I knew going into this that it was going to be a booger of a day. So, I looked at it like pacing practice and a long workout.
Haven't had a chance to get the tri bike set up. I know, getting that done this weekend (hopefully). It needs aerobars and cables. Once, I figure out how I want to handle the aerobars, it'll go quickly.
So, I used the S2, road setup, and outdoor/roadie FTP (270). Set an aggressive goal of 80%FTP to see how the legs would feel after. Will ease up, maybe 78%, for the next race rehearsal. It's a 56 mile route with lots of climbing up and over rolling hill after rolling hill. Still working on watt control so the fact that my VI was 1.03 overall is pretty good, I think. And, a couple of my 30' intervals were 1.01 and 1.02. I don't think I've ever pulled that off.
Knowing that this rr was already screwed up, I didn't get too anal about the pre ride details. 2 pop tarts and coffee 2.5 hours ahead. got kids off to school. then applesauce, and a banana with agave nectar right before the ride.
used 3 bottles. 2x 150 cal G'ades with Base Performance, total cals 200 ea bottle. and 1 bottle of nuun, 0 calories. had 1 gel for 90 calories. So, basically, 500 calories for a 3:45 brick effort. Looking back. I need a few more calories. Might shoot for 250-300/hr on the next rr.
pretty windy out there, didn't bother me tho cuz I just kept my nose on the watts.
Interval 1:
Duration: 30:05 (32:01)
Work: 379 kJ
TSS: 35.1 (intensity factor 0.85)
Norm Power: 213
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.152 mi
Elevation Gain: 367 ft
Elevation Loss: 310 ft
Grade: 0.1 % (58 ft)
Min Max Avg
Power: 18 415 211 watts
Cadence: 12 97 80 rpm
Speed: 10.1 30.8 18.8 mph
Interval 2:
Duration: 30:03 (30:24)
Work: 351 kJ
TSS: 31.3 (intensity factor 0.798)
Norm Power: 199
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.595 mi
Elevation Gain: 350 ft
Elevation Loss: 630 ft
Grade: -0.5 % (-270 ft)
Min Max Avg
Power: 1 357 196 watts
Cadence: 7 106 78 rpm
Speed: 5.3 34.7 20.1 mph
Interval 3:
Duration: 30:44 (31:22)
Work: 359 kJ
TSS: 32.4 (intensity factor 0.802)
Norm Power: 200
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.41 mi
Elevation Gain: 506 ft
Elevation Loss: 378 ft
Grade: 0.2 % (126 ft)
Min Max Avg
Power: 1 403 195 watts
Cadence: 17 94 77 rpm
Speed: 10.7 30.4 19.2 mph
Entire workout (198 watts):
Duration: 2:44:31 (2:50:08)
Work: 1937 kJ
TSS: 173.3 (intensity factor 0.811)
Norm Power: 203
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 56.142 mi
Elevation Gain: 2351 ft
Elevation Loss: 2338 ft
Grade: 0.0 % (20 ft)
Min Max Avg
Power: 0 425 198 watts
Cadence: 1 113 79 rpm
Speed: 3.2 36.5 19.3 mph
definitely started getting harder to maintain over the last 45'. underfueled? maybe. too hard an IF? maybe.
Thought for sure that the run was going to be ugly. Turned out OK tho.
I know where to get some mile splits in the area. Just gotta get up and over some of the neighborhood hills. all about pacing.
plan was to run a mile at just a touch faster than LRP (9:30), walk a few seconds, and repeat. Like a race day.
able to hold a pace faster than that, 8:30s to the mile markers.
felt like I could've maintained this, too, EXCEPT the hills started taking their toll on my quads.
all in all, considering the circumstances, I think it went pretty smooth.
I was definetly beat after the workout but not cooked. recovered quickly.
note, those numbers above are still based on indoor roadie FTP tests.
Comments
Won't be able to compare apples to apples by the time rr#2 comes around since it will be on another bike & position. But it gives me a good starting point. Coming out of OS and falling into the HIM plan real close to rr#1 just kind of show me where I'm at with half iron fitness. Pretty happy with it. Feel like I'm fitter than I was when I ended 2011 at Rev3 half. But, this year (Year 2 in EN), I really want to get this race day execution down. I have a HUGE ego problem with giving up time on the bike. I've got to get over that. That's my main goal at Macon. If I can pull that off, I'll be staring down IMFL with alot of confidence.
And thanks for the tips re: the applesauce & banana vs poptarts. noted
oh, and regarding the HR....
haven't been using HR since I left the strap on the bumper of my car when packing up after a group ride back in Feb of 2011. but, I might be changing that.
I've been a little discouraged with some Joule/WKO hangups lately. And I'm thinking of picking up a 310xt for Father's Day. Haven't decided. I get overwhelmed by all of the gadgets.
What do you use?
What gearing are you planning on bringing to the race? (I can't remember if you have done this race before)
I use a 310xt on my wrist, but still have an LYC mounted up in front.
Gotta love the pop tarts!
I'd consider the 910XT for $50 more. Does a great job w/ ANT+ power meters IMHO. Plus I'm finding it is useful for swimming both open water and pool.
And, yes, I've done this race twice and had miserable experiences both times. First time, I was sick (horrible GI thing for the week leading up) and refused to DNS. Big mistake. But, that race showed me that I could finish any race under any circumstances. That's how bad it was. Second time was slightly better but I had a horrible time with ITband stuff and bike mechanicals. I swore that I would never return. But, now that I have a few more longer distance events under my belt, I'm going back. Falls into a nice slot for my season. Good build up to Macon, take a break, then build to IMFL.
As of right now, I'm not planning on going down til race day. It's about 1:45 from my house to the Lake Ob... Figure I'll eat a decent breakfast here. Hit the road. Be parking in time for second breakfast. Loosen up for a while, then sign in. Or is it mandatory that we check in the day before?
@Jeff - thx! and that 910 is tempting. like I said, I'll put it on the possible gift ideas list and we'll see what happens. Main thing is that I would really like the PM/bikecomputer/WKO+ to all be consistent. And, I need something with pacing for my runs. Totally on feel right now unless I'm at the track or on the treadmill. Hope your season is still going as strong as it started!
tribike needed an overhaul kind of tuneup anyways. but, I better get to it, eh?!