RR #2 pre write up for St George
Here is the plan for my upcoming RR#2 for St George. Once completed I will write up the execution along with #'s and see how I fared.
Race Rehearsal # 2 for St George, Utah (BIB # 992)
Date: April 14, 2012
Weather outlook: Low of 52 and high 74 with 60% chance of Tstorms
Looks to be good though early
Current weight 148 (67 kg) goal weight on race day: 145 (65kg)
Current FTP: 260 or (3.94 watts/kg) ....race day goal (4watts/kg)
SWIM: Will be done the day before as scheduled in the EN Plan
- Wet suit: Full length Aquaman Gold Cell
- Wearing a thermal swim hoodie and ear plugs
- I have never swam in 55 degree water so it will be a challenge
- Goal is 1:15 or better. Last RR I was at 1:11.
- Going to swim to comfort and concentrate on form.
- Get splits every 500 yards
In the race my goal is to get behind someone slightly faster then me and hang just behind them the entire race. I would rather have peeps pass me then me wasting energy passing them.
***Swim RR was today and total time was 1:07:33. Felt very good and relaxed!!!
Nutrition:
Breakfast: two bottles of Ensure so ~ 500 calories
Infinit: 260 calories per hour (sipping every 20 minutes) plus GU chomps...going to try around 300 per hour cause 260 isnt enough
Speedfil: with water
Protein bites and GU Roctane as needed
Bottle of unfizzed coke just in case.....might still just pop it around the 3 hour mark.
Salt Stick-800 mg per hour-try note to dry heave on the 4 tabs I have to swallow every hour. To be honest that is why I usually skip taking them.
Would like to need to pee at a minumum of 3x on the bike
*Note the last few rides ~ 3.5 hour mark have been getting light headed and after some coke and nutritional input feel much better. Really need to nail my nutrition on this ride*
Bike: Cervelo P3
- Crank: Rotor 3D TT (Round 50/34)
- Cassette: 28-11
- Front Wheel: Zipp Firecrest 404
- Rear: Wheelcover with powermeter
Tires: Continental Grand Prix 4000 (http://www.competitivecyclist.com/review-tires/continental-grand-prix-4000-s-tire_295.html)
Wearing bibs for comfort. Therefore after the swim I will be putting them on.
***I have never rode in the mountains or experienced canyon wind, etc. Would love to be off my bike by 5:45 but I will say it out loud here: I am going to stick to my power meter and let the numbers dictate my ride. Therefore, if its 7 hours when I come off the bike then so be it.
Bike:
Current FTP: 260
First 30 minutes at .65% (170)
Remainder of ride ~ .7-.72 (182-187)
Short Hills: 208 watts
Longer hills: 195
Goal TSS: 285
VI: 1.04
Will be riding a hilly route here in Iowa but it is less then 4000 feet of climbing so will get to really practice the hill climbing and descending.
RUN:
EP + 30 is a 9:05 pace
EP is 8:32
Goal is to execute the run to the paces noted. Last RR felt really good and just went with the flow and ended way over pace but felt great the entire run. Walk every mile for 30 steps as I will be in the race.
Comments
Well RR #2 complete.
Started out at 0415 this morning.
Weather: 55 degree's, very foggy-therefore mist everywhere and we were wet most of the ride. Light 6-8 mph SSE wind.
Goal was to ride again the hilliest route we could find and concentrate on smoothing out those hills. I hit my VI at 1.06 and Im happy and can live with that #-I think it could have been a little lower but had to burn a few matches today.
Current weight: 148
Entire workout:
Duration: 5:48:29
Work: 3627 kJ
TSS: 290.8 (intensity factor 0.716)
Norm Power: 183
VI: 1.06
Distance: 111.36 mi
Elevation Gain: 3955 ft
Elevation Loss: 3952 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Power: 0 484 174 watts
Cadence: 30 111 90 rpm
Speed: 0 38.5 18.5 mph
Pace 1:34 0:00 3:15 min/mi
Hub Torque: 0 42 7 lb-in
Altitude: 821 1050 941 ft
Crank Torque: 0 921 163 lb-in
Temperature: 55.4 73.4 57.1 Fahrenheit
The run was 6 miles or one hour whatever came first....Run Below:
http://connect.garmin.com/activity/167945908
1. Need to bring done the Intensity a little more to get my TSS in the 285 range
2. Need to make myself walk on the run if I go out to quick cause I will pay for it later in the run. Tried slowing to 9:00 min pace today and the bod was not going there so I allowed it to run.
