Race Rehearsal Course Selection
I know from the Wiki that riding a course exactly like the IM course is not the goal. It is more important to ride in the aerobars and flatten the terrrain test of legs and plan.
Next race being IMSTG and I have no idea what time I'll ride (I need an accurate estimation so I can find my zones from the TSS table, right?). I'm thinking about making my first RR over similar elevation gains as race day (not convienent). But it will give me the time I'm looking for. RR2 I wont worry about the course, just the time in the aerobars. Does that sound like a solid plan? I know its a ways out there still.
Background:
1st OS with EN. New to power (since October). Weight 175 lbs 
. FTP 242
. VDOT 50. IMFL 09 Bike time 5:45 bad run. IMAZ 10 Bike time 6:15 ish great run. Just got a tri-bike in October
.
Thanks for the advice.
Gene
Comments
Not sure what RnP would say cuz I read the wiki too, but....I prefer to select terrain similar to race and use my cycling skillz to "flatten" out my power file and give me a low VI while allowing me to practice riding in race like conditions. It is a "RR" after all...
Seems like a solid plan to me just watch the PM.
It's ideal that you pick a course that has you on the road for about the same time as what you expect to see on race day. So, it's not about getting in 112 miles but rather 6:xx of ride time in your RR, similar to what you'll see on race day.
That said, athletes riding longer than about 6:00-6:15, with power, should all ride at about .68-69 IF. So based on our IMAZ ride time I recommend you pick a course that will take you about 6:15-30 to ride at that .69-69 IF.
Thanks for the advice guys.
I'll post a race rehearsal after it's complete. (still a long ways off). I plan on trying to find a local track that emulates the race course with the least amount of stops ( east county San Diego). I'll be mindful of the time and power.
Cheers,
Gene
Ahh, the power of the colective team. I will keep this in mind and post a couple of possible routes as the time draws nearer. Good call Coach.
I've done SG and you need to make sure you have tons of gears. I rode a compact with a 28-11 on the back. It's a whole lot easier to manage VI if you don't have to grind up the hills.
tom
I like the out and back- special needs idea.
Right now I have a compact 11-25. I'm trying to decide between a 11-28 or 12-28. I guess it comes down to when I'll spin out on the descents and when I'll be coasting at 32+ mph. Off topic but any advice? Probably a lot of variables to consider. A fun fast test downhill should answer the question.
I've done IMSG and have trained a lot in SG on the IM route over several years. If I were doing IMSG I would probably do my same out/back RR of 112 miles along a lake with some rollers, false flats, etc. There is enough of this type of terrain on the IMSG route that it's not a waste of time or missed opportunity to ride like this. However, what I would DEFINITELY do different is take that weekly Sunday ABP ride of 2.5-3 hours ride MOSTLY variable terrain (long sustained climbs of 3-6%, steeper/short stuff, etc) and really pay attention to my VI @ 80% - 85%, pay attention to cadence, smoothing out my power efforts on climbs, etc. I'd find a canyon that's about 30-40 mins long with some steeper stuff at the end (simulate riding to The Wall at SG) and just go up and down for a couple hours. Golly, sounds like fun, maybe I'll sign up for IMSG again!
Mildly Off Topic., but, Im doing IMSG for 1st time this year. Assuming weight, FTP, VI about the same, wonder how much slower IMSG will be compared to IMLOU last year. (I did 5:59, 173lbs, FTP 250w, IF 68%). I've kinda thought it would be about 6:15...thoughts?
@Gene, the avg bike time for IM AZ was 6:08 so ~ 50 min delta !!
David - not likely - i will give you a call on current state