IMLP RR#1
Since I have a HIM in 2 weeks, I decided to skip the swim and add an hour of biking to the RR. Fairly cold day in NJ, so out come the winter biking clothes. It was actually useful since it got me thinking about a cold day at LP
First lesson, I need to buy leggings (or whatever the equivalent is to arm warmers for your legs). I wore tights today, but would have liked to take them off later in the ride.
Set the HRM to go off if it got >147 (Z2)
Nutrition:
Before: PB&J
During:
~850 cal Perpetuem
390 cal Mrs. Field peant butter cookie (needed something solid in the middle of the ride)
200 cal G2
Total Cal: 1440, or about 288/hr
Also drank three bottles of water with Nuun tablets
Bike:
Total time: 5:15, 88 Miles, 16.7MPH Ave
First 50 miles were with no wind at 18 MPH, cross/head wind for the remaining miles.
I felt like I was struggling during the last 20 to hold a reasonable pace yet keep below Z3.
No nutrition issues. Didn’t feel like I gained/lost much weight over the ride.
Run:
Ran Z1 pace but HR was climbing into Z2. Pain on the outside of my right knee (noticed it a little on the bike also) so walked a minute of every mile.
Overall:
Felt spent at the end of the run but could have kept running. Longest bike ride of my life, I was actually making better time at the end of the ride than I expected. I may try Infinit again, the Perpetuem keeps reminding me of Kaopectate 
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Comments
* you need to eat something else other than PB&J pre a RR. Ideally you are eating a bigger meal 2 hours before, then sipping fluids, etc., maybe a gel before with water.
* the solid food is okay, but not if you had a 400 calorie bomb in one go. That will shut you down on race day. If you need something solid, consider a powerbar or clif bar that you can have 1/2 at say the 2 hour mark and the other 1/2 at the 3 hour mark.
* Concentrated infinIT + solids is really hard....if you are wedded to solids you might want a lighter hydration/calorie plan (i.e., perform or gatorade, etc).
* Knee pain could be ITB insertion point from hip tightness...head over to www.athletestreatingathletes.com for more self diagnosis help.
* Struggling at the end is pretty normal...you might want to consider a gel with caffeine here to keep you on point!
Keep up the good work!
Patrick,
Thanks for the feedback. I'll use the Kinetic HIM as a real nutrition RR... eat @ 2:00 AM, etc... Great thought on the ITB. Never did the gels with caffeine. I'll see what will be on the course at LP.
For Kinetic, the ride is rolling hills, run is three loops and basically breaks into six equidistant uphills and downhills. My thought is to do the bike in Z2, then do the first loop + first run uphill of the second loop in Z2 then go into Z3 for the remainder of the run. Any thoughts on pacing a HIM being used as a RR versus the IM? I'm torn between wanting to do well on the HIM versus learning for the IM.
Rob, FWIW, for IMLP I had Infinit 3 hour concentrated bottle of infinit on my bike (switched out at mile 56) plus two Gu Roctanes with Caffein taped to my bike. Worked like a charm...make sure you practice taking the caffein during your next RR or longer training rides to ensure your body is OK with it.
A HIM and an IM are two very different races. Really no sense in wasting a HIM by pacing it like an IM. You are also talking about 2 different nutrition strategies as you need less hourly calories in a HIM than an IM based on the time you'll be on the course.