Question about execution of RR #2 for HIM Rev3 S. Carolina
Plan for Sunday's RR#2:
do the 2am wakeup and will get 600-700 cals in, Ensure vs Naked Juice Smoothie TBD.
4:30- coffee, granola bar / PnutButter / Agave Nectar / Banana.
5-6- 1bottle CytoMax
6am- gearing 50/34 x 12-25, rolling hills, goal watts 200, first 20' @185w, 2nd Gear @ 200w, 3rd Gear (long hill) @ 205-210w, 4th Gear @ 215-220.
2 bottles of CytoMax (180 cal each), 2 Gu's (110 cal each), 1 bottle Nuun (0 cal) = 580 cal/3hrs = roughly 195 cal/hr
T2: Gu with Nuun/H20 to wash it down
9am- New Balance Minimus, ez paced run, neg split on rolling hills, will use Fuel Belt with Gatorade. [on race day the belt will carry Nuun, knowing there's Gatorade at the aid stations]
10am- wife massages legs with spearmint oil mixed with Ben Gay.
11am- country omelette at IHOP.....plus pancakes.
Actual: (to be continued)
Comments
2:30am - 2 Naked Juice Smoothies, harder to do than thought, very filling, back to sleep within 10 min
4:30am - 2 frozen waffles + PB + banana + agave nectar, water, then a cup of coffee
5:45 - Endurolytes and SportsLegs
6:20 - riding....first 20' were ez 186 gw, forgot to hit interval button, so these numbers pick up after the 20' settle in period....
Interval 1:
Duration: 34:04
Work: 354 kJ
TSS: 29.9 (intensity factor 0.733)
Norm Power: 180
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.465 mi
Elevation Gain: 241 ft
Elevation Loss: 291 ft
Grade: -0.1 % (-45 ft)
Min Max Avg
Power: 0 455 175 watts
Cadence: 2 105 74 rpm
Speed: 9.1 32.6 20.1 mph
Interval 2:
Duration: 34:09 (36:21)
Work: 357 kJ
TSS: 30 (intensity factor 0.736)
Norm Power: 180
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.378 mi
Elevation Gain: 411 ft
Elevation Loss: 491 ft
Grade: -0.1 % (-74 ft)
Min Max Avg
Power: 11 268 174 watts
Cadence: 29 100 77 rpm
Speed: 6.5 32.7 19.8 mph
Interval 3:
Duration: 31:04 (31:53)
Work: 333 kJ
TSS: 28.7 (intensity factor 0.755)
Norm Power: 185
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 11.068 mi
Elevation Gain: 396 ft
Elevation Loss: 390 ft
Grade: 0.0 % (9 ft)
Min Max Avg
Power: 0 348 179 watts
Cadence: 9 104 82 rpm
Speed: 10.4 32 19.9 mph
Interval 4:
Duration: 30:14 (30:30)
Work: 327 kJ
TSS: 28.4 (intensity factor 0.759)
Norm Power: 186
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.72 mi
Elevation Gain: 264 ft
Elevation Loss: 198 ft
Grade: 0.1 % (63 ft)
Min Max Avg
Power: 0 325 181 watts
Cadence: 5 115 81 rpm
Speed: 10.1 32.4 20.4 mph
Entire workout (174 watts):
Duration: 2:41:54 (2:46:22)
Work: 1680 kJ
TSS: 142.7 (intensity factor 0.738)
Norm Power: 181
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 56.827 mi
Min Max Avg
Power: 0 455 174 watts
Cadence: 2 115 78 rpm
Speed: 3.7 36.6 19.6 mph
right at 200 cal/hr.
then off to run, steady and ez, did the weeks long run of 90' yesterday and rehearsed the 8:00 run + :30 walk/jog so I didn't want to push today's brick run, legs felt good.
anything to add?
goal TSS 169-173
actual - 143
goal IF .80
actual .74
so, it looks like I can go harder? Do I need to? covered 57miles in 2:42 on a course that I believe is tougher than race day. Makes me think I can do 2:35, while holding back to IF .77 - .8. But if today's brick run felt good, am I asking for trouble on race day if I get greedy and try to bike harder? Today's VI of 1.04 is due to lots of rollers and you guys know what that does to our numbers.
what do you think?