IMAZ Race Rehearsal #1 - The Kona Experience
Race Rehearsal Plan
IMAZ 2011 RR #1 – 10/1/2011 – Big Island, HI
Morning Fuel:
§ No middle of the night wake-ups
§ Blueberry muffin and coffee (~600 calories) at 6:00 AM
§ Wanted to start between 7 and 7:30
Bike Setup:
§ Profile Aero Drink bottle
§ Bottle on down tube
§ 2 bottles behind seat
§ Bento Box – Thermolyte salt tabs
§ X-Lab tool bag – 2 CO2, adapter, 2 tubes, tire levers
§ Gearing – 50/34 with 12/25
Clothing:
§ Tri Singlet
§ Tri Shorts
§ RoadID – forgot it
§ Helmet
§ Sunglasses
§ Sunscreen
§ Tri shoes
§ Run shoes
§ Hat
§ Fuel belt
Start Time:
§ 7:30 AM
Bike Fuel/Hydration:
§ Profile Aero Drink bottle filled with water on large side, concentrated Infinit on small side
§ 315 calories, 625mg sodium, 80 grams carbs per 2 scoops of Infinit
§ Concentrate was 14 scoops in ~ 42 ounces (1 ½ bottles) – 2200 calories
§ Planning 32 ounces of water and 7 ounces of Infinit concentrate per hour - ~ 400 calories per hour with plan to finish Infinit about 20-30 minutes before ride ends
§ 2 Thermolyte tab at the bottom of every hour
§ Planning ~ 1100mg sodium per hour
Bike Course:
§ Ironman Hawaii course minus initial in-town section starting from Hapuna Beach Prince Hotel – planning 112 miles or 6 hours
Bike Plan:
§ Current FTP – 250 (3.5 w/kg)
§ Goal IF – 72%
§ Goal TSS – 270
§ Race Gears
o 1st – 170
o 2nd – 180
o 3rd – 190
o 4th – 200
§ Stop once to refill water bottles
Transition:
§ Bike back in hotel room
§ Put on Garmin and run shoes
§ Reapply sunscreen
§ Less than 5 minutes
Run Course:
§ Resort roads – no more than 6 miles
Run Plan:
§ Current vDOT – 49
§ 3 miles at 9:00 and 3 miles at 8:30
§ Walk 10” at each mile to drink – goal 24 ounces Infinit because I didn’t bring any Perform which is what I usually use on course
So a few things about the plan. I wanted to try a few new things. First, I normally have bagels with cream cheese but they are a hassle when in a hotel. Can never get it toasted, there could be refrigeration issues, etc. I decided this time to try a large blueberry muffin. It was about 600 calories and was easy to pick up at the store and eat in the morning. I also had a couple of large meals the day before to basically maximize food stores (and I’m on vacation). As for nutrition, I have been experimenting with taking in higher calories and carbs to see if I can tolerate it and to see if it positively influences my performance. I also decided to shoot for 72% to test my bike fitness. I haven’t really been doing all the long rides so I thought I would push it to see if I could maintain my goal watts for the whole ride. In the past my watts on these really long rides have dropped pretty much every hour after 3 hours or so. I figured if I did well, it would give me some confidence in my bike fitness and would give me some food for thought for my next RR which will be in Phoenix.
On to execution. First of all, I give a lot of credit to all you guys that race here. The conditions are definitely tough. It’s hot and the winds going up to, and down from, Hawi can be brutal. My ride started at Hapuna Prince Hotel. I went all the way to Palani then turned around. Round trip back to the hotel was 63.5 miles total. The road is pristine and winds were not bad but changed direction several times. This section went great and took me right at about 3 hours. I then continued up to Kawaihae and on the Hawi. After doing some math, I figured out that I needed to ride about 3 miles past the normal turnaround to get in my 112 miles if I wanted to stop when I got back to the hotel. Mentally, I did not want to pass the place I was going to stop. This back half of my ride was tough. Between the climbing, the winds, the higher temps, etc., this final 48.5 miles took me ~ 2:53. I had been nailing my targets and when I saw 2:42 at the 56 mile mark I thought I was going to have an epic time. Not so much, but I maintained my watts targets so I can’t complain. Just tough course. I think I did really well on the hills, especially on the Queen K, with not going over 4th gear too often and occasionally conserving some energy on the downhills. The ride to and from Hawi was just hanging on for dear life; wasn’t watching the computer hardly at all.
Here’s the power data. I was doing each hour as an interval. As you can see, my 3rd hour was too high so I tried to ease it down a notch for hours 4, 5 and 6. I was watching the intervals on my Joule almost exclusively so hitting my goal IF for the entire ride just worked out, I wasn’t watching it and trying to target it. I’m very happy with an IF of 72%, TSS 257 and VI 1.03.
