Home› Racing Forum 🏎

Quassy HIM RR2

kmephamkmepham
in Racing Forum 🏎

Second race rehearsal for Rev3 Quassy Half.  I consider it a successful rehearsal other than feeling too fatigued to hit my targets - and yet, despite only 157.7 TSS on the bike, I still finished 56 miles in under 3 hours.  I'm looking forward to finding out what it feels like to race fully tapered.

Bike Leg

  • Start 8:20am.
  • Overall: 56 miles (and change) in 2:56:21, elevation gain 1408, TSS 157.7, IF 73.7%.
  • First 30': NP 157 (target 172), IF 67.7%, VI 1.04, HR 125, cadence 84.
  • Remaining 146': NP 173 (target 181), IF 74.7% (target 78%), VI 1.03, HR 140, cadence 88.
  • My legs felt tired almost right away.  I could not hit my targets, and could only wonder how nice it will feel come race day to bike with tapered-fresh legs.  My TSS was only 157.7, IF under 74%, but I didn't feel like I'd left anything on the table...and yet I did the full 56 miles in under 3 hours of ride time.  VI was good especially given the first 2 hours or so was fairly hilly, and cadence was good.

Run

  • Start 11:44am
  • Fairly flat course.
  • First 3 miles: Avg pace 8:33, target 8:16 (Z1 EP), HR 145, cadence 87
  • Paces for miles 4-6 do not include walking the "aid station" at the end of each mile
  • Mile 4: Avg pace 7:24, target 7:02 (Z2 MP), HR 160, cadence 89
  • Mile 5: Avg pace 7:15, target 7:02, HR 164, cadence 89
  • Mile 6: Avg pace 7:03, target 7:02, HR 167, cadence 89
  • I did not feel the leg muscle fatigue on the run that I'd felt from the start on the bike - different leg muscles, I guess.  I just felt overall fatigue that kept me from hitting my targets, except on the last mile when I finally hit Z2 but I was really pushing it and the pace would not have been sustainable for another 7 miles.  I do have the cadence dialed in, that's for sure.

Nutrition:

  • 2am Two Odwalla protein smoothies, total 580 calories 30g protein
  • Wake-up weight: 147.2 (a bit heavy due to the 2am feed).  Meant to weigh again before the bike leg but forgot.
  • 6am Usual breakfast: a glass of plain yogurt/berries/granola, coffee/cream/sugar
  • 8:20am bike leg: Infinit 3-hour 600-calorie Speedfil bottle (150% strength, 4.5 scoops), took two gulps every 5 minutes plus a gulp of water from between-the-aerobars bottle to dilute.  Finished the Speedfil at the 2.5-hour mark (pretty well paced, I'd say), plus 2 20-oz water bottles for 70-oz fluid overall.  Well under the guideline of 108-144-oz in three hours, but given the temp was 62-62 degrees and overcast, I was hardly sweating, so it was still more than enough.  I had to stop 3 times during the ride to pee, and I was pretty desparate to do so again by the end of the ride.
  • End-of-bike weight: 145.6.
  • 11:45am run leg: 20-oz bottle of Gatorade (125 cal), took 3-4 swigs (about 4-oz) every mile as if walking an aid station.  Run temp was warmer and partly sunny, so I was sweating a lot.  Still, the after-run pee was light in color.
  • End-of-run weight: 144.8.
  • Nutrition worked well, other than all the pee breaks (and no, peeing on the bike is pretty much out of the question for me).  No bonking, didn't feel dehydrated, didn't feel hungry even immediately after I finished.

Comments

  • Coach PatrickCoach Patrick
    Kevin, great report. We all hear you on racing rested. image It will be a different world! That said, the only edit I'd make is planning on 2 gels about 15' prior to your workout/race, with water...and then water only for the first 30' of the ride (or on race day, after a swim, water only for first 15' of ride). You aren't eating a lot of carbs in that AM meal, and this could help. Maybe add a banana and some sports drink to that proper second breakfast.
Sign In or Register to comment.