CDA Race Rehearsal #1 Thread
I am thinking we can use this to throw our plans, comments, and finally our reports to preserve for posterity.
I'll post a plan eventaully. Still trying to plot a course. On advice I'm trying to keep the elevation down but even my flat routes seem to get me around 4500ft. I do have a question, has anyone done the RR the day after the long run? Friday just looks like such a nicer day, 74 and sunny as opposed to Saturday, 66 and chance of rain. Guess I don't have to pull the trigger on this yet but it's something I am thinking about.
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Comments
tucker:
i think the RR is more important, in terms of yielding valuable info for you, than the long run.
unless you are accustomed to running long all the time, then i would recommend you prioritize the RR and hour run afterwards.
good luck on the RR!
gh
Here is my plan:
-Nutella toast and Gatorade 1 hour before...probably 5:30/6:00am.
-Bike:
1.5 bottles water per hour
3-4 s-caps/hour
1/2 Cliff bar per hour, with 2 shots of Hammer gel too (I never have problems with being able to digest/process anything, so, he Cliff Bars are here for variety so I don't get sick on consuming Gels only for 10-11 hours).
I have a 20 minute countdown timer on repeat for the bike and eat/drink every 20
I will ride at zone 2 for the duration of this ride
-Run:
Hammer Gel every 30 min (probably will only get to one of these during the RR)
Water every mile...aiming for 20/24 ounces an hour
3-4 s-caps/hour
Will run at zone 1 + 30 seconds for all 6 miles (8:30) - this will be REALLY hard because I haven't run at that pace in a couple of years...but, gotta trust the system!
I will post my results/follow up thoughts.
Breakfast: coffee/oatmeal/blueberries/Ensure;
Bike:
IF: 0.74;
1st gear: 169;
2nd gear:178;
3rd gear: 187;
4th gear: 196;
concentrated infinit in horizontal bottle for one lap and water in the speedfill; refill after first loop; At the race this will be reversed, since i'll exchange the horizontal bottle at each aid station as needed.
gus as needed;
I have managed 75% over the last three big climbing rides, the last three weeks with energy at the end, so i don't think 0.74 is too far a stretch, but we'll see.
Run: 8miles
1st 6miles: 8:00/mile;
7th mile: 7:30/mile ;
8th mile: whatever feels natural;
Fuel belt with one bottle of water and one with gu/salt tab/water in it.
My big issue in the past was not being able to zero in on goal watts for the whole distance on the bike. This time around I have been more consistent with bike training and have zeroed in on watts very well. i will try to do it again this saturday. For the run, i haven't run much on road, mostly trail and track, so interested to see how fast i can go when not navigating over trails and steep climbs.
i'll post my bike power data so that those of you with similar power to weight ratios as me, can get an idea for the bike time.
GH
@Gil and @Stephen, good point. Thinking I will move my long run to Sunday, I'm already running the second half of a half mary. I will do the Friday workout tomorrow, then do the RR Friday.
Breakfast: 5hr Energy, bagel with PB, water
Bike:
IF = .725
1st Gear 189
2nd Gear 199
3rd Gear 209
4th Gear 219
Not 100% sure but leaning towards a 3 loop, 108 mile course. Will have 2hr concentrated Infinit on the downtube and water on the torpedo mount. Will swap at my house every loop.
Not killing myself on the course. It's fairly flat, or at least I think it is. Though the maps are telling me it's around 1450ft of gain per lap. There are no really steep climbs but I will have to say that keeping my watts at 219 on some of the hills is gonna be next to impossible.
Run:
6 miles @ 9:15-20
Will run over to my daughter's soccer practice. Will run with a Gu. Maybe some water.
Recovery drink waiting for me at soccer practice. Beers later. Lots of them.
Thinkng maybe I should get some salt caps.
I'm just sayin'
Rolling with pretty close to a full race set-up. Am going to be on the IMCDA course, so figure what the heck, may as well make it as close to race day as possible.
For RR#1 I am going to go with a range of .68-72IF for my gears and go a bit off RPE within the ranges and see how it goes. Gears:
1st: 180-190
2nd: 190-200
3rd: 200-210*
4th 210-220*
*I'm going to try my best, but I will be surprised if I can get up a few of the hills @ 220 or less. I am rolling with compact cranks and a 11-28, but even with that set-up at 198lbs anything over 8% grade and I'll likely be above 220. Maybe I will be able to as I just got my 11-28 put on a week ago. My goal is to do those steeper kickers at as low a number as I can. However, I have a short 12% grade near my house and I needed 260-280 to make it up that or I would've fell over. Granted that is steeper than everything on IMCDA (maybe there are one or two short spots that are close). Regardless, I should be able to have my FTP as a hard cap on any effort.
