IMAZ RR#2 - Results
I had a pretty good day despite leaving an hour later than I wanted. I left the house at 10am. The weather was cloudy, 36 degrees (42 was the high) with and 80% chance of rain. I felt like I was racing the rain all day.
Bike:
I live in the Mountains and almost everything it "up" from my house and I am not that good of a climber (althought I am getting better). According to the plan, the fist 30 miles were pretty easy, JRA pacing (Just Ride Along). 30 miles of JRA seemed to take forever. I was initally worried because my speed was a lot slower than my first RR and my effort was really high. So, I settled in, stuck to the plan and decided to grind it out. I did a 35 mile out and back. Once I flipped around, I realized why my speed was low and effort so high. A 15mph head wind and a pretty decent up hill grade, tends to slow things down a bit. I hit the 35 mile mark in 2hr and 35min. I started to worry because I only had 4 hr of fluids on my bike, but if I had to stop I an emergency stop for water. Well, going down hill with a really nice tailwind makes it really easy to make up time. I completed the second 35miles in 1hr 45min. I returned home, picked up new fluids and headed back out to finish. I finsihed the last portion on the only flat terrain around and felt pretty good, absolutely no low points. With 4 miles to go, the battery on my Garmin went dead. This will NOT happen in AZ. The last hour or so, the sky was getting really dark and the clouds were building. I could tell it was a matter of time before it started to rain. I kept riding, determined to finish. As I pulled into the drive, the rain came. The heavy rain eventually turned to snow for about 2 hours. Here are the totals:
@ 8500ft., notice the ice on the water?
Bike Totals:
Total Distance - 96.8m
Total Time - 6'05"
Total Calories Consumed - 1661 (277 cal per hr)
- 3 Gels
- 1 Power Bar (chocolate)
- 54oz water
- 70oz Infinit (non-concentrate)
- 12oz Red Bull (1 can)
Total Calories Burned - 2510 (418 cal per hr)
Total sodium - 1796mg (295mg per hr)
Total Elevation Gain - 3125ft
Avg HR - 133 (low end of z1)
Run:
With the onset of rain and eventual snow, I decided it would be best to run on the treadmill. Because I had planned on running in tights, I had to find some shorts. This hunt lengthened my transition to the run a bit. This RR I wanted to pay particular attention on how I was with my nutrition for the last hour or so leading from the bike and into the run. During RR#1, I had nutritional issues and ran feeling "flat" and tired. I stay hydrated and took in both liquid and solid food calories up to the last 30 minutes of the bike. Starting the run, I actually felt pretty good in z1+:30. I was able to stay with that pace the entire hour with no problems. I took in fluids at every mile mark. The last 10 minutes, I pushed the pace a bit to see what I had left. I didn't go crazy or anything, just a simple push. I was pretty suprised with what I had left in the tank.
Run Totals:
Total Distance - 5.08m
Total Time - 1hr
Total Calories Consumed - 320
- 1 Gels
- 10oz Infinit
Total Calories Burned - 628
Total Sodium - 240mg
Total weight loss - 3.4lbs
Lessons Learned:
This RR proved to myself that, by sticking to the plan, I have what it takes to do this. There are no doubts at all, execute and I'll find the finish line.
I have had two RRs and no trouble at all with my guts. I will stick with what I have been doing, as far as nutrition. The nutrition plan for the bike will be to alternate between Infinit and water every 10min and alternate between gel and 1/4 power bar every hour. I will also suck on Shot Blocks as needed. I'll take 1 Red Bull and maybe a piece or two of hard candy at special needs. I'll ride at JRA for the first 30 miles and then z1ish for the rest of the ride. I am really looking to set myself up for the run.
For run nutrition, I will add a few ounces of infinit into a water cup at each aid station. I will take a gel from each aid station. Special needs will have dry socks, a long sleve running shirt, 2 pieces of hard candy and refill for my fuel belt bottles (infinit). I will stick to the plan as long as my guts allow me to and then go to the Coke as needed. I'll run in the typical EN plan, z1+:30 for the first 6, increase pace to z1 (if I feel comfortable) to mile 18 and then (hopefully) it's time to start counting the road kill.
Any suggestions or something I may have missed in my RR. This is my first IM (if it not apparent), I feel like there is so much going on in my head right now, it's crazy! Ideas? Suggestions?
Comments
Chuck - Your RR sounds SUPER. No question that you can not only finish the IM, but also be able to execute to plan, AS LONG AS YOU REPLICATE the patience you showed to JRA for the first 30+ miles. Race day crowd (athletes and spectators) and hype is a STRONG magnet which insidiously makes us want to push that first loop in AZ harder than we should. RESIST that urge when it appears, and you'll be fine.
The fact that you felt great at the end of your run is also a very good sign that your bike pacing is spot on. Never forget that it will get exponentially harder feeling as each 1/4 of the marathon unfolds. You need to be in that "I feel GREAT" space at the end of the first six miles in order to keep the motor running the whole way.
One obvious caution - it will be warmer in Tempe, so your fluid needs on the bike may be a bit higher in the second and third loops than you had in your RR.
Finally, the biggest difficulty you'll face from here on out is an increasing sense of strength, energy, and anxiety over the next two weeks. Do not get in the head space of thinking you need to work harder or longer at this point. Stick with the coaches' workouts and let your body build itself towards Nov 21st. It needs the reduced workload, and that makes it difficult mentally, as you are more and more raring to go.
One question: you're taking a gel at EACH aid station on the run? That's a lot of calories.
@al - the voice of experience, thanks for the pointers. I will take each one with me in my journal to AZ. I will make sure that I pay particular attention to the first 30 miles of the bike and JRA pacing. Thanks again.
@bill - that should probably read a gel per hour from the closest aid station. I don't think my gut or palate could handle 26 gels.