RR for Kinetic Half - 1st RR ever guidance appreciated

bfritton

Fellow ENers,

Doing my first RR tomorrow ever before a half, and also first since started using power.

Backround:

4 years in Tri, have done 3 half IMs before all Musselman (great race by the way)

Bike splits 3:06, 2:54, last year 2:48. Feel like I am definitely stronger on bike now that at any time before those races.

Run after bike a different story  2:1x, 2:07 and last year 2:04, do not have any idea what VDot was before those races but seem to think I underperformed.

Musselman both bike and run would be what I consider hilly, others may not.

Tomorrow:

Temps supposed to be good, maybe 50 to start warming to 65-70 by end with sun. Wind 10-15 mph

So trying to figure out where to ride in terms of % FTP, used calculator plugged in all variable etc etc. My FTP right now is 216 and I am weighing about 148, so not real strong, I guess. Looking at time last year at Musselman on bike I am thinking maybe starting at like 79% and if feeling good in second half of ride going up to like 80-81%.

Getting off bike looking to run 1st 3  miles at about 9:40 last three at a little under 8, right now my VDOt is 45ish.

I will be using only Infinit and water on bike 220 cal per hour, and 480 in sodium per hour. Will probably try to drink 24-26 oz per hour total. I am using this RR to test out this nutrition strategy, never really kept track of what I did before other than at Musselman drank 60 oz of Infinit in 2:48 plus some water but not sure how much, had to pee on run so probably drank enough.

So only question really is on my bike strategy, does it sound reasonable? Should I raise or lower %.

Thanks, and I will certainly post how thing go tomorrow.

BIll

chris malone

Bill,
The Kinetic bike is a constant roll, with short climbs where you'll sit up for a bit. It's not what anyone considers a really fast course, and it can drain you. I've done it 4 times and never had the bike time I thought I should have and also never went over probably 82%. (maybe that's why) Since they moved the race back into May from April it's been warmer but there has also been weekend traffic, boats and trailers etc. and your overall time and % of ft can be skewed if you get stuck behind riders behind cars.
When you get out on the run you go up a short hill and then, again, it's rolling. What I remember is if it is a warm day, hit the sodium. Spring training around here does not acclimatize you to racing a half during one of the first days of the warmer weather. Infinit and water all day is great.
As for the rr, I'd say go for 80% + (180ish watts?) for the whole ride and then run off of that. It should give you a fair reading of what you can do on race day.
Good luck.
cm

Daniela

FYI on the run pacing...
http://members.endurancenation.us/Training/TrainingForum/tabid/215/aft/5468/Default.aspx

My first RR for this summer is tomorrow as well, with not as good weather, though. Good luck!

bfritton

Thanks guys, still a little confused on pacing for run for RR, it seems pretty clear that for race itself should be MP+30 for first three miles but still unsure about tomorrow. Should it be LRP+30 or MP+30, looked like P was going to change it but my plan Int Hm still says LRP+30, I guess in the end probably does not make a whole lot of difference maybe i will just split the difference.

Peter Greagg

Bill, the first 3 miles of your RR run is LRP plus 30 secs per mile.  Accounding to RnP, there is no need to test your run fitness in the RR.

Hope you enjoy your RR.

Cheers

Peter

Daniela

I read it as MP+30 for the first 3 then MP. The LPR+30 is leftover from the IM training plan and hasn't been updated in the HIM plans yet.

bfritton

OK, here it goes, RR for Kinetic Half in the book. Overall think it went pretty well. Weather was absolutely perfect, started at about 7:30 am and it was cloudy and about 50 and about 1.5 hours in the sun came out and finished with a temp of about 65. Slight breeze against going out, with coming back.

Had suprise 40th B-Day party last night for a friend and was fairly well behaved and only had a few beers and was to bed by 12, up around 6:30 couple cups of coffee and a cereal bar.

I have decided that coffee before a race or otherwise may not work because I think it makes me pee, nearly always within first hour of bike. Happened today.

