NOLA 69.1 Race Report
Just a few thoughts about the race and a few questions for the group.
NOLA this year was beautiful weather except for high winds on the lake that caused high chop and small craft advisory. As a result the swim was cancelled and it essentially became a race pace brick workout. Oh well, nothing you can do about it.
They started the bike as a 2x2 time trial start every couple of seconds. I was afraid that the TT bike start would create lots of drafting on the flat course and I heard that it did in some of the age groups later in the day, but in the M35-39 their weren't any obvious packs that I saw.
The bike was flat with a stout NE wind. The roads are a mixed bag but some pretty rough spots around the lake. It seemed like it was windier on the bike course this year as opposed to last year.
The bike and run course had minimal changes but essentially the same as last year. The changes made were all better additions to the course.
Last two miles on the run course always suck because the road is so chewed up that it becomes a potential ankle twister.
Race organization was pretty good this year and aid stations were well equipped with cold sponges etc... But my wave was in the middle of the pack.
This was my first EN race and my first race with power:
1. My indoor trainer FTP (last tested about 4-5 weeks ago) is 258w and 3.5 w/kg (at that time). I am currently into week 3 of race prep for my A race in June (Buffalo Springs). Recently came off of about 16 weeks of OS.
2. My plan was to keep my race wattage at 220-230 but i was doing well at higher wattage so I just went with keeping a constant wattage based on RPE. My bike split was 2:20 (23.9 mph) with an average wattage of 246 for the duration. This is about a minute better than last year (pre EN and pre power).
3. Felt great until mile 50 then developed some neck soreness and had to get out of aero a few times. Course was fast on the way back to T2 downwind.
4. Nutrition on bike was better for me. EFS "gel" and Infinit carb/electrolyte/aa mix. Probably had about 250-300 cal/hr. Felt like I did a decent job with hydration too but can't really quantify. Weather was cooler this year and no swim helped nutrition and RPE.
5. Run was much better! I split the run into 3 mile segments to kind of keep my mind fresh and evaluate things along the way. Averaged 6:38 pace with 1:27 run split. This is much improved over last year which was a 1:37 and 7:27 pace.
6. Podium spot! 3rd AG M35-39 compared with 9th last year. But again this is all without a swim which would take something undoubtedly out of me and is my weakest leg.
Questions:
1. Should I retest my FTP? And if so, should I do it outside?
2. My run pace was 6:38/mile which based on Vdot is close to my MP. HMP is 6:15/mile. Is this acceptable or based on numbers should I have been able to do better?
3. I did a mini taper for the race (basically took thurs-sat off before race). My A race is June 26th. Should I just jump back into the workouts tomorrow (Tues) with the swim/run day and keep going or modify? Legs are a little sore but nothing terrible.
Thanks,
All critique is welcome!
Luke
Comments
Yes, you should definitely test outside when the chance/schedule allows. Many people find that they are able to see a good jump when going from inside to outside.
Pacing guidance for a HIM is to run at close to MP so my opinion is that you ran it pretty well. I'm sure there are some super runners out there that can run at their HM pace in a half, but I don't think that is the norm.
I'm pretty sure guidance is to ease back into training and by the weekend you should be ready to go full bore. If I were you I would do all the swims and rides, with maybe the intensity dialed down a little on the bike, and play the run by feel. No intensity on the run. You're 10 weeks out from your "A" race and obviously fit so I'm thinking easing back into this week is not going to affect you for your "A" race.
Congrats again. You had my dream scenario, no swim!
Luke - Awesome race! Congrats on both time and place.
My 3¢ on your questions:
1. You now have a new, outdoor FTP. You can certainly test if you want to, but since you were able to perform well on the run (see #2), you can assume your IF was about 0.86 +/- 1%. Now, you said you average power for the race was 246; did you mean Normalized Power? Because to find your new FTP from this race, you would divide your NP by 0.86. E.g., NP=250, 250/0.86 = 290 for an FTP. This is about 12% better than your indoor FTP which certainly within the range of probability. At least it gives you a target to shoot for if you do a test.
2. In my book, a superb HIM split would be run at MP. I doubt you could go faster.
3. An old rule of thumb is "1 day of recovery for each hour of racing", meaning, as Tucker says, take it easy, swim/bike only with no intensity through Thurs of this week. Add back easy running and some longer HIM pace biking this weekend, but no intensity above that until next week, when you ought to just be hopping back into the standard training plan.