Lavaman RR Part Deux: Any Insights?
Hola!
I used yesterday’s brick as my Olympic RR part deux (first one was on the trainer and TM) for Lavaman on 04.03.11. The day was full of all kinds of firsts: first time outside this year, first time outside with a PM, new saddle, first EN outdoor RR, yadda yadda. And it DIDN’T RAIN! Woot woot!
I felt I had a pretty good effort on the bike. Aimed for 175W - 180W (.90 - .94 IF). That felt just great at first but of course got progressively harder. Actually the last few miles were pretty tough, but I think this will be a good target for the race.
I felt I had a pretty good effort on the bike. Aimed for 175W - 180W (.90 - .94 IF). That felt just great at first but of course got progressively harder. Actually the last few miles were pretty tough, but I think this will be a good target for the race.
However… on the run my legs didn't feel great to start the (uphill) run and I couldn't feel my toes for about the first 1.5 miles. Then when I could, I was sorry because those pins and needles really hurt! FWIW I know "uphill" is relative depending on where you live so, more objectively, looks like there was about 130 feet of elevation gain in the first 1.3 miles.
Thoughts on the RR through EN colored glasses? Things I'm thinking about: The uphill out and downhill back wasn't ideal and I wasn’t really close to hitting the targets. Not sure what to make of it. Maybe I was too hard on the bike, maybe flat my vDot doesn’t translate well in a "the world is not flat" out-of-doors, maybe I’ll be more motivated in a race… it could be so many things. Also, I do see some cardiac drift on the bike so perhaps I should consider dialing it back a bit. Anyway, I’m not gonna wring my hands about it but I do welcome any thoughts you guys might have. I want to execute like a ninja in my EN debut on the Queen K! Deets posted below...
Sidebar: THOROUGHLY enjoying everyone’s reports of first outdoor rides of the season! I think spring sprung a few days early for ENers!
Happy Spring!!!! 
Entire workout (172 watts):
Duration: 1:19:19 (1:20:21)
Work: 816 kJ
TSS: 107.6 (intensity factor 0.905)
Norm Power: 177
VI: 1.03
Pw:HR: 6.49%
Pa:HR: 10.1%
Distance: 25.012 mi
Elevation Gain: 607 ft
Elevation Loss: 635 ft
Grade: -0.0 % (-25 ft)
Min Max Avg
Power: 0 433 172 watts
Heart Rate: 69 164 153 bpm
Cadence: 6 111 87 rpm
Speed: 0 36.4 19.0 mph
Pace 1:39 0:00 3:10 min/mi
Altitude: 505 891 714 ft
Crank Torque: 0 621 173 lb-in
Temperature: 48.2 60.8 53.6 Fahrenheit
Duration: 1:19:19 (1:20:21)
Work: 816 kJ
TSS: 107.6 (intensity factor 0.905)
Norm Power: 177
VI: 1.03
Pw:HR: 6.49%
Pa:HR: 10.1%
Distance: 25.012 mi
Elevation Gain: 607 ft
Elevation Loss: 635 ft
Grade: -0.0 % (-25 ft)
Min Max Avg
Power: 0 433 172 watts
Heart Rate: 69 164 153 bpm
Cadence: 6 111 87 rpm
Speed: 0 36.4 19.0 mph
Pace 1:39 0:00 3:10 min/mi
Altitude: 505 891 714 ft
Crank Torque: 0 621 173 lb-in
Temperature: 48.2 60.8 53.6 Fahrenheit
The Bike: http://connect.garmin.com/activity/73945321
The Run: http://connect.garmin.com/activity/73921784
0
Comments
Thank Coach P,
I'll plan on pulling back a bit to 0.9 IF. I *think* the numb feet was simply because they were cold. I wore my regular tri shoes and no booties. Rookie mistake.
Thank you! Visions of sand and surf and some HEAT in my head!