Per loop hydration/nutrition:
1 3HR infinit
1 speedfill (water)
3 bottles water (Ditching rear hydro set-up for race day, but using for RR. Another bottle in Jersey)
May have 1 or 2 gels
For the run:
Fuel belt with Ironman Perform (no fuel belt on race day)
Pace: Z1 + :30 or a 10:00 pace
Its always disturbing to see my Hobbit numbers compared to you regular sized humans. With an FTP of 211 (3.2 w/kg) and an IF of .68:
1st Gear: 136w
2nd Gear: 143w
3rd Gear: 151w
4th Gear: 158w
Gear: Regular helmet, tri kit, socks, no gloves. Xlab carrier on the back with one water bottle and one nutrition bottle. Aero bottle up front with regular water.
Im using Perpetuem this go round. Nothing against Infinit, used it before with great results. Im just getting a discount on the Hammer stuff, so I'll try that this year. Taking in about 175-200 calories of Perpetuem with caffeine an hour using a three hour bottle. Will sip Perpetuem and water every 15 minutes.
After the first lap, will pick up fresh water, second Perpetuem bottle, and my special needs meal. For my meal, I did some fig Newtons, half a peanut butter sandwhich, and 2 Jolly Ranchers.
For the run, will stay in tri gear but change to running socks. One gel and sip of water 30 minutes in. Last time I did CDA, I did a gel every 20 minutes of the run. I alternated sips of gatorade and water each stop.
This will be followed by a large steak and a fair amount of beer.
Last year at IMCDA I had 6:28 of ride time on a NP of 177 (.704 IF) and my race weight was about 195. However, my VI was 1.13 (surge much?!) and had a positive split (3:09, 3:19). Unfortunately that .70IF and time gave me 318 TSS which combined with a truly horrible hyrdation plan/execution meant a long stroll for a marathon last year (and in hindsight, my training last year was, to use a technical term, crap)
Weather was sunny with not a ton of wind last year. My position is a bit better this year and I'm a bit stronger, so, weather being equal, I *think* a 190 NP (.68IF) will be a 6:10 to 6:15ish kind of ride (for me) for a "green zone" TSS of 285 which, with EN execution, will hopefully set me up real well for the run...
Will know a little more after Saturday...
For those new to this RR thing: the key piece of information you'll be getting from this first RR is how you do on the 6 mile/1 hour run (whichever comes first). If it feels too easy, if you go too fast - you didn't work the bike hard enough. If you struggle on the run, then it's either a nutrition/hydration thing on the bike, or bike execution itself was messed up - usually not steady enough (too many surges up hills, around corners, etc.)
When planning the RR, the number one element is to make sure you have a route and nutrition support system that lets you just keep going with minimal stopping (except for natural breaks). Don't worry about making your bike exactrly how you expect it to be on race day - if you have to carry extra stuff, that's OK. And leave the aero helmet at home, unless you enjoy catcalls from pickups.
And finally, perfect performance is not required; that's why there is a second RR, which should be done closer to actual race day conditions. This first one is for learning.
Bike- Do what is written in the Wiki for HR athletes. I plan to take the first 30 miles relatively easy, test out my compact on the hills and just get through the 1st loop in around 3 hours. After getting re-acquainted with the course, I will turn it up a notch for the second loop and ride it at my race goal pace and look for a negative split. I will do what other Infinit users are doing for nutrition- one 3 hours Infinit bottle and two bottles of water for loop one, two new bottles of water and another 3 hour bottle for the second loop.
Run: Do what Al said above and see what my legs will give me for 6 miles, shooting for my goal pace of 9:00 min/miles.
Did the swim RR today in a 25 yd pool, which meant 84 laps... Did the first half with a buoy and the second half without. Total time 1:15:30, with a slight negative split. Things are right on pace in the swim department.
