Miami Man RR #2
RR #2 is in the books. Went on Friday due to storm concerns with Rina remnants here in SoFl. First ever RR with power as guide (using power for last 3 weeks). Last RR had PM but used HR. Temps for the day were in the upper 80’s with humidity to match.
Bike
Expected ~ 3hr ride so selected 77% with TSS of 177, FTP 225, Gears (165,173,182,191), Garmin 500 set to auto lap every 20 min.
Nutrition: 3 scoop Perpetuem, 3 scoops Heed, 6 scoops endurolytes in 26 oz Purist bottle on seat tube (705 cal, ~225/hr). Take sip every 10 min. 690 mg Na in feed bottle with salt stick (215 mg per cap) every 20 min. (total 2410 mg, ~750 mg/hr). Water via PD aero bottle total intake ~ 110 oz (~34/hr water, ~ 42 oz/hr total fluid)
Overall a lot slower than desired, windy day with sustained winds ~ 8-10 MPH but that is expected for race day. Legs felt heavy and weak after first hr below are power splits. HR was in 120’s for entire ride (LTH 133). Bike was an even split give or take.
First 20 min gear 1
TSS: 17.6 (intensity factor 0.73)
Norm Power: 164
VI: 1.03
Remainder gear2
TSS: 162.6 (intensity factor 0.747)
Norm Power: 168
VI: 1.04
Total Ride
Duration: 3:18:12 (3:21:25)
Work: 1893 kJ
TSS: 182.5 (intensity factor 0.744)
Norm Power: 167
VI: 1.04
|
Lap |
NP |
VI |
|
2 |
175 |
1.02 |
|
3 |
178 |
1.03 |
|
4 |
177 |
1.03 |
|
5 |
171 |
1.08 |
|
6 |
163 |
1.04 |
|
7 |
165 |
1.03 |
|
8 |
156 |
1.04 |
|
9 |
162 |
1.02 |
|
10 |
166 |
1.06 |
Run
Vdot of 30 so was looking to pace 11:30 (MP+30) first 3 then drop to ~ 11:00 (MP) for remainder. Nutrition for run is Salt stick on odd miles, gel on even miles and carry 24 oz water bottle. (Total Cal 200, Total Na 430 mg, 24 oz water). I did simulate walking 30 steps at each aid station every mile.
Settled in to what felt like good RPE but pace too slow and I seemed unable to pick up the pace. See splits below. Total run was 5 miles.
|
Mile |
Split |
|
1 |
12:08 |
|
2 |
12:23 |
|
3 |
12:31 |
|
4 |
11:24 |
|
5 |
11:30 |
Observations, Conclusions and Questions
1. Overachieved on bike for 1st hour; was that the cause of the low power and tired legs for remainder of bike and inability to hit run targets? How about the slower than expected time?
2. Nutrition seemed to be spot on, no GI upset or cramping today. Though still a little more dehydrated than desired at ~ 4.5%.
3. Need to get better riding steady with power. Garmin always seems to be beeping at me to high to low.
4. Should I back down a little more on power targets for race day? But I admit I would hate to give up more time but if it gets me to the finish faster I will be OK with it.
Thanks in advance for any and all help and insights that y’all can provide.