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Buffalo Springs

cinco_the_dogcinco_the_dog
in Racing Forum 🏎

For RnP, WSMs, or anyone who has done Buffalo Springs before:

Bike: it's pretty flat except for those 6-7 climbs up/drops down from the caprock. Any thoughts/changes on bike pacing vs. the normal HIM guidance?

Run: same things, flat except a few similar up/down moves off the cap. Again, any thoughts/changes on run pacing vs. normal HIM guidance?

Thanks!!

Comments

  • Shaughn SimmonsShaughn Simmons

    Bike is about a total of 3,000 ft of climbing in and out of Ransom Canyon.  Staying in your box and executing to the PT strategy will give you great advantages during the run leg.  Run is up one big hill out of the Canyon about mile 4 then flat until you have to return and run back in.    Coming back my legs were fatrigued and I had a rough time coming down the hill without buckling.  Sodium has been an issue the last two years as it has been damn hot during the run, so something else to consider.  Best of luck!

  • Coach PatrickCoach Patrick
    The heat is SUCH a factor in Buffalo Springs that being as CONSISTENT as possible on the bike will pay huge dividends come run time. So make sure to eliminate all spikes and be ready to work like a mofo in that heat!
  • Neill MorganNeill Morgan
    I did my race rehearsal in the heat I expect to see for Buffalo Springs, beginning at 8 a.m. in the low 80s, finishing the bike in 3:05 at 93 degrees and higher humidity than Lubbock, 42%. End of run, 96 degrees. Couldn't hit my run targets over six miles after a bike ride of VI 1.01 at .81 IF. Will dialing back to .78 IF or lower give me more on the run, or do I just need to decide that my run will be much slower in the heat?

    The difference between my FTP and Vdot test conditions (ideal, 60 degrees) and RR conditions (hotter'n the hinges of the gates of hell) could hardly be more extreme. Any other adjustments besides making sure to eliminate spikes?
  • Al TruscottAl Truscott
    Don't adjust your bike (except to ensure enough H2) intake and salt tabs). But you WILL slow down on the run. "Pay me now or pay me later". If you try to start at your normal race pace, you'll walk later on. If you start at a heat adjusted pace, you can keep going at that pace all the way.

    What's your heat adjusted pace? Hopefully Matt S will see this post and respond with your number based on your 48 VDOT and predicted race day temp. We have a spreadsheet which projects this, just hasn't been put up for easy use yet. And I don't have access to it here at work.
  • Neill MorganNeill Morgan
    Thanks, Al. I'll look for the spreadsheet and send a message to Matt S. Going back through the race Wiki, it looks like my RR IF was too ambitious. Over 3 hrs, looks like I should be at .75. That'll feel slow, but seeing how slowly I ran off the bike, I have reason to believe.
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