IMFL RR1 - Brian Comiskey

bkcomiskey

I borrowed the RR format from mancona since he is very fast and smart.

Swim

I swam Friday morning at the gym.  Started out pretty slow but picked up the pace at the end.  Mostly due to wanting to be done from boredom and the start of the senior aquatics class where no one takes a shower first so it smells like 30 different bad perfumes. Yuck!. 2.4 miles at 1:10.

Bike 

Saturday: I rode a familiar route with a 40 mile out and back to the south west and a 72 mile out and back to the south east. Wind was mostly from the north at 10-15.  Temp was 51 degrees at start of ride.   Training wheels and non-aero helmet for bike set up.  I also recorded the data with both the Garmin Edge 500 and Forerunner 310XT.  I had the Edge set to use zero average (not sure if a manual setting for this on 310XT) with both at auto pause at <3mph.<span style="mso-spacerun:
yes">  Display on Edge was locked on :03 power, :30 power, and average power.  Display on 310XT was distance, time, avg speed, and avg power.

Power Background: I have been testing training with power on the Computrainer for about 12 months.  Did 2nd FTP test on 9/7 with an FTP of 265 and VI of 1.01.  Got a Quarq Cinco (SLK Light 50/34) from Coach Rich on 9/7 and did first FTP test using it on 9/10.  Same protocol on each (EN 2x20(2)) and had FTP of 304 with a VI of 1.05.  Avg HR was 156 for outdoor test.  Nice cool day out for outdoor test.  

Only other outdoor ride with Quarq was EN IMOO training ride with Terry, RnP and mancona on 9/11 with pnorm of 226 for 4:01 with VI of 1.15 (not entirely my fault).

Given the disparity of 39 watts between two tests in the same week I was not exactly sure what kind of IF would be realistic.  Good thing we have race rehearsals to get this sorted.

Plan – My goal was to have an IF of .70 of the new FTP of 304.  Goal watts of 213.  First 90 minutes at JRA pace.

Actual – The first data set is per the Edge and the second is the Forerunner via WKO+.

Duration: 5:48 (6:03) / 5:45 (6:00) 

Work: 3868 kJ / 3820 kJ

TSS: 236.5 (IF .648) / 233.6 (IF .644) 

Norm Power: 197 / 196 

VI: 1.04 / 1.05 

Pw:HR: 5.18% / 5.47% 

Pa:HR: 4.79% / 4.21% 

Distance: 112.26 / 112.17 

Elevation Gain: 1137 ft/ 889 ft 

Elevation Loss: 1182 ft/ 976 

Grade: 0.0 % (62 ft) 

Avg 

Power: 188 watts / 186 watts 

Heart Rate: 136 / 136

Cadence: 84 / 84

Speed: 19.3 /

 

Hour by Hour per Edge upload to WKO+

 

Hour	TSS	IF	NP	VI	HR	CAD
1	0.386	0.634	194	1.06	128	84
2	0.437	0.662	202	1.03	136	88
3	0.435	0.666	203	1.05	136	85
4	0.408	0.633	196	1.03	139	82
5	0.398	0.63	195	1.03	140	82
6	0.321	0.631	191	1.06	136	81

 Hour 6 is partial so lower TSS and last 12 min admin miles on bike trail.

 

Notes -

·         Stop at mile 40 to refill bottles and pee

·         Stop at mile 100 to refill bottles and pee       

·         Last hour seems to be always into the wind

 

T2 – About 5 minutes while I put the bike in the car and put shoes on.

 

Run

 

I felt really good starting the run and followed the Z1 + :30 guidance for first 30 minutes.  This was very hard to go that slow so walked through some imaginary aid stations to get it close to the 9:56 target.  For second 30 minutes, tried to run at Z1 with 30 steps at aid stations every 8-9 minutes.  Overall, legs felt good and no cramp/pain issues.  Temps were 55 degrees so perfect running conditions.

 

Miles: 

9:46

9:35

9:50

8:49

9:10

9:15

3:33 (partial) 

 

Nutrition

 

Sat Morning:

5:45am - 2 starbucks vias and 8 oz cold water

6:45an - 12 oz Trader Joes unsweetened apple sauce and one scoop Muscle Milk vanilla protein powder ~ 230 cal + 1 ensure at 250 cal

Bike:

·      3 x 22oz infinit at 500 cal/935 sodium/10.8g Protein per bottle

·      4 x 24 oz water

·      Sip water only first 30-45 minutes and then 250 cal infinit by end of every hour

·      4 endurolytes at mile 70

Run:

·      8oz water

Recovery

·      Ensure x 2 (500 Cal)

 

 

Guidance Questions:??

§     * Still trying to figure out IF for this ride?  Did I not go hard enough?

§     * Not sure about difference between Edge and Forerunner in terms of average power while riding. I am guessing the Edge setting for zero averages and Forerunner setting was assumably non zero and this got sorted out in WKO+?  Is there also more data collection points in the Edge

lso, *the data uploaded to Garmin Connect automatically showed a slightly faster ride time of 5:43 at same distance?

gilliatt

You might have undercooked it a little on the bike. Without making too many assumptions about weigh/aerodynamics guessing you will be off the course quicker than 5:48. The road surface is just plain pretty fast in PCB as well as they don't get the frost we do in the midwest.
If you are confident your FTP is 304 don't be afraid to ride your next RR at .70 then bump it up a little the last couple hours. Looking at what other guys can do on the same course with their watts is always tough. FWIW, in 09 I was 172 lbs I'm 6'2 moderately aero but I don't ride super steep. MY FTP going in was 270, I rode norm power of 190, VI 1.03 didn't draft and went 5:19.
In RR's I can never ride 112 as fast as I can in a race.
Not sure about the forerunner vs edge question.

Norton

I agree with Dan; you can go a bit harder on the bike. With that power and decent aero you'll go considerably faster on the day so you can "spend" a bit more on the bike. FYI: last year I rolled a 5:35 with an average of 155 watts! And ran well off that effort.

bkcomiskey

 Bill/Dan:  

Thanks for the feedback.  I will go harder for next RR and really push for .70 IF.  

Best,

 

Brian