Home› Racing Forum 🏎

IMCDA......dreaming?

TRIAJHTRIAJH
in Racing Forum 🏎

Background: In January I asked how to train to get my VI down. Then I was riding between 1.20 - 1.30. You offered a lot of good advice. But I have found the theory easier than the practice. The best I have achieved is 1.06, but that was on a very flat course. However hard I try, I normally get a VI between 1.10 and 1.15. Interestingly, I have found it easier to reduce my watts above the average than bring up my watts from below the average. I am still working on it. But one good result  of this focus on VI is that  my average  cadence has increased from around 70 to over 80 rpm.

Here are my current statistics:

  1. Swim: T-pace: 2'10" -2 '15" / 100 yards
  2. Bike: FTP = 220 watts, weight 170 lbs. Last RR (on a hilly course): NP = 135 watts, (IF = .643 based on a conservative FTP of 210 watts), average speed = 16.5 mph (100 miles),
  3. Run: Vdot = 40

 Based on these statistics, I have set the following goals for IMCDA: 

  1. Swim: 2'20" / 100 yards
  2. Bike: NP < 135 watts, (resulting in a IF < .643), avr speed  < 16.5 mph (resulting in a TSS < 280) Assuming my VI < 1.10, my gears will be 1st: 117w, 2nd: 123w, 3rd: 129w, 4th: 135w.
  3. Run E-pace 10'10" / mile..... miles1-6 pace: 10'40", miles 7-18 pace: 10'10", miles 19-26.2 pace: 10'10".
  4. Transitions < 5 mins apiece

I imagine you are all thinking I am a slow old fart. I am. But if I had achieved these goals last year, instead of gracefully retiring during the run, I would have won the geriatric AG (65-69). Are my goals realistic or am I dreaming? 

Whatever happens, I can say this: I have learnt immense amount about endurance racing since joining EN. I am totally convinced about the EN training philosophy. I just hope I can put it into practice. Thanks.

Comments

  • Al TruscottAl Truscott

    Adrian - first of all, I will see you and shake your hand in the line-up behind the podium for AG awards after IM CDA.

    Second, are your expectations reasonable? Here's what I've found about the general principle that training times don't lie, as long as you execute well on race day. For the swim, add about 5% to the T pace times for race-day time. For the bike, subtract about 3% for race day time, assuming the run afterwards went "well". Run: race day pace should be close (similar range to swim) to the time achieved for an hour after that six hour race rehearsal ride.

    Remember my mantra: "Pay attention to your nutrition and pace, and your time and place will take care of themselves."

  • TRIAJHTRIAJH

    Al, don't tell RnP, but actually my pace after my RR bike ride, was considerably faster than my E-pace. I wanted to get out of the sun. It was over 90F. But I am really  trying to be conservative with my goals. See you at CDA. Adrian

  • chris malonechris malone
    Your dreams are realistic. When you keep rolling by people late in the marathon, savor it.
    I hope you both kick ass.
    Best of luck.
  • Coach PatrickCoach Patrick
    Adrian, your thursday race week ride on the course should be at race watts trying to be as dialed in to your VI as possible...shift, shift, shift! Remember the headwind into town at the end of Lap Two and then the new hill on the run course...you are going to dominate!
  • Matt SamojedenMatt Samojeden
    Adrian, Best of execution to you at CDA! You will rock it.
    On your quest for lower VI, I strongly believe that a higher Candace helps deliver a lower VI. Keep the cadence high, which is within range you have ridden long rides in – nothing new on race day. The second key to low VI on a hilly course is to maintain the power over the top of a hill and down the backside until you get real fast ~ 34 mph. For IMCD make sure you take some big gears for the hills! Your goal are realistic – Kick some butt out there!
Sign In or Register to comment.