Final RR pre Muncie 70.3...

docjeter

Well, here it goes...ALL help is appreciated

3am - took in ~180 cal (muscle milk)

530 am - 180 muscle milk +120 granola bar

Hopped on the bike at 6 with 1-24oz bottle with 2 scoops Infinit, 1-24oz bottle 4 scoops infinite, 1 GU

Plan was for 3.5 loops (14/loop) around a local lake...some hills, not a lot of traffic, some stops, mix of newly paved and crappy roads.

Loop 1 was fine...settled into the bars and went.

Loop 2...the wheels began to fall off.  My aerobars/arm rests worked their way loose (guees I didnt tightnen them enough), so they flopped down to the side, rendering them useless.  The remainder of my ride would be on the base bar, because the one thing not packed was an allen wrench

Loop 2-3, and 3+...really began noticing the saltiness on my mouth.  Uh oh.  And got pooped on by a bird (sums up my day).

Final for ride:

Duration:              3:04:29

    Work:                1513 kJ

    TSS:                  197.6 (intensity factor 0.803)

    Norm Power:    153

    VI:                     1.12

    Distance:         52.479 mi

Overall I was happy with my ride, despite the challenges.  Power was in the right range, cadence was 90.  I'm chalking up the VI to the road conditions and lack of ability to sit in the aerobars.  Your thoughts? 

Next came my run...or lack of.  My quads severly cramped up after 2 miles.  I didnt have any fluids/electrolytes, so things from there were a sufferfest.  I made it back to the car and was done. 3 miles total

My thoughs are this...take in more calories before the start.  Try something other than Muscle Milk (though it was tasty ad easy to drink in the middle of the night).  Carry additional electrolytes, and utilize on course nutrition.  Double check equipment before riding.  Try to avoid birds.

What do you think? 

Carl

Nice RR but agree the VI was high and could have played into your run suffering a little.  Best of luck at Muncie 

henrysacco

Hi Andrew,

Not a WSM, but i think your final thoughts are pretty much spot on. Thats the great thing about RR's...let's you work out the kinks.

Like you, i tend to cramp and always have SaltStick with me.

docjeter

Thanks guys. I'll have to look into the SaltStick. Henry, how many do you take per hour? 1-2?

henrysacco

It really depends on the temperature. I do well with one per hour on moderately hot days, but have gone to two a couple times. Again, you should try for yourself before a race to see what works best for you.

Jeff Unruh

Andrew,

S-Caps are another alternative. I just got mine from runningwarehouse (free 2 day shipping and a great company overall). Listening to some different podcasts (Ben Greenfield and EN) it seems for hotter temps up to 1000mg of sodium per hour (500 being on the low end per hour). I am targeting around 750mg/hr unless it gets into the mid 80's and humid and then will go just over 1000mg/hr.

jburbatt

Also, your IF/TSS are in the high range and walking that line between strong runner/you're going to suffer on the run. Any reason you are going at 80%? Looking at the HIM tables it seems pretty high for your estimated bike time. This could also be part of the reason for the cramps on the run.

docjeter

@JB...I'll have to look at my old data...I"m wondering if maybe I pushed it a bit because of the aerobars. I"ll have to try to reign it in a bit. That could definitely have been a factor. Shoot for closer to the prescribed numbers per RnP

@JU - WIll definitely look into the S-caps & runningwarehouse.

Thanks all!

Paul Hough

Great RR - lots of take aways from your 'shitty' day! Tighten up key bolts the night before, swap the Muscle Milk for a Natural Smoothie or equivalent. Drink more during your ride. Use S-Caps (Depending on the weather, I take 1 an hour, or 1 every 45 mins, or 1 every 30 mins).

I'm looking forward to your actual race report. I have a son moving up to Dayton, so I've penciled in the Muncie 70.3 for 2012. No way am I visiting in the winter! Good luck at the race.

easton99

If it makes you feel any better, I did my last RR for Muncie today, too. And it went poorly as well. Had 4 bottles (3 water and one Perform), E-gels and Sport beans on the ride, but still crapped out from the heat (92+) and sun. Meant to take more sport drink, but somehow didn't. Had 2 flats this morning, equaling a DNF on the first try, then went back out this afternoon to get it in.

I am planning on getting 2 bottles (1 water and 1 Perform) at each Aid Station....might be a bit much, but have bonked in the heat a lot lately. And I am expecting 85+ degrees and humid in Muncie. Looks like rain early in the week at the moment....maybe we'll get a nice cloudy, rainy day. Also found the cut in my almost new tire that led to the 2 flats.....new tire installed. See you out there Andrew, good luck, and thanks for sharing.