RR#2 for Quassy
Sunflower butter & nutella sandwich + some cookie/biscuit things for breakfast. (600 cals)
Cloudy, then sunny. 58 degrees to start, 70 at end. Wore jersey & arm warmers on ride and tri top for run. No issues.
Bike Time:
3:28 hours for 52.5 miles. 15.1 pace. No problems. Stayed aero. Stayed in Z2 for first 30', then in Z3 mostly for the remainder.
Brought infinit on bike (850 cals) for 3 & 1/2 hours. Took in nutrition every 15 minutes. Stopped at 3:15 for remainder.
Peed 5x for 3.5 bike hours on the bike (is that a lot?) All clear, all substantial. Peed when I got home before and after run. I don't think I got dehydrated this time. I drank 168 oz of water (not counting the water it took to concentrate my 7 scoops of infinit for a 3.5 hour bottle.) So, I drank 24 oz of water/hour...is that a lot? I don't have a headache and am writing this 5 hours after finishing my workout--obviously had a nice lunch, but not a ton to drink since finishing--
Run:
First 3 miles at EP+ 30":10:35+30=11:05. I did this, no problem. I've had enough practice to stay slow and took a water with me. Walked the aid stations. Took in 8oz. at 1/2/3 mile markers, then didn't have any water left so no water the rest of run. Ate 1/2 power bar at mile 3, chewing it to liquid (120 cals).
Last 3 were at MP. No problem whatsoever. Could've pushed it, but made sure i remembered that I would still have more to go on race day.
Felt great at the end. Only lost 1.4lbs in workout. (Is that normal? Too little? Did I push enough?)
*Did have diahrrea at mile 1 & 2 marks. Pulled over, got it out, and moved on. It did not hinder me in the least. Maybe just getting out of my system what I didn't get out (and usually do, but not in diarhhea form) in the morning pre-workout??
A little bloated at start of run, then crapped and felt fine. Felt strong to end. HR on target. Would keep drinking 8oz at aid stations and 120ish cals/hour. Is that ok?
I took 1 scap at 1/2/3 hours. Didn't take one with me on the run, but I think I would take 2/3 more with me for hours 4, 5 & 6 if I finish anywhere before 7 hours on Quassy course (which I hear is tough). My best HIM is 6:11, but I hear Quassy is tough. Don't know of anyone who has finished close to their PR, but could be wrong? Any inside info?
Thanks for any tips!