IMLoo Race Rehearsal #1 - hot/humid/windy and *man* I had to go....
Race Rehearsal #1 – IMLoo, Intermediate Plan.
Current Stats: FTP: 265, VDOT 48, Weight 168lbs, W/Kg - 3.5.
The week before the race rehearsal was a travel week for work. I was able to cut it short by a day, but that meant that I did my Thursday long run at 7:00 PM Thursday night. Friday started the race rehearsal.
SWIM – 4200 yds in 1:26:03 (2:03/100y SC). This was slower than my last TT pace (1:56 / 100y SC), but about what I expected due to a lack of swimming lately (life/road rash/etc)/
Pre-ride planning – Per the wiki and TSS tables, I was shooting for a .70IF/278TSS based on my expected ride time of roughly 5:40. I have mapped out as flat a course as I can from my house that is as close to 56-miles as I can make it. Total elevation change for 112 miles per WKO -- +/- 1392’.
I woke up at 0400 and slammed down 700cal (two Ensure Plus Strawberry). Back to bed, and then up at 0530. I had a single cup of coffee, and 1 packet of instant oatmeal (170cal) and about 8 oz water for breakfast.
For my ride drink, I made two food bottle (double-serving of the EN Infinit blend); one for each lap. I was trying out going on the low side of recommended calories so as to see how I handled it. On my bike, I had a full Speedfill as well as two other 24oz water bottles, and 2 small bottles (17oz each) of water in my jersey pockets. I wanted to make sure I would not have to stop for water.
Finally, I wrote my target watts on my surgical tape and taped it to my aerobar extensions so I would not have to remember them.
BIKE: http://connect.garmin.com/activity/99596857
The day started out overcast, hot and humid. Nice. At least the wind waited a while to pick up.
The JRA portion of the ride felt good, except that somehow I was well-hydrated from the get go and had to pee (badly!) at the 45-minute point. Only problem is that there was no place I really could stop until 1:20 into the ride, and I am not yet at the point where I will soil myself. On the first lap, I had two more potty stops – one at the 2:00 point, and then one at the completion of my 1st lap/bottle changeout. The 2nd lap wasn’t as bad as I only had to stop once to relieve myself.
Lesson learned – if your bladder is full, your body doesn’t want you to keep drinking. I normally ingest ~50 oz/hr with the current heat and humidity (85deg / 60+ %). This ride I only got in 40 oz / hr. I have no idea why I started out so hydrated…. It is not like I was drinking sports drink all day the day prior….. Also, I think I need to supplement with endurolytes b/c my sweat is very salty and I faded hard the last hour and a half on the bike. No cramping, but my RPE was going way up, and my watts weren’t.
The stats:
Target Gears
- 176
- 186
- 195
- 205
Seg Miles Time HR IF NP VI Wind Cadence
1 0-28 1:24:47 118 .635 168 1.04 nil 91
2 28-56 1:24:18 120 .666 176 1.03 nil 90
3 56-84 1:26:57 124 .632 167 1.04 E @ 10-15 89
4 84-112 1:24:35 130 .627 166 1.03 E @ 15-20 89
Overall 5:40:35 123 .64 170 1.04 ---------- 89
This resulted in a TSS of only 231.7, well, well below my goal of 278.
Also, my Quadrant analysis showed: Q1 – 0.4, Q2 – 2.3, Q3 – 42.5, Q4 – 54.8. I am requesting feedback on this from Power WSMs. Does anyone use this metric? If so, how?
OVERALL for Bike – Not exceptionally happy, but not too disappointed. The first 3 hours seemed to go well. I am obviously underperforming on my watts, but I am happy that my VI has gone down a bit lately. I started to hit the wall during the 4th hour, but really did so in the 5th hour and just couldn’t hold my watts up where I wanted them. Part of it I am sure is a mental thing b/c that was mostly going into the wind. For whatever reason, I found it very difficult to keep my power up at those times.
Lessons learned:
- If I have to pee, I have to force myself to keep drinking and keep on hydration schedule
- I need to up my calories from 200/hr. I will target 225-250/hr for next few long rides
- I also need to supplement my electrolytes above and beyond what is in my INFINIT mix.
(These three things combined are my prime suspects as to why my power dropped and HR went up into Z2 by the end
- In order to hit target watts, I will have to allow my 3sec Power to rest 8-10 watts higher than my “goal”
RUN. http://connect.garmin.com/activity/99596874
My run plan was purely from wiki guidance, with no Heat Adjustment added. EP+30 seconds for 1st 3 miles, then EP for second 3. I ended up hitting my targets for the first 4 miles, and then deliberately ‘went off the reservation’ and sped up for the final 2. My long runs haven’t been going great so I really wanted to give myself some ‘you CAN do it’ feedback.
Mile Target Actual HR
1 9:19 9:16 128
2 9:19 9:16 141
3 9:19 9:16 144
4 8:49 9:18 147
5 8:49 8:58 154
6 8:49 8:21 160
OVERALL for Run:
I am happy with it. I obviously had a lot left in the tank as my ride TSS was only 232 vice the 278 budget. The heat had hit by the end of my bike/start of my run. It was 85deg and roughly 65% humidity as I started down the road with my running shoes on.
Lesson Learned:
-- The cool wings (thanks for the suggestion Bob McC!) work very well; both for sun exposure protection and for cooling.
-- Ice will be my friend on the run to help keep core temp and HR down. I plan to try out some portable ice packs for my upcoming long runs to test how well they will work, how long I can hold them, will they ‘burn’ if I put them in my singlet pockets, etc.
Please fire away with critiques, comments, and questions. I am sure that I left out some details that will help make this an even greater learning experience.
Thanks Team,
Joe
PS - I am really thinking I need to learn how to pee while riding and just get over it. But I don't relish the thought of explaining to my wife why my shorts have to go *directly* into the washing machine......
Comments
Joe , Solid RR # 1. Overall good execution.
Some minor lessons learned but that is why we do this!!!! Your lessons learned comments are what I would point to so you understand what you need to do, it’s the classic do as I say not as I do scenario. You did a lot of the smart things to keep cool in the hot and humid. You won’t believe how many people at IM Lou don’t understand and practice these simple things. Your comment that it was hard to keep your power up in the last part of the ride were expected and is due in my opinion to the heat. You were solid and are in good shape for the fun IM lOU can deliver!
The only word of caution is – it can be hotter and more humid that what you experienced in RR on race day, have a pacing plan for ugly conditions.
Looking foraward to meeting you and having a great day on the course!
Matt
Nice work....I wish I were riding on Power so I could compare...alas that willl have to wait a while....I'm sure the wind didn't help at all in the final segments...what are cool wings?