Breakfast:
Oatmeal with raisins, half a bagel with peanut butter, and coffee
Bike:
IF = 0.69
Gear 1 = 142
Gear 2 = 150
Gear 3 = 158
Gear 4 = 166
For each loop I'll have one concentrated bottle of CarboPro (with a Nuun tablet for flavor), two bottles of water and a camelback (yeah, I'm going total tri geek), along with S-caps. That equates to 250 calories, 36 ounces of water, and 450 mg of sodium per hour.
Run:
z1 + 30 sec = 9 min/mile
Fuel belt with one bottle of water, one bottle of Ironman Perform, and one s-cap (taken at mile 4). At each mile, I'll alternate between drinking the water and Ironman Perform.
@ Greg, it looks like we might be riding together. I may have a few watts on you, but I think I am also a few pounds heavier (I am also at 3.2 watts/kg).
@ All, good luck on your RR's this weekend!
All: good luck on your first RR!
Remember:
Did the Swim RR this morning, I have been dreading this swim all week! Don't know why but just didn't want to do it. But it went great. 4200 yards in 1:05:15 and my heart rate barely went elevated, I could have maintained that pace for another 4200 if a gun was at my head. It works out to be 1:33/100yd. I was hoping to get a 1:10:00 for this swim in the race. You never know what will happen on race day (weather, other people, how you feel, etc) but this is a good indication that those 3 days/week of swim workouts X 3000+ yds have caused an improvement.
As far as the bike RR goes, I will be with the CDA group.
My Gears Are:
1st- 180
2nd- 190
3rd- 200
4th -220
Although the hills around my house won't allow a 220 watt climb. The steepest hills require an output of something closer to my FTP of 260.
The brick run should be something close to 9:00/mile for the first 6 miles and then settle into a 8:30/mile pace for the duration.
I've noticed a couple of people referring to the "first six miles" of the RR brick. As far as I know, the training plan for this run states:
"Run no more than 6 miles or 1 hour, whichever comes first."
Don't kill yourself if you don't have to!
DItto on what Al I said. I may stop and get a smoothie or something during that 60 minute run.
Just did my swim TT in 1:13:15. About 12 minutes faster than my last CDA swim. Making progress.
Of course, I got swamped by patient stuff today so I am leaving like five hours after I intended to. See you guys in the morning. Everyone drive safe.
This is short and sweet...it was a valuable bit of learning yesterday. First off...damn, 112 miles, solo, in a-bars is a long way! LOL. I went 100 last weekend and that last 12 felt like 40 more!
I averaged 179w on the way out and finished with an average of 171...which was a bit higher than my goal of 165-170. The biggest change I will make for RR#2 regarding this is the reverse the order and come in stronger instead if 'limping' into T2. Otherwise, everything (other than the weather) was ideal, ie nutrition, hydration, bike fit, etc.
My big 'ah-ha' came when I started the run. I was hurting when I got off the bike (just very tired) and thought the run was going to be a nightmare. However, my plan called for 6 miles at 8:10-15 and I came in right at 8 and was actually feeling great (considering) on the run. I was actually getting bored because I felt I could run that pace all day...so, I guess that is a good thing. As I said, this was a very pleasant surprise...not sure why I ever doubted the 'EN way'. It hasn't done me wrong before! Hope everyone else has successful outings and I can't wait to learn about the course from you guys who went out on it!
Did my race rehearsal ride and run in cold (mid 40’s), rainy weather. Even though my average IF was 0.67, I was absolutely exhausted when I got off the bike. Since I had a tailwind the whole way back I ended up arriving back at the start in 5:30 instead of 6 hours so I only got in 90 miles. Couldn’t feel my hands or feet, my lips were so cold I could barely speak. I whimped out and chose not to add on an additional 30 minutes. When I started the run it felt like I was jogging in place for the for the first mile. I was super stiff and still very cold. After 3 miles, my feet and hands started to thaw out. My muscles started to feel looser and I felt like running harder. Every time I checked my Garmin I noticed I was at MP or HMP….it’s hard to go slow when you’re feeling strong! It was a great mental training workout and in retrospect, I wish I would have toughed it out and added on another 30 min to the bike. I’ll have another chance to do it next weekend. I’m doing a century ride from Buena Vista to Leadville, CO. The forecast is for rain with highs in the low 40s.
@ Vicki - You are TOUGH. Super mental discipline to do the RR in that weather. I admire you.
@ Stephen - You're TOUGH too. Good job.
