HIM Race Exection
RR for Tritons HIM tomorrow. No flat courses where I am so picking the flatest I can find...rollers with 2 good climbs. Planning on riding in Z1 to wake up legs, get in rhythm and then hit Z2 for majority of ride. The 2 major climbs will take me into Z3 a bit but I will settle in. Hoping for a good 60 min run afterwards. Been hard keeping HR in Z1 going out on run. I've been really concentrating on HR based on prior tests and my run times have gotten slower. Previously trained & ran on perceived effort/time, not being overly concerned about HR. I'm hoping I'll see some improvement in my run times, back to where they were. Have been working with a nutrionist/RN/IM athlete to dial in my nutrition. Shooting for 575 mg of sodium per hour on bike and a concentrated bottle of fuel (carbo pro + IM Perform). I've been using EFS for the bike and have some on order so tomorrow I'll use the IM Perform. I've been using the fluid pretty regularly but we discovered I hadn't been taking in enough sodium. I will have a bottle of IM perform for the run. Wish me luck!
Comments
1. Remember that the brick run is 6 miles OR 60 minutes, whichever comes first.
2. It WILL be tough to stay down in Z1 when you start running. It will be 5 times harder during the race. However, the EN run strategy gradually builds pace throughout the run. You ought to find some gas in the tank late in the run, and you will be energized as the field starts coming back to you, and that mental bonus will help you to hold pace for the last few/couple of miles. Give RnP those first three miles as they prescribe them...it works!
Good luck with the RR!
Thanks Stephen, My nutrition (higher sodium) seemed to work. I was able to stay in Z1 for the 1st 30 and was running faster than the last time! Felt pretty decent on the way back in. Thanks for the feedback!