IMAZ RR #1 - Kantor

AMA168

 

1st RR in prep for IMAZ - Stole format from the 'crew"

Morning Fuel:

No middle of the night wake-up, fueling strategy (Thanks John…I need my sleep)

Coffee, Mango smoothie, Steel Cut oatmeal, and 1 cup TJ Applesauce.  

Leave House at 6:45 am and drive to Comet Trail

Starting riding at 7:30 am or as soon as it is light out

 

Bike Setup:

Parlee TT

Speedfil on downtube

Aerobottle (20 oz)

X lab wing with 2 bottles filled with 1 water / 1 EFS water and scoop

Bento Box –two gels, cash, phone

Tool bag – 2 CO2, adapter, 2 tubes, tire levers

 

Clothing:

Tri Singlet – When is the EN Gear guy shipping out the singlets?

DeSoto Riviera shorts

Arm Coolers (And maybe warmers over the top depending on the temp here in GA)

Headsweat head band and ear warmers if cold

Giro Aero Helmet

Sunglasses

Sunscreen

Tri shoes

Run shoes

Hat

Timex TGT (On wrist for bike and run)

  

Bike Fuel/Hydration:

20 oz. Aero bottle on aero bars will be water only.  

40 oz. down tube bottle will have 3 hour concentrated Carbo Pro.  Bottle nutrition info:

 - Calories:  450 (150 per hour)

2 25 oz bottles on Wing (Need 2 more at SN location)

 

EFS Flask

-Calories: 200 for 5 oz (1/2 filled and diluted with ater)

 

Total caloric intake per hour:

 - Infinit = 150 calories

 - EFS Flask =  30+ calories

 - EFS Mix (4 scoops/6 hours) =  60+ calories

 - Total Calories = 240 per hour.

(Can supplement with Mocha Gels if needed)

 

Bike Course:

Ride Silver Comet Trail (Railroad path from GA to AL) for 28 mile and return (x2)

 

 

Car will be SN - Will fill speedfill with another 450 cal Carbo pro drink, Swig coke for energy,  Refill all bottles

 

Bike Plan:

No PM – Use HR as pacer (How screwed am I without a PM?)

Zone 1 – Less than 129 BPM

Zone 2 – 129 BOM-137 BPM

Zone 3 – Nevermind!!!!

 

1^st hour – JRA, Hours 2-3 (Z1), 3-6 (Z1 high/ Low Z2) – Goal – 6 hours including SN transition

 

Transition:

Bike back in Car

Put on run shoes and grab visor

Reapply sunscreen

Grab hand bottle holder (20 oz of water)

Less than 5 minutes

 

Run Course:

Silver Comet trail - Flat

 

Run Plan:

Current vDOT – 42

6 miles at 9:37 + 30’

Thanks for any feedback.

David Ambrose

Good luck Andrew. Looks like you have things dialed in well. If it's windy on that bike ride, don't be concerned with your speed; just focus on your effort. That is the toughest thing for me when wind comes into play.

TerryO

Looks good. Make sure you post a report when done about how everything worked.

morpheus

Andrew,

gimme a holler when you get to RR#2. if you want some company, I'll try to get out to the trail and ride/run with you. Life schedule permitting, of course.

Good luck with this one. As others said, give us a follow up report.

Chris

David Ambrose

Andrew congrats. A day like that = a great race for you in AZ.

AMA168

RR #1 complete. 112 miles in 5:51 ride time on a very windy day here in GA. No PM so I do not have anything by HR data. I was able to keep my average HR at about 130 bpm which is in the middle of Zone 2. At around 85 miles I really started to get uncomfortable and unfortunately had to sit up to stretch out my neck. When I went into transition and put my bike in the back of the suburban, my left hamstring locked up.....ugh. I was able to quickly transition to the run and ran 9:37 + 30 for the first 3 miles but fell off on the last 3 miles with a total pace of 10:30 for 6 miles. My avg HR on the run was approx 138 which is zone 1 for me and felt ok with minor stitch in my left side but the left hamstring felt very tight through the entire run. I must admit my mind was wondering how I could complete another 20 miles but tried to focus on process and the reason I am out here.

This was my first time over the 100 mile mark and clearly I am not fit enough to ride sub 6 hrs at this time. I am currently 6'2 and 192 lbs and would love to get to 185 lbs by race date to help my performance. I will dial back the speed on RR #2 and see if I can get my neck pain fixed. I have not had this on my 85 mile rides so I am perplexed...

Total Calories:
2x bottles (500 cals carbo pro and 1/2 scoop EFS) =1100
EFS Liquid Shot = 3 oz of bottle = 180 cals
1 Powerade gel = 100 cals
Water
8 salt tabs (Lost salt holder at hour 4)
Cals/hr- 233 per hour approx

TerryO

@ Andrew - looks like you did well on hydration and nutrition. Not sure how much electrolyte you took in. Was it enough? Some people think cramps are a sign of hyponatremia, some say it's BS. I happen to believe it. I wouldn't worry too much about the neck and shoulder discomfort. It happens to me and others as well. Also, I don't do the HR thing, but it sure looks like you stayed within yourself on the bike. I wouldn't chalk the run up to going too fast on the bike just yet. This is why we do 2 race rehearsals.

Kevin Walter

Be sure to stretch out the neck and back along the way. Anything you can do to reduce neck angle will help too. Your choice of sunglasses for example can change how much you have to lift your neck. Probably late in the game, but an extra spacer under the stem, while less aero can also reduce neck fatigue and help overall speed.

Coach Patrick

What others have said: make sure you are getting 500-1000mgs of Sodium per hour across all sources. Make sure that your bike fit is good, and that your cadence is in the 85-90 rpm range (or higher)...any lower could be undue stress on your hammy. Stretch, get a massage, take care of yourself!!!

AMA168

Thanks Coach...after watching your pod cast, fish cast whatever you call it for week 15, I had my first ever deep tissue massage today. It was great...this 42 year old body needed some R&R after what you have been asking my body to do!!!