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Race Rehearsal...feeback welcome

mpaliosmpalios
in General Training Discussions

Unsure if this is the best place for this.  I've not done an EN RR before; I'm glad I did.  Please offer any feedback, particularly the nutrition aspect.  Thanks in advance everyone!

Background...

Prepping for FL 70.3 on May 15.  In 1/2IM Intermediate Plan.  Did this on Sunday, April 5, with a starting time at ~3PM (scheduled called for Saturday in the AM).  Moved on Friday and Saturday, so there was A LOT of manual labor involved those two days.  I did do my long run Friday AM, so I came into this very "un" fresh...

Course was on a 7 mile loop, zero traffic issues.  Weather was warmer, sunny, and 1/2 of the loop was a tailwind, 1/2 was a stiff headwind.  The headwind was the last 2.5 miles of the loop.

Nutrition: three aero bottles of water, three bottles of Ironman Performance drink on the bike.  NO nutrition on for the run.

Bike splits are in 11 mile increments.  HR was all in Z2.  Very please with this, even though I felt less than good.  Low back hurt a lot the last 15 miles or so.

Loop 1 - AHR: 126, 19.8mph

Loop 2 - AHR: 134, 20.9mph

Loop 3 - AHR: 136, 20.8mph

Loop 4 - AHR: 137, 20.9mph

Loop 5 - AHR: 140, 20.3mph

RUN: no nutrition, which was a huge error on my part.  I underestimated things, big time.

M1 - 9:28, 137

M2 - 9:48, 133

M3 - 10:04, 135

M4 - 8:45, 148

M5 - 8:52, 154

M5 - 11:26, 130



Struggled to go slow enough on M1 & 2, even though splits were on target.  M4 felt good.  M5 felt okay for the first 1/2 mile, then knew some bad things were getting ready to happen.  I walked some, as it just wasn't worth pushing too hard in this workout; I had just moved houses, had no nutrition, it was hot, and I was tired.  Last two miles were very uncomfortable.



Had no water outside of a couple of drinks at M3 or so.  No food on the run. 

Comments

  • tuckermtuckerm
    How many calories are in that drink? I thought it was like 70 per 8oz serving? I don't think that would be enough which could lead to problems with your run. What was your total time on the bike? I imagine somewhere around 2:40ish? I think for that amount of time you need somewhere around 650-750 calories just on the bike. And you should probably take a gel or something at the 3 mile mark of the run.
  • mpaliosmpalios
    175 per bottle (525 cals total). I thought I read ENs recommendation for ~200/hour, so I was slightly below that number. I guess I need to add one Performance Bottle.
  • tuckermtuckerm
    You are probably correct Mike about the guidance.
    How big are you? I'm around 195 so I dialed my nutrition up a little bit.
    This is why you do the RR. Something went wrong. Did you get enough sodium?
    I did your race last year. As you know it will be a scorcher most likely. I say up the salt and fluid intake.
  • mpaliosmpalios

    I'm about 172, need to lose a few more lbs, as I want to be closer to 165.  that makes a huge difference to my run when I'm at that weight.

    I was covered with salt when I was done with the run.  I know that means I sweat a lot.  But I figured that 6 bottles of fluids was sufficient.  Guess I was wrong!

  • tuckermtuckerm
    Well I think that is telling you that you need more salt. Maybe a couple salt pills will do the trick. I'm sure others will chime in and advise/correct.
  • jwpicciottojwpicciotto
    On the fueling on the bike, you might be able to up the calories, but remember the basic premise that it is better to under fuel than over fuel. If you don't take down enough calories on the bike, you can get some more down during the first three miles of the run. If you take down too many calories on the bike, you will be sitting under a tree hoping your stomach stops aching. It looks like you dehydrated during the run. At mile 5 your heart rate increased while your speed decreased. I think that you have one more RR, so you might focus on practicing your run nutrition during that session so that you can feel comfortable for your race.

    Finally on the topic of "salt". Did your legs cramp up on the bike or run? If the answer is no, then you probably don't need to additionally supplement electrolytes beyond what is in the Ironman Performance. Each bottle has 425 mg of sodium. This should replace lost electrolytes. If you want to supplement a little more, you could take 1 SCap an hour, but if you aren't having problems I wouldn't worry about it.

    Good luck on the race.
  • mcstrangelovemcstrangelove

    Mike, I tried Infinit for my first HIM last weekend (and a few training rides beforehand).  After long, hard workouts I'm always crystalized with salt, despite salt tabs, sports drinks, etc.  Infinit is the only product that corrected this issue.  Likewise, I had a pretty good race, nutritionally speaking.  They create an individualized formula with your calories, aminos, electrolytes, sodium, etc. so all you have to do is drink at the recommended intervals.  Might be worth a look...they offer an EN discount too.

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