How tired shoudl I be after my first Race Rehearsal?
I am doing my first IM and am currently doing the Intermediate Plan and did my first Race Rehearsal on the weekend. That was my first ever ride over 4 hours. My FTP is 210 watts.
I was pretty happy with the even pacing of the ride (of 6 hours 10 mins). The total TSS was 290 with IF of 0.697 and VI of 1.03. The two halves had very similar summary statistics with a slightly higher IF and VI in the second half. I was aiming for an IF of 0.68 and would need to lower my aim by 5 watts to hit 0.68.
I felt so tired after the bike that I ran on RPE for the first 10 mins assuming that I wouldn't be able to hold my EP + 30 secs per mile. I was too fast and had trouble slowing down. The first 30 mins I averaged EP and only managed to hit EP + 30 for the second half of the run.
After the run, I didn't think I would have been able to run another 20 miles.
Which brings me to the point of this post, should I be worried about this?
Perhaps the remaining weeks of training (about 6?) will help a lot, or should I target a lower IF than 0.68?
Comments
You guys Rock. This is what I love about the Haus.
So I will just suck it up for RR #2, and dial down my bike target by 5 watts and force myself to sit on the EP + 30 pace on the run.
As the others have said, there's nothing special about RR#1. For us, and for you, it's just another workout but instead of us giving you intervals, we want you to put your racey-racey hat on and pace it like an IM...but we don't do anything special (rest) before the RR.
Probably the most important thing you learned is how easy it is to run to fast for the first six miles, even when you feel like crap. And finally, it would be valuable to set realistic expectations for what the IM marathon will feel like. The fact is that swimming 2.4 miles and riding 112 is a hell of a way to start a marathon. NOBODY feels good out there. It is what it is and, what works for me, is to not think about it. I don't let myself think of ANYTHING farther in the future than about 1-2 miles. I don't think about how it should feel, how I want it to feel, but rather how it does feel, how to deal with it, and what do I need to do right NOW.
Peter- just to kinda reinforce what everyone has said and to put it from someone who was in your shoes just last year...I did my first IM last year ...and the first RR was the longest I had ever ridden and like you said..how the heck am I gonna run another 20 miles?...in fact my first RR I didn't make it the full 6 miles (hot day and pacing; oh and my bike split was about the same as yours that day...
In the end...everything everyone has said held up...as the training progresses..and then the taper...on race day it works...definitely depends upon race day execution...sticking to the plan/guidance on race day is so important...but if you do...you get there with the goods to finish and you will.
Best of luck on your preparation.
being tapered (is that a term?!) is a wonderful thing! you'll do great. good luck! The adrenaline is unbelievable. use the crowd (with your strategy). Patience & Discipline!
Just done RR #2, and felt much better about it. Went easier early, and pushed on in the last 90 mins on the bike and really nailed the run.
So to sumarise, after RR #1, I was wondering whether I could run a marathon after the bike.
Now after RR #2, I know I can and am looking forward to counting the road kill after mile 18.
So thanks again.
EN rocks
Glad to hear about the confidence boost Peter! Now go execute in the race and rock it!
Peter,
Nice job on the RR's.
As to the focus point, I'd agree that you can lose many minutes just letting your mind wander. Only 5 bouy's left I'm there and lose you swim form. There are many opportunities on the bike for the mind to wander and lose power or even worse start hammering up hills and fry yourself. By time the run comes keeping that pacing slow enough for the first 6 miles and then just digging in as it get tough.
It's a long day to try to balance the low's and high's is a key aspect for sure.
Gordon