 3:29 0:00 6:58 min/mi
Altitude: 850 970 916 ft
Nutrition
Basically the same nutrition plan with more H20 and more salt.
Day Before:
- 1:00 PM Subway ~650 Cal
- 5:30 PM Jamba Juice – Original Peanut Butter Moo’d ~770 Cal
Morning:
- 2:00 AM Naked Fruit Smoothie ~300 Cal
- 5:30 AM Whole Wheat Bagel and Almond Butter ~450 Cal
Bike:
· Gel and Salt Pill 60’ prior to start (will have prior to swim on race day)
· 40 oz of Infinit
o 9 scoops for 1125 Cal, 2700 mg Sodium, 13.5g Protein)
o 3 sips every 15 min starting at :30 and ending at 4:30
· 7.5 bottles x 24oz = 180 oz Water (compared to 5 bottles in first RR)
· 1 Salt pill each hour (~330 mg)
Run:
· Last salt pill from bike was as I was pulling up to my care to start the run.
· 16oz IM Perform
· 32oz Water (compared to 16oz in first RR)
· 1 package of Blocks
Recovery
· Ensure x 2 (500 Cal)
Morning Weight 138
Finishing Weight 136.2
Of course the conditions were cooler, but I had three layers of clothes on, a winter hat and all the helmet vents covered so I’m pretty pleased with only a 1.8 lbs loss.
Thanks for reading and please let me know if you have suggestions!
0
Comments
You look like you are ready to race. Kona is a whole different animal than any race you have ever been in. The atmosphere is electric the entire week. Really ENJOY the whole experience. Go to all the events, but yet be aware to guard you time preciously and get ready for the race. You will hear every language in town and it truly is the world championship. I would add one little last minute tip. Hawaii is very hot and humid. My bike shoes were soaked at the end of the ride and when I started to run, the bottom of my feet got terrible blisters on them. Be careful about pouring bottles over your head if you feet are not used to getting soaked. Just a FYI but you may used to the humidity living in the Midwest. I am in the desert of Southern Cal.
Also, you hear about the sun, please learn from my mistake (which ended in a second degree sunburn). Take accountability for the sun screen--I let the volunteers lather me up and they missed from my knee down on the right side. Not good. Trust but validate.
http://endurancenation.us/en_forums/showthread.php?t=4455&page=2
http://www.endurancenation.us/en_forums/archive/index.php/t-4455.html
I looked for the article last year of what to do in Kona. Great article with tons of suggestions (many of them yours). I will try to find later (running out of time). Have the time of your life. Too many tri geeks--so don't let them get into your head.
Hand out with EN people--The Chavez's were a god send. They helped guide me and my family. It was great to have friendly faces to share the experence.
Have fun--wish I was out there cheering.
@Trent - thanks buddy. I'll be thinking about you on the 9th as well.
@Tucker - Al has taught me so much ... my goal is to make him proud that day!
@Jim - thanks for the tip, we had a very hot and humid summer so my feet and shoes were litterally dripping wet after most runs. Good thing is my race shoes drain very well, but I will be careful with the excuss water over the head.
@Geoff ;- thanks for the warning. I will be careful with the sun and intend to put block on 4 times. After a shower the night before, morning before the race (i know they say not to but I do at all races and just avoid where the numbers are), T1, and T2. I also have arm coolers with UV protection to help out. Thanks for the link and we are looking forward to meeting the Chavez's.
@P - You know I can't taper, so I have transistioned to heat acclimation training! This way I have something new to obsess over and can stop worrying about getting more training in. Less training but in warmer conditions and spending time in the sauna/steam room instead of adding extra workouts.
Also, thanks to a side conversation with Dr. Kit, the salt part of my nutrition plan is now dialed in as well. My details to come in the race plan.
I smiled when I read your NP watts = 199 for .70....mine was 100 for IMWI @ .72
Can't even imagine what life on the bike would be like with 199 NP for .70 IF...incredible comes to mind!!! U r gonna rock Kona Matt....can't wait to follow u...ya know the whole dang nation is pulling for you!! Good luck!!
@Brad - i'll see you in about a week and a half. I'll start a thread on a Kona meet up
@Matt - thanks, I will be putting up a race plan next week and based on what I have learned from you will have my paces for 80 degrees, paces for 90 degrees, and a plan on what to do if it gets hotter than that.
You had to pee seven times on the bike and then during the transition? That seem like an awful lot but image that you would be sweating a lot more in hot weather. Was that the point?
Yeah, that was the point to make sure my body could take in the amount of water I need to take in and also get used to drink that much as until about 8 weeks ago I typically took in very little during workouts. I am assuming I will be going a lot less in the hot/humid conditions.
Matt,
Great job on both RR's. RR 1 was closer in temperature to what you will be facing but 7 stops is a lot to make. I noted that your average HR on the bike in RR1 was 154 versus 149 on RR2. Just be aware of your HR in Hawaii as it will affect you ability to proceses fluids or anything else you take in especially on the run.
Have a great race in Hawaii and enjoy the experience.
Gordon
mancona:
testing the race number! i love it! i'm going to do that too at my race rehearsals.
best of luck at the race.
Gilberto
Can't wait to watch (online!) this excellently executed race!! You are going to have such a great time - in both senses of the word!!
Curious when you said you didn't drink that much until about 8 weeks ago - b/c of increased heat 8 weeks ago or b/c you are not a big sweater in general and need to acclimatize to drinking more for your race plan.
Aimee, it comes down to I was lazy and got a way with it. For the past 6 years I have never brought much with me to work out becuase I didn't want to carry it. I've done countless 20+ mile runs with no water other than a stop or two at a water fountain and many 4 hour rides with 2 or 3 bottles and thats it. I am a heavy sweater and have seen 10 lb weight losses in long runs routinely.
Al encouraged me to being training my body to learn to take in more fuild because I wouldn't be able to pull something like this in Kona. So since we had that conversation I started running with a fuel belt all the time and bringing more water on the bike. Sure enough Al was right and when I tried to take a lot of water in at first my stomach did not like it, but now I can get much more in and stay comfortable. I think this is partially from me adapting and partially from me learning to take in a few OZs every mile instead of nothing for an hour then 16oz from a water fountain.
Hey Matt, FYI
There is a new triathon magazine out called Lava. I have gotten two copies thus far free, I think because I did IMWI. Anyhoo if u can get a copy, great article on heat acclimaztion and racing in Kona. I think they also have an online version. Though ur brain is prolly satiated with info on racing Kona
as it should be!