Advice on Choosing IF for first RR

henrysacco

I'm looking for some feedback on choosing the right IF for my first RR and (eventually) IMLP. I've read through the Power Webinar and forums, but havent found an answer to my particular question.

Background

• This is my first year riding EN style with power
• Raced IMLP last year using HR
• Drank the Koolaid even before an EN member and stayed Z1-Z1 on bike (16mph) ...had a GREAT run!
• Feel i'm much fitter this year and can probably push a bit harder on bike.
• Current FTP 206, w/kg 2.9, Vdot 46.

I understand the first step in choosing your IF is to estimate your finish time. I'm thinking of doing my first RR @ ;~6:30, average ~17mph, but the IF is .67 and the TSS is very high.

Maybe try the first RR at .67 and the second at something a bit higher? See how i feel on the run after each? 

Tom Glynn

Henry, I think that is a good plan. Most people do their first race rehearsal way too hard and either implode, cut the ride short, or have huge nagging doubts about the race until they correct everything that went wrong. I think it's much better to go slower than expected, try your best to get it right and get the boost in confidence, knowing that you can do the race properly. If things are going really well, pick up the pace in the last 10 miles - but that usually doesn't happen.

I also like doing a two loop course, with the goal to ride the second loop slightly harder than the first.

Once you've got it dialed in, get a little more aggressive on the second one.

ghernand

yeah, my brother did his first ever race rehearsal #1 at 66% and then ran well.  it was a great confidence booster for him.  the next one, he will try to go higher, but at least he knows he can do what he needs to at 66-67%.

gh

Matt Samojeden

2X on Tom G’s comments. Also some where the coaches have added guidance that in you are on the bike >6:00 you will likely be high on the TSS numbers. To this they comment that a .66- 68 level is a good level to target. You have a second RR to try a different plan. To Tom’s point, target a successful first,see how the body and all systems work. Make adjustments and push the second RR a touch if that is what RR1 tells you. Have a great RR – this means stuff will happen – that is how we get it dialed in.

Al Truscott

Posted By Matt Samojeden on 25 May 2011 06:57 PM

...some where the coaches have added guidance that in you are on the bike >6:00 you will likely be high on the TSS numbers. To this they comment that a .66- 68 level is a good level to target....

The reference is slide #9 in the pdf file "Coaches Call Long Course..." which is here. That slide says that 0.69 is the minimum IF to shoot for, but I agree with Matt that the coaches have revised that downwards to a minimum of 0.67, and let TSS "sortr itself out", mening ride as steady as you can and don't worry about your TSS.

I agree with Tom, whatever you do on the first RR will need revising on the second; that's the whole point of having two. For confidence purposes, it's better to err on the side of too easy then too hard on the first one.

henrysacco

Thanks for the feedback everyone!

cwhyte

Btw, remember, using TSS to determine the appropriate IF just breaks down for those riding 6:30+. There's a point of diminshing returns. Riding slower just to get your TSS to fall under that well-established threshold is not necessarily how I would target my IF in this case. There are many many documented cases where people have performed well off their 6:30+ bike riding around .70. The reason why the data is weak in this area because so many who ride 6:30+ do some amount of walking too. Once you start walking it's hard to determine what's a good vs bad run. And comparing to a PR is dangerous and potentially misleading.

One more thing... You don't have to target the same IF for first and second half either. There's nothing wrong with starting at .67 and depending on how you feel then pushing it closer to .70 in the second half.

Thanks, Chris