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Last RR B4 Fl 70.3

zildgenzildgen
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Last RR before Fl 70.3. Delayed a day due to life. Took Naked Fruit Berry Protein Shake (440 cal) @ 0200 and ate Hammer bar (220 cal)@ 0700 then started out on bike ~ 0800 on Sunday.

BIKE: Start Wt 265#, Temp 83, Winds out of the east ~ 15 MPH, humidity 74%.

First 30 min tried to stay zone 2 (121-128 BPM) but was a little low Avg HR 120 BPM no spikes into zone 3 or above. Then tried to cranked up to low zone 3 (129-135 BPM) but again was a little low with Avg HR 128 BPM. I did have 3 spikes into zone 4, one hill and twice into the wind. All three were in the, last hour.

Maintained aero except for handling, braking, and nutrition I would estimate 95% of ride was aero. Noted that towards the end of the ride, my right shoulder was a little sore. Also for first time ever had a little lower back pain on the right  ~ 2hr in that felt like a mild cramp. Lasted for 10-15 min then was gone. Was able to ride without stopping for lights, just got lucky for a change.

Nutrition was 3 hr concentration mix of Heed and Perpetuem in a 24 oz bottle (705 cal) with 6 scoopsendurlytes (700 mg Na total) on down tube. Na was supplemented with salt stick cap every 30 min (215 mg Na/cap 1075 mg total for ride).  Hydration was via PD aqua cell (50 oz) on aero bars and 24 oz bottle in jersey pocket. Stopped at 1:28 to refill bottles and pee. Urine was nearly colorless and moderate volume.

Overall ride felt good and could have pushed a little harder but heard Coach R in my head “ride the bike you should not could” as well as “patience and discipline”.  Had a 30 min section into the wind that was a little tough as I seemed to be working hard but not covering much ground.

Total for ride:  56. 2 miles in 2:55:34 (19.2 MPH), Avg HR 127 BPM,  ~600 cal (~ 200/hr), ~1700 mg (~550/hr), and water ~ 130 oz (43/hr).

Transition:  Total time was ~ 6 min. Slipped off bike helmet, gloves and cycling shoes then slipped on hat, and running shoes. Hit the head, again near colorless urine, volume was moderate. Took salt stick (215 mg Na) and was hungry so took Hammer gel (100 cal).   Grabbed 24 oz water and 24 oz of Heed/endurolytes (200 cal,160 mg Na)  and headed out.

Run:  Temp 88, wind out of the east @ 17 mph, humidity 70%

Course was attempted to simulate heat on race day. First 3.5 miles on asphalt with little to no shade.  Next mile was a trail; remainder was back on the asphalt. Legs felt a little stiff to start and was not able to maintain MP+30 (11:15) [11:27, 11:42, 11:59] was able to ramp up pace but still not to MP (10:45) for last 3 [11:25, 11:28, 11:31]. During run drank both bottles, thought the Heed only mix was too strong for me after the bike.  I also took 2 more salt stick caps (430 mg Na). Walked for 10-15 sec during mile 5 trying to get salt caps. Container had opened while running and caps had spilled into pocket of fuel belt. At the end was very thirsty, a little light headed and glad to stop running.

Total for run 6 miles in 1:09:32, 200 cal in, 590 mg Na, 48 oz fluid

 Final weight 258# (-7#, 2%)

Overall no GI issues during entire RR

Lessons Learned and Questions:

1.       Not sure if went to hard on bike. Should I plan to ride a little more conservative on race day?

2.       Find new container system for salt caps on run. Any suggestions?

3.       A little disappointed in the run but have been having a lot of trouble hitting pacing targets for the last 3-4 weeks.  Maybe overtraining? Was able to keep running so that is a plus, right?

4.       Use Perpetuem/Heed mix as a concentrate for run or just use gels for nutrition.

5.       Increase Sodium intake on run (salt stick cap Q 20 min)

6.       Will need to carry water on run to ensure sufficient hydration.

7.       May need to take break from aero position every 15-20 min to avoid shoulder and back issues.

8.       Consider eating Hammer bar on bike during last Hr (220 cal).

Sorry for the long post and thanks for reading and any input that you have.

Comments

  • Paul TakacPaul Takac

    Dewey... good RR summary and info.

    As for salt tabs, I use small snack baggies. I don't bother to ziplock them and instead just fold them over and stick them in a pocket or pouch. Low tech, easy to access, and keeps them dry.

    Bigger concern is about your total fluid intake (including water) per hour. Assuming that those 7 lbs lost were water weight, that suggests a deficit of 112 ounces (7x16) or almost 30 oz per hour. Even starting at 265, 7 lbs (2%) seems like a lot and could certainly impact performance on the run.

    Have you done a sweat test? There is great info on this in the wiki <<a href="http://members.endurancenation.us/Resources/Wiki/tabid/108/topic/Sweat/Default.aspx">members.endurancenation.us/Resource...fault.aspx>

     

    Good luck in the race!
  • mattsullmattsull

    I use one of these for pills. Works great, especially on the bike, with one hand. http://www.fuelbelt.com/s.nl/it.A/id.166/.f?sc=13&category=-113

  • Dave CampbellDave Campbell
    Similiar to what Matt suggests, I went through the checkout aisle of any store and picked up a pill bottle of M&M's and dumped the candy. Cheap and they are available at any store that sells candy. One handed method to get a salt tab on the fly.
  • zildgenzildgen
    @ Paul Thanks for the input and suggestions. Have done a sweat test and know that I need to get more fluids in which is the problem. I need 50-70 oz/hr depending to temps and humidity but can never seem to drink that much. Will definitely try harder on race day as I feel that was some of my issues on the run.

    @ Matt and Dave thanks for the suggestions and the link. Will certainly try on of them out before the race
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