I wimped out on the RR yesterday and today b/c the weather in Chicago was rain, 42*F and 20-30 mph winds both days. I did next weekend's workout this weekend and will do the RR next Saturday regardless of the weather. So yesterday I rode 4.5 indoors (4 spin classes + 30 more mins) and did all the Z4 intervals, then ran 5 miles on the treadmill @ 8:02 pace, which is my EZ pace minus 30".
Today I kind of did my own indoor HIM. I swam 2200 yd in 40 mins, rode for 3 hours indoors again, then ran just 2 miles on the dreadmill. I could really feel the residual effect of the Z4 bike intervals from yesterday during the last hour on the bike. On the run, I did the first mile @ ;9:00 pace (EZ pace + 30") then ran the 2nd mile at 7:15 pace, which is my Z2 pace. Don't know if this is good or bad, but my HR was 15 BPM below the top end of the Z1 range on the first mile, and was at the top end of the Z1 range during the 2nd mile when I was supposed to be in Z2 HR. I guess that is good, but it is sure screwing with my head on what pace I should plan to run the IM marathon at. I will probably stick with the slower pace to start the run and save energy for The Line. I've run stand alone marathons where I've gone out too fast and paid the price the last 6 miles - not fun.
Hope everyone is staying healthy and getting plenty of sleep.
I got out at 7am to crystal clear blue skies and 52 degrees and calm. By 8:15 it was 20mph and like a swirling type wind-never at your back of course! Had a couple micro burst downpours but escaped without too much damage. Got out on the run and felt really crappy but kept pushing. Goal pace was 9:15-20, which I almost never run that slow. Got the first mile out slow and just thought "relax and be smooth" and pace settled in about 8:10-slightly slower than normal long run pace; but felt better on my aching knees. Got it done. Hopefully we'll all see better weather soon!
@Art, Always a challenge on hot days. In addition to hydration, did you add more electrolytes? Always a challenge for me to juggle the right formula-humidity + wind + temperature = how much I should adjust from normal.
What is the temp normally like when CdA actually gets here? I was guessing something like 60 in the morning to start the swim, then something like 70-75 when the bike starts, and topping out at something like 85...that right?
solid rr's by everyone! vicki, that mental toughness will pay off at cda!!!
great time this weekend with the EN CdA RE-CON Squad. pics coming soon...
bike: 66% IF; 6:34 total time.; TSS 280.
goal was 74% IF, but that would have worked only if CdA had super long climbs like i have been doing in training. instead had short steepish climbs that had me spiking watts to get over them. it was warm and windy.
warm enough to require me to stop at starbucks to reload the speedfill, after going thru 35-38oz over 21miles (miles 56-77) on the second loop!
windy coming from all directions with only short spells of tailwind. not so big a deal for powermeter peeps, but others need to be careful not to fight the wind too much. for all, definitely practice staying in the aero bars. that's my homework between now and race day.
roads are in pretty good condition except for short stint on lancaster road on bike on the way back from turnaround. course not technical, except for one turn, but i think that's where they have people reminding you to slow down.
key to success: stay steady with the watts or perceived effort!!!! my VI as 1.12!!!!
stay aero when not climbing.
I can climb over 3x's the elevation of this course over longer overall time at 72-75%, but the undulating nature of this course zapped me due to not riding steady = 66%IF.
Brick run: 7.66miles; 59:21.37; avg pace: 7:45/mile;
Sunday 13.1 loop run: 13.05miles; 1:37:57.02; avg. pace: 7:30/mile;
first 2.6miles in the residential areas has a lot of turns. this is good since it will force you to slow down as we are supposed to do with EN startegy. these first 2.6 miles also are not flat. you climb gently from the transition, then descend gently, then climb gradually back to the main path along the lake. all the above = makes you SLOW.
the next 4 miles are along the lake. if windy and warm, then you are 100% exposed to the elements. slight increase in grade and back down and then the major climb of the run from mile 5.3 to 5.9. you crest the top, descend until 6.55miles and then u-turn. i run well, for a normal person. this hill was not extreme for me, but i can see how it will be the site of carnage on race day!!!
keys to success: spin up the hills. pace realistically and definitely follow EN pacing over the first 6.0 miles. if you zoom thru the first 2.6miles...u r doomed!!!!
looking forward to seeing you all at the race.
GH
@ GH - Sounds like you had a solid RR that will pay off for you on race day. Thanks so very much for your comments about the course. It really gives all of us some things to practice in the weeks ahead and to consider during the race.
I hope all the other ENers had a positive experience.