RR #2 for IMTX

Paul Takac · May 2, 2011 11:36PM

Due to weather, had to do second and final RR for IMTX indoors on Sunday afternoon/evening. Comments/suggestions appreciated.

Background:

Second year in EN.
First IM.
Did two 70.3's last year (Galveston and Austin) in hot conditions and finished in 5:58 and 5:45.
5'11" and 182 lbs
Training in PA for an early season IM in Texas. How smart is that?!?

Nutrition and hydration plan:

21 oz of triple strength Infinit (three hours' worth per bottle). Refill at end of 3rd hour.
Consumed in two sips (approx 2.0 to 2.5 oz) every 20' with water every 10 minutes, yielding approx. 300 cal. per hour
based on sweat test from RR#1, estimate need of 36-44 oz fluid per hour (maybe more due to heat on race day)
every hour took a SaltStick capsule (215 mg sodium, 63 mg magnesium) to assist with hydration and electrolytes given expected hot, humid conditions

Target watts: 184 (.69 IF of 266 FTP)

Entire workout (178 watts):

Duration: 5:06:17 (5:29:27)

Work: 3274 kJ

TSS: 236.7 (intensity factor 0.681)

Norm Power: 181

VI: 1.02

Distance: 87.087 mi

Min Max Avg

Power: 0 244 178 watts

Cadence: 31 103 88 rpm

Speed: 0 18.8 17.1 mph

Pretty steady throughout test:

First 1/2 hour - NP 176
Second 1/2 hour - NP 181
Second hour - NP 183
Third Hour - NP 181
Fourth Hour - NP 183
Fifth Hour - NP 184

RR: Took first half hour a little easier than goal as warmup. As expected, biggest problem was boredom and motivation given yet another indoor ride. Cadence felt good (better at 90 than at 80 which felt like mashing at same wattage). Spent virtually 100% of time in aerobats. First three hours were steady with no breaks but then kids got home and took a short (5-10 min) break and resumed. Did another hour and was very hungry so took another 5 min break and ate a fruit and nut bar (might need to consider something solid during the IM too) and had no issues. Continued for fifth hour but by then was really struggling with motivation and boredom which I believe led to much greater perceived fatigue.

Nonetheless went on to do a 64 minute run on treadmill, which I think will help in building some serious mental mojo. It sure was hard to get started.

Goal pace for IM is 10 min mile

First 3 miles: 10:54 per mile (felt comfortable)
Miles 4-5: 10:00 per mile (felt a bit too fast)
Mile 6: 10:54 per mile

Results and conclusions:

Legs were quite sore right afterward but recovered quickly.
Need to adjust seat height back down slightly (about 1/4 cm) due to slight pain in back/side of knee. [Note that I recently raised seat about 1/2 cm from RR#1 position where I did not have similar pain.]
Very hungry during and after RR. Need to consider some light, easily digestible solids during IM (like a banana which is unlikely to have serious GI effects)
Can handle water intake of 36-44 oz per hour and may need to adjust upward a bit during race (only had to use bathroom once during RR)
May want to increase SaltStick capsule to 2x every hour during race. I am a very heavy sweater and am often well salt-stained after hot races.

Feel pretty good overall and fairly confident that I can handle the distance and be able to execute well. I think that yet another indoor workout on a cold, dreary, rainy day led to some fatigue which I don't expect on race day.