First RR for half

Paul Scholz

and the first thing I noticed was that Saturday called for a RR, 56 miles at Z3. This is the first time since last September that I have gone longer than 35 miles, but I figured, what the heck not trying to hammer.

I looked through the estimated tables tried to figure out how long it would take and what that would mean for my TSS total I was shooting for and the associated IF/power I should ride at.

so the data for the total workout was:

    Duration:      3:03:08 (3:05:54)

    Work:          2394 kJ

    TSS:           196.9 (intensity factor 0.809)

    Norm Power:    230

    VI:            1.05

    Distance:      57.562 mi

 

I noted during the ride and then in the graphs in WKO+ that my power meter was going blank for readings on everything but HR  for up to 30 seconds (5-6 times over 3 hr ride) and the thing was fully charged.

So a few things I learned and then some questions:

it was very hard, even though this was a very flat ride, to stay on the 233-250 watts I was trying to average. Through about 46 miles was doing "fine" and staying mostly aero. Wheels started coming off the bus then. The last 5-6 miles my quads were so sore that even stopping the riding was having fairly high levels of pain. Even on stopping the pain did not go away right away.

What did I learn:

1. Took two big bottles of accelerade (250 calories) and two small bottles with double NUUN (mostly to replace electrolytes and sodium). Think I took too little nutrition, really glad this was a RR.

2. I do have to build back the far, the strength was there, although the average speed for the ride was pathetic, I really believe that will come back quickly.

3. I have been doing this a long time and never had that kind of quad pain. ????

4. Maybe should have eased back into the longer 3 hr ride, but everyone else was jumping right there, and I do have my first A HIM in 6 weeks.

So my questions:

1. Any thoughts on the power cutting out while riding. Could the battery in the hub (which I just got in Dec.) be dieing already?

2. What are the group's thoughts re: the quad pain?

3. What about the links to wheels coming off and nutrition?

Going out for a Z2-3 40 miles around noon.

Thanks,

Paul

 

cgres123

Hey Paul,

 

Moving right along huh ? Nice stuff !!

 

Since you have not went longer than 35 miles since last Sept and jumped into a 56 mile RR and at Z3 , that's a nice jump perhaps too much too soon over 50 % ?

 

I think that is your leg issue too. You wouldn't run that way , 50 % more than last week would you ?

 

The Power tap thing happens to me too. Saris tells me it's interference and if my downloading is separated as a different ride I just merge the two or three together.

 

When my battery is dieing the display starts to fade.

 

Thought I'd share .... D

kurshing

Quad pain could be nutrition or fit...both are something you ought to dial in at this point. Were you fitted by someone to your current bike? On nutrition, yeah, I would say that you ought to be following the EN nutrition guidelines, which (for a HIM) are 200-250 kcal per hour, 500-100 mg sodium per hour, and 1.5 bottles of water per hour. Sounds like you were not in line with that, and that alone could cause the quad pain I would think. However, IF you weren't fitted to you bike, I would say that you ought to do that too.

Way to tough it out...how was the 60' run?