Weighed in before I took off, 149 pounds. Got home after brick and weighed myself, 146. That is probably not good. Had three bottles of Infinit, 20 0z each, finished all three and took 3 pee breaks, no idea how much pee. Also drank 8 oz of water before heading out for run and took 3 Enduralytes, drank about 16 oz of water on run.

Overall I think I probably need to drink more on bike and need to fuel on run. Just did not feel like stopping to fill up water because had to stop a few times because my yellow spongy thingy fell out twice after going over a bump.

Ride:

Time 2:58 56 miles, TSS 186 (was shooting for 176 or so), NP 172 (goal 173), IF .80 (goal .80), VI 1.04 right on target

Here are specifics:

Duration: 2:58:21 (3:02:09)
Work: 1772 kJ
TSS: 186.1 (intensity factor 0.796)
Norm Power: 172
VI: 1.04
Pw:HR: 100%
Pa:HR: 100%
Distance: 56.001 mi
Elevation Gain: 1498 ft
Elevation Loss: 1528 ft
Grade: -0.0 % (-23 ft)
Min Max Avg
Power: 0 436 166 watts
Heart Rate: 55 148 110 bpm
Cadence: 30 201 90 rpm
Speed: 0 35.4 18.8 mph
Pace 1:42 0:00 3:12 min/mi
Hub Torque: 0 31 6 lb-in
Altitude: -3 380 104 ft
Crank Torque: 0 679 157 lb-in
Temperature: 50 64.4 55.3 Fahrenheit

Apparently today was the day my HR strap battery was going to die and did so. I hope that is what it is because it stopped working about 10 minutes into ride and I really wished I had that piece of information to see how my HR was compared to how I felt. The first two hours of the ride felt pretty easy last hour a little harder and a little more frustrating because a lot of stops, slowing down etc because of traffic on roads and on trail.

TSS is high and puts me into the yellow zone for my ride time. Need to know what this means so will have to figure that out. Overall got off bike feeling pretty good.

Run

Just went out and tried to hit the paces and did so. Found it really hard to run slowly coming of bike, was also confused as to what pace to start with as you can see above so just went with ez pace +30 sec and end up pretty much at ez pace most of time then tried to hit MP for last three miles a little under 8 min miles, hit those as well. Ran out of water last 2 miles and last mile or so was a bit more of a challenge and quads started to get a little sore. Again, really wished my HR monitor was working. Was not really breathing hard and would say RPE for last 3 miles was probably a 5 overall but maybe a 6-7 for last mile.

Here is run info:
1 09m 16s 1.00 miles 09m 16s /mile 66 68
2 09m 36s 1.00 miles 09m 36s /mile
3 09m 17s 1.00 miles 09m 17s /mile
4 07m 58s 1.00 miles 07m 58s /mile
5 07m 48s 1.00 miles 07m 48s /mile
6 07m 55s 1.00 miles 07m 55s /mile


Overall, pretty happy with how everything went especially since nowhere near rested for this. Prior to today this was my biggest run week yet and coming off 1.5 week transition this week was a lot of work, also weekly TSS of 675 is 60 over any other week since starting with EN.

Tommorrow starts 12 week build to IMLP so I am sure that 675 TSS is just the tip of the iceberg.

I am new to power and EN so any help with the biking, running, whatever would be much appreciated. As noted in orginal post my Musselman Half splits last year were 2:48 bike, 2:04 run, 36 swim.

Thanks

Chris G

 that all looks about perfect to me.  Trick will be to do it on race day similarly.  How did you feel on the run?  

As for the yellow thing, if it falls out you are using it wrong.  Dont just stick it in the opening.  Try to open it up as big as possible and shove the while thing as hard down in as you can if that makes any sense.  Don't feel bad about it, the first few miles of the course in every large tri is littered with those stupid things.  

bfritton

Chris,

Thanks for the help. Will try that with the yellow thingy.

Run felt fine actually very easy for first 3 miles, as it should I guess, miles 4 and 5 felt fine, started to feel it in my quads the last mile.

So the TSS being a little high (186) anything to concern myself with? If so, how do I get it down, maybe go a little harder 81% to get done a little faster?

Thanks again.

Bill