Second/Last Race Rehearsal...VERY different from first
Team, would like some feedback on my second RR that was yesterday. A little bit of background...
- A race is Florida 70.3 in two weeks. Been having good training, not perfect, but life has thrown some curve balls. Almost all big days have been completed.
- Race is expected to be very hot and humid. Of course, a cool front came through and it was very cool and pleasant. So...
- RR was done on a 7 mile loop. Hit the lap button every 14 miles, so I split it up mentally into quarters. That's also when I hit the lap button.
Lap / Lap Time / Distance / Ave speed / AHR / Ave cadence
41:23 / 13.70 / 19.9 / 124 / 89.6
39:11 / 13.69 / 21.0 / 128 / 84.6
39:23 / 13.72 / 20.9 / 130 / 85.3
39:09 / 13.68 / 21.0 / 134 / 88.2
02:02 / 0.60 / 17.6 / 137 / 74.8 (*from end of loop to car)
Total time = 2h41m11s, AHR = 129 (Z2 starts @ ;roughly 133), ave cadence = 86.8
Pee stops were at 38', 1h20', and ~2h. I drank about 2 aero bottles of water, and ~2.5 bottles of powerade Perform (what's on the course). drank every 5'...alternating between water and powerade. I had a salt tab at the 1h and 2h marks. Don't recall when I refilled. Total breaks were ~8 minutes. So, actual time on the road was 2h 49 minutes or so. Original goal was to drink at least three bottles of water and powerade, as that's what I think I'll need because of the heat.
I was overhydrating, so I dailed that down a bit the second half. I was having to go tothe bathroom too much. This has to be a function of the cool weather. But it was strange because I was VERY thirsty at the end of the ride, and my mouth was dry at the end of the run. Speaking of which...
M1- 8:47.9, AHR 141
M2 - 8:53.44 145
M3 - 8:33.80 153
M4 - 7:55.78 164
M5 - 7:58.92 168
M6 - 7:55.74 171
This isn't bad at all, but I was shooting for 7.40 miles for the final three. I knew my HR was beginning to climb, and I was dehydrated. I had a waterbottle of EFS Liquid Shot diluted in water, and a water bottle. Had a sip of that and plain water every mile. No cheating on that either.
I don't know if I could have held that pace or not for 6 more miles, due to HR peaking at Z4 (Z4 srtarts @ ;roughly 173 or so). I go more by pace than HR, but I just kind of know when I'm reaching that point.
So, what did I discover? I planned this better than last time (my run was terrible last time). But the weather being cooler did me no favors.
Is there anything I missed? I think I'm looking at a 2.40 bike and ~1.40 run...maybe a bit faster, as I'm planning to have a disk wheel and HED3 race day.
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