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RR # 2 for HIM Intermediate plan

CarlCarl
in Races & Places 🏁⛺

Race Rehersal # 2 for the HIM Intermediate plan

  • On Friday I was at the firestation so lots of downtime which is always nice the day before a race rehersal.  I did do the swim as written and ran 40 minutes to include 8 uphill strides.  The swim was my RR swim and it was at 36:10 for 2200 yards.  Noted some tiredness in the lats otherwise was happy.
  • Spent the day stretching and rolling a few times.
  • Followed the nutrition guidelines and drank sports drinks and water throughout the day. 
  • No 0200 shake for me just couldnt make myself wake up for a shake nowing i would not get back to sleep.

Morning of the RR

  • Breakfast consisited of a banana and 2 poptarts, 2 cups of strong coffee, and a 24 oz bottle of water
  • Weather was 42 degrees with 18-20 mph wind out of the SSE. Windchill 36.
  • Fluids on the bike consisted of one feed bottle with Infinite concentrated for 3 hours and a speedfil with just water.
  • I also took 2 Roctane and some chews for back up do to my past hx of getting lightheaded.
  • First 30 minutes I rode at 70% and went well
  • Remainder of the ride was at .78%.
  • At mile 28 we turned and boy was it rough.  Just a note we were cruising around 23-27 mph with the wind at our backs and the minute we turned I knew it was going to be a long ride home.  Often again in the lowest gear and cadence in the 90's I was pushing 14 mph.  Concentrated on staying aero and just cont to plug away.  BTW new bike adjustments were AWESOME!! 
  • Concentrated on eating every 20 minutes which seemed to work well.
  • Really started feeling beat down with 16 miles left and struggled getting home
  • BIKE STATS
  • 56.8 miles, Pnorm 177, VI:1.04, IF .777, TSS 185 and overall time was 3:10.  HR was like 138 and Cadence was 83.

Frustrated with the overall time but with the pain in the quads not sure there was much faster left in this body.  I know the wind played a huge factor in the tiredness and pain but frustrating to me.  Yes I understand it is about executing the bike and setting myself up for the run but it appears my bike maybe slower than last years bike at Kansas. 

RUN

  • First 3 miles where as written in the race execution MP plus 30 seconds and this felt great to get out at a nice relaxing pace.  The following 3 where at marathon pace.  6 miles in 46:43.  I was happy with that cause at the end I was starting to really be tired and sick of battling with the wind.  Had to play mind games and used the light poles as my running targets.  One pole at a time image

Plan

  • For my final bike RR I am going to try and ride at .80-.82 and see where this lands me TSS wise and see how the run feels afterwards.  If TSS to high according to the chart and the run really sucks then I will dial down and know where I will be racing at . 
  • Will again focus on the nutrition component.
  • Where aero helment for the first time and see how it feels.
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