"Big Day" Report: Road to IMLP
Conducted a "Big Day" of training this Friday.
HR Athlete training for IM Lake Placid...This will be my first IM. Did full 20 Week October OS.
Stats:
1:00:31 Continuous Swim = 69 Laps in a 25 yard pool=1.96miles 1:45/100yards average 
40 minutes from out of the pool/change and drive from pool to bike route
3:53 Hour Bike-62 miles (16MPH ave.) First hour was 75% Average HR remainder was 80% Average HR-stopped 4 times to pee and refill water bottles.
2 minute Transition
48.57 minute Run- 5.8 Miles (8:26/mile ave).
Wore EN tri shorts and bike jersey for the bike, switched to the tri top for the run. No issues.
Beginning Weight: 158.2lbs (I'm getting light; 24 months ago I was 174lbs)
Ending weight: 154.4lbs
Weather: started out in the 60s working its way up to 75 and sunny.
Nutrition
Day before;
60 ounces of Gatorade day before while at work
Big lunch
Normal dinner (not stuffed)
420 calories at 9:30pm night before of Naked Juice protein
Day of;
Breakfast at 5:30am 1/2 Bagel with cream cheese, small coffee, small OJ, 6 oz of water(should have added in a Gu or more sports drink)
8 ounces of water between Pool to Bike (Basically T1).
On the bike:
1 750 calorie 24 ounce bottle of infinit (250 calories/500mg sodium/3g protein per serving)
1 Gu 100 calories
5 24 ounce bottles of water-total of 120 ounces of water
On the Run:
24 ounces of Perform (well actually 20ounces of perform plus 4 ounces of water mixed in)
Immediately after the run
32 ounces of Gu Recovery drink- 250 cals
Lessons learned/observations.
- Swim, Very excited by my performance in the pool. Swimming continuously for an hour in a 25 yard pool isn't much fun, but was able to keep a very steady pace not spiking my HR once. Got out of the pool feeling like I could have swam for another 30 minutes easily. Swim wasn't a big deal. Will continue to work at getting faster and more efficient. Need OW time. Big confidence builder here.
- Did a sweat trial and results are that I should have had between 42 and 46 ounces of water/hour instead of the 33 ounces/hour I averaged. Overall, I felt pretty good most of the day. I chose sleep over any sort of Get up at 2am type protocol. Naked Juice sat well through the night. I will do the 2am feeding for my RR.
-I peed 6 times during the entire event. Pee was clear. I feel like my hydration level was pretty good all day. However, I was surprised that I lost 3.8 lbs during the day even with 208ounces of water/sports drink consumed to include my recovery drink.
-Riding easy by yourself is at times boring but I was pretty good at keeping to my intended paces. Kept Aero about 85% of the time, stretching and drinking fluid the remaining 15% of the time. Stayed high zone 1 to low/mid zone 2 most of the time.
- Off the bike, I ran 8:26/mile for 5.8 miles on a rolling/flat course. I wanted to see how my legs held up if I tried to push a little. It hurt some but I was able to maintain. Walked twice to simulate aid stations. No stomach issues, no cramping. Last 5K run test netted me a VDOT of 44. Easy Pace is 9:27. I did a 2 hour (13.35 mile) run earlier in the week and averaged 9:08/mile on a hilly course. I think this means there is room to push the bike just a bit harder but those might be dangerous thoughts for a newbie. Will learn more at the Lake Placid Camp in a few weeks.
-Really liked PERFORM on the run. No issues. Will most likely use Perform to fill the gap between a 3 hour infinit bottle and SN bag. Not a huge fan of taking too much Gu if any for longer sessions.
-Funny observations: saw 1 fox (2x), 2 Turtles (1 small 1 Fookin huge) 50 or so frogs as I ran past them and they jumped back in the water.
Overall, had a great day. Was happy with my fitness. Of course I wish I could have average a slightly higher pace on my bike but there is still lots of saddle time to go. My speed will go up just by taking away so many stops to refil water bottles and to pee. Yup, I know how to pee on the bike..
Afterwards I felt pretty good. I was a little sore, legs were tired but managmeable. No headache. Gained back most of the weight by that night.
Integrity check: My original posting of numbers on the Dashboard was a little off. After I posted it started to creep in my mind that my numbers just didn't jive with my shorter workouts. No miracles on race day right? I decided to drive the routes to confirm that "Map my ride" and my bike computer were correct... new results are below: Map my ride was slightly off as it was most likely counting a continuation of a walking trail as part of the road. So my 13 mile bike loop is actually 12 miles which also impacted my run calculations.