3. I was able to do well with my Nutrition today. Stayed with the 260 calories (Infinit)-Endurance Nation Lemon Lime blend. What I did different was hit my Interval button every 20 minutes and each time I did this it reminded me it was time to feed the gut. Not once did I get light headed or that heavy feeling. However, I did cheat a little....when we stopped at Casey's to pick up a friend I chowed down a piece of breakfast pizza. At mile 75 I had a little bottle of Coke stored in my jesey that I drank half of.....that is some goooooooood stuff.
4. Came home and jumped off the bike, changed, sucked down one mocha gu with caffeine and the rest is history.
5. Time to rest and follow the plan to a T. Might sneak in a recovery ride with the local gang tomorrow. Very relaxing fun ride.
pretty dandy ride there Mr. N!
Your RR is a real confidence booster. IMO, you do not need to worry about a 290 TSS. Your run performance shows you were within your tolerance range, especially considering the St George run course (flatter) this year. I have had excellent marathons with a TSS of 290-292. Your biggest problem on race day will be adjusting to the temperature differential between your RR and the conditions on the day.
Carl, what are average hi and lo temps for day of IMSG?
I have been watching the temps in St George for some time now. Lately the low has been in the 40's and high's up to 87. It should be in the mid 50's during our swim and the water hopefully 60. For me that is brrrrrr cold. Planning on wearing arm warmers and a pair of throw away gloves. Hopefully the volunteers can assist in zipping things up cause my hands dont work well froze. I am changing into a pair of bibs after the swim. Afraid the thick pad in the bibs will not dry fast enough like tri pads therefore going to just take the time and change.
Al-agree 100% with adjusting the pace for the hot dry humid run. We have only had a few days like that here in Iowa this year and I have not been able to do much training with it so will for sure be a shock. Going to use the heat adjusted calander when we know the outlook for the weather. Praying the winds stay low on race day. I have read nightmare stories about the wind in St. George. Also good to hear about the 290'ish TSS cause both of my RR's have been there and the run feels great.
Michele-I think it was your post I read about freezing 2 bottles with Infinit and putting in SN bags. I would have never though of that but I am going to do the same. This is my first Ironman so I am really learning and seeking advise as we go.
Its my understanding that we want to only put items in the SN bags that we really dont want back. Is that a good idea like extra tubes, CO, Tylenol, etc. Seeking advise here.
Thanks
Carl re... Clothing... Why thick pad cycling bibs? Did you use that in your RR? Thin pad cycling bib IMO is much better than thick pad when sitting on aero position. This is what I race in (as does Coach R): www.desotosport.comroduct/FRTB
There is a wiki post on transitions to answer some questions of what to pack. I always put a CO2 cart and old tube in SN bag for bike.
Correct link... Www.desotosport.com/product/FRTB
Yikes. Those are tough conditions for you to replicate where you live
AL-
The day after the race, the SN bags are in large boxes, labeled by bib #, something like 25 or 50 to a box. I went mid morning, and you could see that folks had pawed through looking for their own, meaning some got dumped out if they hadn't been re-secured. Tie it closed and you'll have a better chance of preventing pilfering.
My favorite is the 2xu long distance (red) chamois for tri shorts. All day comfort...relatively speaking.
X2 what Al said. Adjusting to the climate last year proved to be the biggest challenge of the day for me. The hot, dry air was extremely irritating to me. If I ever go there again, I'll spend some extra time in the hot shower, or buy a humidifier for the hotel room.
I kind of freaked out about the wind and the temperature the day before the race.... Dan G sent me a nice email and talked me off the cliff
The volunteers are top notch, and last year they had plenty of them. You are quite likely to get everything back from your SN, although you can never count on it. Definitely go for the extra tube and CO2 in the SN bag. They sweep the course, but it's rough through Gunlock. I'm not sure what the deal was, but there were a ton of people with wheel problems and flats within 10 miles of transition last year.
Just FYI, there is a burger joint (can't recall the name), across the street from the Best Western Coral Hills. They have the best greasy burgers and shakes, and they stay open til midnight on race day. It's worth going to.
Thanks for the input. I'm getting really excited and now in taper mode so might go crazy. My first goal is to finish and take in as much as I can then apply that to IM Wisc. I'm racing Wisc.
I'm taking your advice about the cheap throw away gloves for the start of bike ride. Bought a neoprene hood from aquaman and wearing ear plugs. Swimming this Friday at Holiday Lake and another EN member following us in canoe. Will experience cold water for my first time.
On bike - think I'm ready for the climbs but like everyone else concerned about the winds. Have trained in winds all winter and spring but just can't duplicate canyon winds. Plan is to be safe and make adjustments on the fly.
Sounds good about the burger joint!!!!