Questions after 1st Bike Race Rehearsal
Good Afternoon,
I completed the bike race rehearsal this weekend and have a few questions for you guys, just want to get some feedback on what I think I learned. First, it was the first time I have done a 100+ mile ride and was pleasantly surprised that I could, in fact, do that. I know you guys said I (we) could, but it was still gratifying to cross that number. Second, I was very focused on following the "ride easy" first 90 minutes and kept my heart rate pretty far down the whole first 90 (115 BPM-low Z1). I upped it to about 120BPM for the remainder and got off the bike feeling no ill effects in the legs and had to work really hard to go slow on the run but felt great (could only run 4 miles due to time constraints). Overall, I averaged a HR of 119 for the ride with my Z1 range maxing at about 130. Biggest issue I had was staying aero, I would say I only was able to do this 75% of the time due to stiffness in my neck and upper back. I added a spacer to my armpads earlier in the week which helped me be a bit more comfortbale but it is really the effort of holding my head up that starts to wear on me after 4 hours or so. So, my questions are:
1) I was thinking I would up my effort level slightly during my next RR (maybe 120 BPM or first 90 and 125 BPM for remainder and see how I feel. Good idea/bad idea? I know I should err on the side of caution but seemed like I might have been too conservative. During the RR I moved into Z2 to beat the sinking sun and had no isses.
2) Only leg discomfort was tightness in hamstrings but figure rest, more foam roller and letting my wife dry needle the hammies a little more should help. any other thoughts?
3) Any suggestions on the neck stiffness? Some of it is just dealing with discomfort and sucking it up but if there any other suggetsions I would love to hear them.
Thanks for all the help and feedback and sorry if this is thr wrong place to post this.
Ben
Comments
The neck stiffness and discomfort is probably something you will get used to the more you ride long and aero. Give that some time and you should build a tolerance for it just like any exercise.
My first RR last year was on the IMLP course, went real easy because I was SKERD of the mountains and that was my first time going over 100 miles. Went 106 I think. Was able to run 5-6 miles afterwards with no issues. Second RR, I pushed it a bit, after all I wasn't in LP and my course was pretty flat so I should be able to push harder, right? Wrong..It was slightly hotter than I realized and I was shelled after 6 hours on my bike and only managed to run 3 miles and nearly walked myself into a fire station asking for "help"...
The not so good 2nd RR for me was a little sobering...It probably saved my race however. I rode easy at IMLP and had a good run.
Also, Keep in mind that when you first get on your bike during the race your HR is gonna be off compared to your RPE.
Ben,
1) Nice job on the riding 100+. I'd agree that you can up the effort a littlefor the next RR.
2) I go with stretching androllers as well. Some do ice bath right after. Also a good massage could also loose up the tightness. I try to strategically plan a couple or a few of these over the IM plan if time permits.
3) Do you have any issues on the Saturday long rides of 4 hours. Getting this fit adjusted or getting used to the neck stiffness is key. You want to be aero more that 75% of the time. There's way more time to be saved by holding the aero position than pushing the HR up from #1. If you are taking longer breaks on the Saturday/ Sunday rides you need to lock your self in the bars. If you just can't physically hold the position then I'd look in to more adjustments.
Gordon
On the neck issues: one thing that helps is to take time to move and stretch your neck/shoulders during the ride. This was a big concern for me at IMFL because it's so flat and because where I live is so hilly that you're never aero for 6 straight hours around here. I had a plan that every 20 minutes I did a series of stretches - rounded and flattened my lower back, turned my head from right to left, stretched neck up and down, and rolled my shoulders several times, takes about 30 seconds or so. This gave me the ability to hold aero for the 6 hour IM course with no problems.
+1 on Robin's advice to stretch during the ride. Whast I find I need to do is consciously work on frequent neck flexes (i.e., looking downward as if I were looking at what gear I'm in.) I try to make sure I do this at least every time I take a drink, sometimes more often. Of course, for only a few seconds at a time!
That, and just spending time on the TT bike on a regular basis will help, but, after six hours, everyone is going to feel it in the neck.
Ben
What Robin said. Also: