1st RR IMLOU IF/TSS/NP/HR/RPE Thoughts?
6am breakfast --bagel , almond butter, dates and coffee , 7:30am 20 minute .6 mile ow swim
9am - Bike - 2 laps on the Timberman course--My goal was NP 152-164 based on FTP 218 and avg HR of 139-147. I got 107 miles(course measures short 2 other people did 1 lap and got 54 and 55 miles) in 5:40:42 , IF .78 , TSS 351 , NP 172 , HR 143. Since HR was my only goal I was meeting I let RPE decide the ride and felt pretty good throughout. First out and back NP was 177 and the second out and back was 167 and 6 minutes slower. So despite how I felt I was still letting up a little on round two even though it was hotter and windier.
Run - 1 lap on Timberman run course---- my EP is 8:49 which is hard to go that slow on a brick so I just ran comfortably easy and did 6.4 miles in 54:16 8:30 pace and HR 144. Last years IMLOU time was 4:15 and 9:45 and thinking maybe a mintue a mile improvement is a good goal.
It appears I overbiked but felt I ran really well and felt good on and off the bike. TSS is off the charts . NP is in low zone 3 but my HR was right in the middle of zone 2. I have never raced or trained with power or HR. Last year was first IM at IMLOU and bike split was 5:57 and managed to run entire marathon (never heard of EN but watched a copy of 4-keys and learned why I need to save on the bike to run not walk and I was able to execute this with RPE only). I suppose I will try to even my bike out a bit on RR2 . I can't even imagine trying to go slower on race day after a good taper .
Nutrition-- Bike --100 ounces Perform, 20 ounces water, 1 gel , 1 cliff bar , 6 cliff blocks , for an average 253 calories and hour, Run --10 ounces perform , 10 ounces water , 1 gel , for 180 calories. No bloating, sloshing, cramping ! Felt fine.
Weather was kind. High 80's hot but dry here in NH.
Welcome any and all comments. Thanks Tim,