RR #2
- Unless I wake up on my own early, I won't be doing the early morning wake up at 2 AM.
- Doing RR on Sunday vs Saturday due to family obligations.
- Fuel based on test & what I burn...approx 133 per hour.
Morning Fuel:
- Oatmeal w/ walnuts, banana & 1 teasp coconut oil; water (approx 400 cals)
- start ride at 7 AM
Bike Setup:
- Argon E112
- Fulcrum race wheels (??? I have some nice Sram aeros I'm debating on using on race day..advice?)
- Aero bottle with 20 oz nuun (10 cal/360 sodium)
- Down tube fuel, 28 oz; EFS/Carbo Pro blend (608 cal/1360 sodium)
- Bento box, Power Bar (250 Cal/320 sodium; PB Gel 2(220 cal/400 sodium); 4 salt stick in tic tack box labled so I know how many I take (880 sodium)
- 20 oz bottle of water in jersey pocket (will use race venue on race day for water); will buy some on ride route -- aim for 20 oz of fluid per hour.
- x-lab tool bag; 2 CO2, adapter, 2 tubes, tire levers and ID
- TOTAL CAL/SODIUM: 988/3180
Clothing:
- jersey
- Desoto Tri Shorts
- sunglasses
- sunscreen
- bike shoes
- Giro Helmet
- Polar HR Monitor
Bike Course/Route:
- From home will hit the bike trail towards Davis, CA where we will hit country roads. It will be an out and back and will likely have some wind in Davis. Not many stops other than thru W. Sacto. Course is aero bar friendly.
Bike Plan:
- 1st 30-35 miles zone 1; JRA, warm up nice steady pace
- Remainder at a steady zone 2 effort
- If I feel good may try and get into upper z2, but no more.
Transition:
- Transition bike into house (yes I have a bike room!)
- Put on run shoes, hat
- Hit restroom
- 5 minutes or less
Run Course:
- Bike trail .2 from front door; flat with few minor rises
- Current VDot 35, applicable
- LRP + 30 (11:47) if feel better will attempt to p/u to z2 at last 2 miles.
- Fuel; IM perform, 20 oz's
FEEDBACK IS APPRECIATED!! 
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Comments
While you may get by on the RR with 20 oz of fluid on the run, I doubt you want to do that on race day. That would equate to only 3-4 oz per aid station, less than half a cup. Is this limited by what you can carry? A fuel belt, or a double out and back (since your house is so close to the trail) might work. Dehydration on the run is a big killer of successful race execution, so you need to have a plan for how much fluid you will be taking race day, and try to emulate that in your RR.
@patrick; I've been working with a nutritionist and found that I tolerate fewer calories better. I actually tried a stronger mix yesterday on my RR #2 and got a bit of stomach cramping which was solved with drinking more water. My Nuun will be in my aero bottle already dissolved. I will refill it with race course water, my fuel bottle on the down tube has the brunt of the calories (600). I will eat the power bar over the course of the the first 70 miles...probably 1/3 every 25 or so. I will also use a power gel w/caffene at around 80-85...that's when the fatigue in my back and glutes sets in and the caffiene offsets that a bit. It worked well in RR.
@Al, I will be aiming for 20 oz PER HOUR...not for the entire race. I will carry my own bottle of IM Perform initially and then ditch it. On my trail runs I use IM Perform and supplement it with water as our trails have water fountains.
What do you guys think about AERO wheels at ARizona...I'm a little concerned about the possibility of wind and don't want to fight the bike.
Thanks for the input!!