J Behler IMAZ Race Rehearsal #1
I leave tomorrow for an out of town wedding so had to juggle the week. Did my 135 min run early Tuesday AM and my RR today.
Took advantage of the day off and dropped my two youngest off at school and hit the road at 9:30ish. Weather was very IMAZish....low high 50s at start and warming up to high 70s.
Gear: My Shiv doesn't have a normal stem, so I finnagled a aerobar mounted bottle with some PVC...will need opitimized for IMAZ but worked ok. Powertap SL+ on Zipp 808 Carbon Clinchers with Vittoria Open Corsas. Kept the latex tubes at home though. Garmin Edge 500 with 3s Power, Avg Lap Power, cadence, hr, distance, time, avg speed, and current speed.
26 oz concentrated Perpetuem...1200 calories. 26 oz HEED, 250 calories. 2 bottles of Endurolytes (o calories, but have sodium/electrolytes). 3 Hammer Gels of 100 calories each. Targeting 250 calories per hour
FTP 259. Goal IF .7 for pNorm of 180. 1.04 IF for avg watts of 174. Gears 165/175/185/195
Route was from my house to Rt 52 (6 miles) then 50 miles upriver, turnaround and head back. Route has only a few stoplights and limited traffic. Total climbing approximates IMAZ.
I left and targeted 165 for first 30 minutes. Once I was on 52 I settled in and targeted low 170s. Had to stop to pee at 1 hour and two hour marks despite limited intake. First 56 feltt solid, and just knocked out the miles...almost all aero. Started to feel a bit of fatigue around halfway point, but it was largely uphill, so subsided a bit after the turnaround. I took in 150 calories of Perpeteum every 40 minutes and took in HEED/Hammer Gel as needed to hit my goal calories. Around Mile 85 i really started to feel it in my left neck/shoulder area and had to alternate aero/non aero for the last 20 miles. It was only the left side...very strange. It's still a bit num hours later. Despite higher liquid intake i didn't pee at all during the second half. I went through 26oz of Perpetuem., 40oz of endurolytes, and 15-20oz off Heed in 5.5 hours. Seems low, but never felt too thirsty or dehydrated.
Totals fo the bike:
Time 5:30:59 including two roadside pee breaks.
Avg watts - Garmin showed 172, but WKO shows 166...any idea why? Usually they are the same
pNorm - according to WKO pNorm is 172 which is a bit low, but the garmin shows 172 as avg watts
TSS - 243.4 per WKO
IF - .67 per WKO, but with the strange pNorm
VI 1.04
Climbing - 1733
Avg speed 20.2 MPH
Run : target was 8:15-8:30 for 30 minutes then 30 minutes at 7:45 to 8:00. First 30 mins felt great...had to walk 30 seconds or more each mile to get down to 8:15s. At 30 mins Turned it up and ran a mile at 7:35. Realized that wasn't sustainable and backed it down to 8:15-8:30s. Last two miles struggled and only hit 8:50s. I thiink I'll try to limit myself to 8:00 pace for next RR. Didn't take any nutrition on the run and it was fairly warm by then so this could have been an issue as well. Total run:
1:00:05
Distance 7.2 miles
Pace 8:21
Appreciate any thoughts/input from the group.
Comments
First...well done in Kona. Impressive. Those EN Sun Sleeves looked good too...gotta get me some of those
Regarding my RR....how much caffeine do you suggest? I use Tropical Hammer Gel which has 25mg...so took a couple on bike and one before the run. Should I do non caffeinated gel and only use caffiene when needed, or just take supplemental caffeine? Will definitely turn down the run pace a bit for RR #2.