RR Saturday

henrysacco

Anyone else psyched for their RR on Saturday? Received my Joule in time and really looking forward to my first long ride with it.

ironmtngrl

I'm thinking about purchasing a Joule too. I'm borrowing one now, but haven't quite figured out how to use it. Time to break down and actually read the manual. How did your RR go?

ironmtngrl

I would be really interested in hearing about the experiences of the folks at the Rally, especially regarding your time/TSS/IF/wattPerKg riding the course. I couldn't make it due to work. I did a Race Rehearsal today 100 miles, with 3920 elevation gain according to a Garmin 310xt. It was not a lot like Placid, more short climbs all the time during the first half, then flatter on the second half. I see on MapMyRide that the 56 LP loop has 2350 of gain with very long but moderate grades. MapMyRide and Garmin can disagree pretty drastically though. My century took ~6:30 of riding time (minus some stopping for refueling). TSS was 300, IF 0.68. Run after felt good. Last year at IM Louisville though it took until about mile 10 for my calves to stop functioning properly and reduce me to a shuffle, so I don't trust a 1 hr run to tell me what I can do. From the power tables, I should probably be targeting ~285 TSS for LP, which means going MUCH easier, especially given LP has more elevation than I saw today. Need to retest TP sometime before second race rehersal too. Hmm... Maybe a trip up for a 3 day weekend is in order. 12 hr drive though (one-way). Ugh!

[Deleted User]

I am at the Lake Placid rally and here are my notes from Friday's ride. Was hoping to do it again today, but the rain pretty much messed things up and I only got in one sloppy loop.

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.

henrysacco

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:  

• Distance: 112m
• Time: 6:17
• Norm Power: 143
• IF: .695
• VI: 1.06
• TSS: 300
• 3057:kj
• Average Cadence: 80 (too low)

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.