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RR Saturday
Anyone else psyched for their RR on Saturday? Received my Joule in time and really looking forward to my first long ride with it.
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But yesterday - we had 9erfect weather. Started cool and cloudy, but got into the low 70's and a perfect blue sky. Amazing.
Here are the stats:
Target NP = 195
Target IF = .70
Target TSS = ?? Need to check the chart.
Loop 1:
TSS = 161.9
IF = .701
NP = 194
VI = 1.07
Distance = 56
Cadence = 85
Speed = 16.8
Loop 2:
TSS = 150.1
IF = .688
NP = 191
VI = 1.06
Distance = 54
Cadence = 84
Speed = 16.8
First hour (Going easy, and hills out of town plus crazy descent to Keene Valley, so not representative of ride):
TSS = 42.1
IF = .648
NP = 180
VI = 1.17
Distance = 17.7
Cadence = 84
Speed = 17.5
Rest of ride:
TSS = 271.9
IF = .702
NP = 195
VI = 1.05
Distance = 93.2
Cadence = 85
Speed = 16.7
Total (Including 16:38 refuel and three bathroom stops):
TSS = 312.1
IF = .695
NP = 192
VI = 1.07
Distance = 110
Cadence = 85
Speed = 16.8
So pretty much right on target, if you remove the funky first hour and just look at the "rest of ride" section above.
Legs felt amazingly fresh for the run. So much better the at Quassy last weekend! HR was creeping up for the run, but probably dehydrated - had nothing to drink on run.
To tell you the truth, I don't think the Placid bike course is as hard as some people think it is. Some long climbs, but for the most part not crazy steep. I was more fried after the Quassy HIM than I was for this 112 mile RR. Just stick to your power numbers and you will be fine. Don't worry about time goals, since it is what it is. Save it for the run.
So overall, a good race rehearsal for and a confidence booster. Today's ride not so much - actual NP was lower than target - probably because I spent a good amount of time dodging water-filled potholes and trying to say alive. Very hard to ride steady.
Will be back in Placid 4th July weekend for RR number 2, if anyone is going to be around.
By the way Coach P has been great and it has been an excellent rally so far! Tomorrow is our long run on the course.
Saturdays RR went very well, even though it rained consistently hours 2 through 6 and i got a flat. Not a big deal, but my hands were just so cold and took quite a bit of time for them to start to loosen up! Legs were still tired from Thursdays long run, but felt good after the first hour. I think this might have contributed to a high VI...that and the fact that i was very cold towards the end.
Goals were IF .69 and NP 142. I thought this was going to be too much for me, but surprised by how good the run felt. I do think the constant rain helped to cool my body and help with performance.
The loop i created did have me going past 6 hours which was unplanned.
Bike:
Nutrition on the bike was similar to last years IMLP. PowerBar Perform, 1 bottle and 1 Gel/hour. No issues.
Run:
About 5.5 miles at EP + 30. Legs felt fine.