HIM Week 14 RR - How'd I do?
Finished first HIM RR yesterday and today. Swim yesterday was 4 min. faster than I expected and felt great. The bike today was super smooth and felt good (55 miles in 3h2min). I started Z1 for 20', upped to Z2 for 20', then shot for Z3 as much as possible for the rest of the ride. When I peeled of of the ride the legs felt a bit wobbly but pretty good. I bombed the run though: 30 minutes in Z2 (couldn't get any lower w/o walking). Turned around and got back in 32 minutes, but had to walk a few times. Hydration was good all day, but ran a bit low on electrolytes. Didn't feel like I bonked and I ate well on the bike. Should I go easier on the bike, or is my run fitness lacking? I have been behind on the runs lately. How do you know the difference?
I followed the HIM Execution plan except for taking a litle longer to get going (extra 20' of Z2 at beginning). The route was flat like my race will be, with a little wind. It was pretty warm, which I am not used to yet.
Thanks guys.
Comments
What did you eat on the bike, how many cals/hr?
Are you running with pace in the run? If yes, how did HR and pace correlate to what you see in training?
Did you weigh yourself before/after TT to guage water loss?
How has your training been since this RR? Any fitness/recovery changes?
I ate 2 bags of Sport Beans and 3 gels, total of about 570 cal in the 3 hrs on the bike spread out pretty evenly. Another gel for 90 cal on the run.
Not looking too hard at pace before this as most of my runs are hilly, and I tend to change the runs up frequently. The pace on this one was around a minute or more slower than I would have expected for the HR zones I was pulling and the RPE was way up. It has been the last 2-3 weeks and my legs definitely feel fatigued.
On this day I lost somewhere around 6 pounds, which I know is significant. Clearly I need to up my fluid intake, but after a bottle per hour and a bottle on the run, not sure how much more I can carry. Race day will be hot and humid so I am planning on going with 1.5-2 bottles per hour based on how I feel.
Training has been pretty good, but still feeling a lot of fatigue. HR is usually pretty good or a little low for RPE. I was unable to get a run fitness test in last week because my HR monitor crapped out. I can definitely tell I have been working hard for the past few weeks, but speed and fitness seem to be improving.
Thanks Coach,
Sam