"Building into" my IM ride
Based on my Crucible Review:
Here was my hourly watts for my RR#2: Overall 179w NP 5:45/112m:
187>187>185>181>169>152w
Coach P recommending making my File slow UPWARD not downward (as above)
My Goal for IMLOU will be 180w:
How do this look for an hour by hour wattage build throughout the hours:
At 1:00 Joulle says: 165w
At 2:00 Joule says: 170w
At 3:00 Joule say: 173w
At 4:00 Joule says: 175w........then hit about "28mile to Louisville" sign...net downhill...then try to to get
At 5:00 Joules says: 180w (indicating the net downhill section slightly over total goal watts)
IF I can pull this off.....I looked back at this last 28 miles of last years race I had AP 128w/ NP 150w (18.6mph)....really limped home (I was at 180NP at 4:00 but ended up with 172w overall NP)
What do u think of this really slow "build"??
Comments
Michael,
Suggest you go here and use the TSS calculator to model your IF, watts, and TSS across the day. Also, MattS has done some work to adjust his pacing on the bike to account for the increasing heat during the day, building to you then, of course, using the Heat Pacing App to adjust your paces for the run.
Hopefully he'll wander into this thread and share is IMLou pacing plan with you.
This spreedsheet looks like based on a 5:15 ride for the approp TSS, therefore I will be very slightly less hourly wattage percentages:
If I'm using 180w(69% for 5:45 ride for TSS 274) as my target across the whole ride (rough FTP of 256w), then:
1:00 Joule: 174wNP
2:00 Joule: 178w NP going 71% that 2nd hr
3:00 Joule: 180w NP going 71% that 3rd hr
Keep it on 180-1w NP holding about 69% until 5:30 allowing for slow down last few miles to get ready for T2
a less severe incline to whole ride....(looks like your PM wont actually say your goal watts until about the 3:00 mark if you build is based on the spreedsheet.
That's better. I'm not sure if you're planning on reading hourly interval NPs on the Joule, instead of looking at just the cumulative total. The latter makes it real hard to move your NP/IF in the last couple of hours, and you can work too hard and not know it. Hitting interval button every 30-60 minutes, setting a plan for what your NP/IF should read during that interval, is the way to go.
I am a fan of the 30 minute lap (for HIM) to keep my effort dialed in.
I think I will use the lap function and dial in the exact watts for each lap.
The Spreadsheet says 68%>72%>73%>73%>73% for a 5:15 ride
For my 5:45 Goal time ride: I may do
67%>71%>71%>71%>72%>67%....you get the idea. THis gives my overall 69% and 273TSS
Yes to gears -- dial in the appropriate gear for the terrain in front of you, look at your current watts as "I need to ride X watts on this hill, this flat road, etc."
I do an interval every 30'. Al is correct. When you only look at the IF and Pnorm for the entire ride, it becomes almost impossible to move it, just like average watts. I've found that a 30' interval only becomes pretty sticky (hard to move) in the last 5-10'. The net is that relative flexibility of your IF and Pnorm in that 30' interval -- responds pretty quickly to wattages changes -- keeps you very focused and, I feel, makes it much easier to put up a very low VI across the whole ride. Finally, it fits in well with our Box -- you put yourself in a rolling 30' box and really focus within that box on riding the smoothest you can. It works and is a great focus tool.
30' lap works well, huh? got my first Half coming up in Oct, race rehearsal next week, and I'll be trying that.
Push the interval button once, "quickly". The Joule is now recording the interval in the background but the numbers on the screen are still for the entire ride.
Press and hold the interval button until the screen changes. The screen now displays the numbers for that interval. FYI, it takes 30" of data before the Joule displays the IF and Pnorm for that interval. All of the data on the screen -- Pnorm, IF, TSS, speed, etc -- is for THAT interval
To stop the interval, in either screen mode (ie, displaying interval data or full ride data), just quickly press the interval button. It will end the interval and automatically start the next interval. FYI, if you're in interval-screen mode, it won't show a summary of the interval data after you end the interval so you'll need to quickly glance down at the dial to take a screen shot with your digital eyeball before you press the interval button to end the interval. Assumes you can do this with tongue in spokes...
To toggle the screen back and forth from interval to full ride mode, just press and hold the interval button.
My reason for questioning this is if we want to live in a 30' or 60' interval box, looking at 'total ride' will bias your efforts by showing you that you have been riding too hard or too easy.
To me it makes more sense to look only at the current interval data and and keep current watts on target. Your current Pnorm/IF will do a better job of letting you know how well you are doing NOW - which is all that matters at that point.
I'd say stay on the INT window and wait till later in WKO+ to see how good/bad you managed your watts..... then again, I only started with power in Nov and just finished my first IM.....so my n=1 doesnt carry much weight.
@ Michael
An Alternative Bike Pacing Strategy for a Hot and Humid IM
members.endurancenation.us/Training...fault.aspx
Matt
For me I have the same FTP in both PowerAgent and WKO. Has me a bit stumped...