Interval 1:
Duration: 1:00:00
Work: 557 kJ
TSS: 43.1 (intensity factor 0.682)
Norm Power: 171
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 22.68 mi
Elevation Gain: 595 ft
Elevation Loss: 701 ft
Grade: -0.1 % (-105 ft)
Min Max Avg
Power: 0 355 163 watts
Cadence: 1 153 89 rpm
Speed: 6.7 34.9 22.3 mph
Pace 1:43 8:56 2:41 min/mi
Hub Torque: 0 410 35 lb-in
Altitude: -25 259 110 ft
Crank Torque: 0 296 156 lb-in
Temperature: 78.8 89.6 84.5 Fahrenheit
Interval 2:
Duration: 1:00:09 (1:00:28)
Work: 590 kJ
TSS: 46.5 (intensity factor 0.719)
Norm Power: 180
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.893 mi
Elevation Gain: 403 ft
Elevation Loss: 366 ft
Grade: 0.0 % (38 ft)
Min Max Avg
Power: 0 430 177 watts
Cadence: 1 145 90 rpm
Speed: 0 31.6 18.5 mph
Pace 1:54 0:00 3:15 min/mi
Hub Torque: 0 410 46 lb-in
Altitude: -37 138 37 ft
Crank Torque: 0 760 167 lb-in
Temperature: 86 93.2 88.6 Fahrenheit
Interval 3:
Duration: 1:00:12 (1:04:18)
Work: 612 kJ
TSS: 49.8 (intensity factor 0.758)
Norm Power: 190
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.533 mi
Elevation Gain: 550 ft
Elevation Loss: 581 ft
Grade: -0.0 % (-24 ft)
Min Max Avg
Power: 0 314 186 watts
Cadence: 1 146 90 rpm
Speed: 0 31.6 20.1 mph
Pace 1:54 0:00 2:59 min/mi
Hub Torque: 0 410 52 lb-in
Altitude: -32 254 104 ft
Crank Torque: 0 760 176 lb-in
Temperature: 86 91.4 88.9 Fahrenheit
Interval 4:
Duration: 1:00:04
Work: 574 kJ
TSS: 45.5 (intensity factor 0.732)
Norm Power: 183
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.672 mi
Elevation Gain: 773 ft
Elevation Loss: 598 ft
Grade: 0.2 % (181 ft)
Min Max Avg
Power: 0 387 178 watts
Cadence: 1 152 89 rpm
Speed: 4.3 33.2 17.3 mph
Pace 1:48 13:60 3:28 min/mi
Hub Torque: 0 410 58 lb-in
Altitude: -47 296 124 ft
Crank Torque: 0 453 170 lb-in
Temperature: 86 89.6 87.8 Fahrenheit
Interval 5:
Duration: 1:00:04 (1:00:30)
Work: 526 kJ
TSS: 39.4 (intensity factor 0.709)
Norm Power: 177
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.322 mi
Elevation Gain: 573 ft
Elevation Loss: 747 ft
Grade: -0.2 % (-177 ft)
Min Max Avg
Power: 0 337 173 watts
Cadence: 1 152 87 rpm
Speed: 3.5 35.7 17.9 mph
Pace 1:41 17:15 3:21 min/mi
Hub Torque: 0 410 78 lb-in
Altitude: 82 562 393 ft
Crank Torque: 0 370 171 lb-in
Temperature: 86 95 88.6 Fahrenheit
Final Interval:
Duration: 52:33
Work: 442 kJ
TSS: 32 (intensity factor 0.706)
Norm Power: 176
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.891 mi
Elevation Gain: 578 ft
Elevation Loss: 602 ft
Grade: -0.0 % (-32 ft)
Min Max Avg
Power: 0 442 172 watts
Cadence: 1 121 80 rpm
Speed: 3.2 31.8 15.7 mph
Pace 1:53 18:56 3:49 min/mi
Hub Torque: 0 410 91 lb-in
Altitude: -10 296 139 ft
Crank Torque: 0 1144 187 lb-in
Temperature: 91.4 102.2 98.3 Fahrenheit
Entire workout (175 watts):
Duration: 5:53:17 (5:58:08)
Work: 3306 kJ
TSS: 256.9 (intensity factor 0.719)
Norm Power: 180
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 112.063 mi
Elevation Gain: 3524 ft
Elevation Loss: 3634 ft
Grade: -0.0 % (-117 ft)
Min Max Avg
Power: 0 442 175 watts
Cadence: 1 153 88 rpm
Speed: 0 35.7 18.7 mph
Pace 1:41 0:00 3:13 min/mi
Hub Torque: 0 410 59 lb-in
Altitude: -47 562 151 ft
Crank Torque: 0 1144 170 lb-in
Temperature: 78.8 102.2 89.3 Fahrenheit
By the way…Not sure why, but climbing totals are weird. The Joule showed about 4600, PA says 4400, and WKO+ says 3500 so I don’t know.
Nutrition went great. I got in all the Infinit and had no gut issues. I was able to drink about 7 bottles of water, 28 ounces each, and took all the salt pills I brought. I did feel myself getting thirsty and had a little dry mouth once but just stepped up the water for a few minutes and was fine.
I did a quick transition and headed out for the run. This went fine, but the roads around the hotel suck. No sidewalks, huge hills, etc. The area around Waikoloa and Mauna Lani are way better. I just did a little 1.25 mile loop. My legs felt pretty good. I still went out too fast but did better than last year keeping paces down by walking every mile. My totals were 5.7 miles in 46:45 so averaged 8:12/mile (7:58 NGP). If I had ice, aid stations, and a real course, I feel like I could have gone the distance which I guess is important.
After I finished I drank a bottle of water with 1 scoop of Infinit, took a cold shower (never did that before), then headed out to the pool for some lunch (half a burger and some fries). Now, after compiling this report, it’s off to the Mauna Kea for their famous Clambake (seafood buffet) where I plan not to hold back. I am still on vacation you know.
As always, any feedback would be greatly appreciated.
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