Coach P's Final IMUSA Race Simulation Report (2011)
My first race simulation in Rhode Island, and I was expecting nothing to go right. Spent 30' the night before organizing all my stuff. Went full aero on bike (helmet, 808 front, disc cover) and my expected race kit. Par for the course I was awake until midnight and the alarm went off way too early at 4:30am.
Had my pre-race applesauce breakfast and did my admin stuff...was only 10 minutes late for the 5:30 start time. Started with Vinu Malik of Fuelbelt...plan was to ride 2 hours and then meet another strong guy for a while and then home. Remember I still don't really know where to ride, but they did agree to let me do my thing. Target ride time about 5.5 hours.
Off to a good start, it's muggy and slighly cooler than the last few days here. Then we find out why -- rain! Pouring rain. Firehose to your face rain. Roads flooded rain. We just have to laugh and keep going -- this is perfect Placid prep.
After a few out/backs we meet up with Peter Russo (low-9 Ironman guy who's run PR is like 3:25...you can do that math!). Only 5' after we restart, it goes black as night. Streetlights come on...and the rain and thunder starts. We figure we can outpace the storm...after 25' of that we realize we are probably just riding with the storm so we pull over and flip it. Our bikes are making wakes in the road and it's hard to see more than 20 feet in front of you.
I pull up next to Peter to tell him there's "only" a 40% chance of rain...he replies "at least it's not the hard stuff!" The only analogy I can think of is of riding your trainer while someone sprays a garden hose on your face. After a while Vinu leaves and we head for the hills.
By the time we roll back to town, I need to add on only a short loop to make it 112. I was pushing it a bit over the last 30' when I saw my time. The stats:
Ride Time: 5:09:37
Avg MPH: 21.7
Normalized Power: 224
IF: .68
TSS: 238
The numbers seem super low, but I was feeling it on my legs starting at the 4 hour mark. I have a lot of fatigue in my system, but I am pumped to see the result. I need to download the file to see the VI, etc., but I will take the overall result.
Nutrition and fluids worked like a charm. Realized I had been over-concentrating my infinIT so the proper approach (to account for my hourly gels) was much better.
The run also felt great. I ran too fast but had to get it done. 6 miles at 6:44 average pace, about 30" faster per mile than I am hoping for, but I just felt too good out there.
Thanks for reading!!!
Coach P
Comments
Coach P,
That's quite the storm and amount of rain. Nice numbers on overall, time, MPH and NP. Once you get rested legs the IF and TSS will bump up a little which should make for a killer race day. I'm volunteering as a marshal right outside the oval so I will definitely be cheering for all the EN'ers at LP.
As for the 30" faster per mile you've earned the right to go faster given you fitness just execute like a ninja on race day. I'll be going from my volunteer gig straight to the finish line to watch you cross. I'm done at 4pm or 9 hour in to the race. Given you numbers I won't have to wait too long.
Enjoy the taper. Hopefully there's a few unpacked boxes left to consume that excess energy.
Gordon
So what you are actually saying Patrick, is that you are really ready for Placid. I'm psyched for you, can't wait to see you out there crushing it.
Enjoy these last few weeks, I'll see you soon.