IMCDA RR#2
http://connect.garmin.com/activity/187169882
http://connect.garmin.com/activity/187169835
73°F
RR#2 ROP/ROG+. Picked a ride and run course hillier than IMCDA so race day will seem "EZ"...LOL
Ate PB/bagel, banana, OJ and 56 oz water before ride. Met HB/Saggy on the road but we soon became seperated though regrouped briefly at Bike "special needs" stop. Carried 64 oz Infinit and 20 oz water and self sagged and refilled Infinit at halfway. Peed x 3 early but rapidly warmed up and discovered I was getting pretty dry late. Drank 16 oz water in T2 and soaked it up like a sponge, no sloshing on run and carried 20 oz Gatorade on run but needed more. Wore Zoot arm coolers and ran through 2 sprinklers on run that thankfully were running as I got HOT when I dropped the hammer at halfway.
Ended up w/ 128 oz Infinit (1600 cal) and a banana and 20 oz water on bike. Good calories but not enough water.
Pretty much nailed goal watts/IF but VI was a tad high but as Dave Z. says, I rode for speed not a pretty power file. Lots of short, steep hills today and coasted a good bit (>33 mph) plus 1st and last 10 miles had lots of stop signs and lights and rolled through a few towns so race VI would be a bit lower anyway.
Run was warm and sunny. 1st and last 2 miles are constantly up and down and middle is false flat. Had some HR spikes w/ completely soaked jersey but HR was very good on run considering heat and depleted state.
Garmin had 5830 feet gained and I'd believe 5K, maybe 5500 ft max.
Had a ride time of 5:12 off NP of 219W at IMC (minus time waiting for wheel) and CDA new course looks similar to IMC so 5:10 seems realistic if conditions are decent.
Overall, not much I'd change about today's RR and seems representative of what I plan for ride on race day but will obviously not hit the gas on run at mile 4. Will be happy w/ 8:00 flat pace.
IMCDA goals ( dependent on conditions obviously): Swim 63-67', ride 5:05-5:15, run 3:30-3:35 and quick transitions w/ few moving parts. Same nutrition as today but more water if warm, Planning same 150-200 cal/hr on run and adjust fluids based on temps.
Comments
Duration: 2:40:20 (2:57:09)
Work: 2132 kJ
TSS: 151.1 (intensity factor 0.758)
Norm Power: 233
VI: 1.05
Pw:HR: -3.25%
Pa:HR: -6.05%
Distance: 55.954 mi
Elevation Gain: 2156 ft
Elevation Loss: 2231 ft
Grade: -0.0 % (-75 ft)
Min Max Avg
Power: 0 536 222 watts
Heart Rate: 79 124 113 bpm
Cadence: 20 117 86 rpm
Speed: 1.4 43.6 20.9 mph
Pace 1:23 43:53 2:52 min/mi
Altitude: 305 682 478 ft
Temperature: 59 71.6 62.8 Fahrenheit
2nd half:
Duration: 2:38:51 (2:39:51)
Work: 2079 kJ
TSS: 145.3 (intensity factor 0.742)
Norm Power: 228
VI: 1.04
Pw:HR: 12.57%
Pa:HR: 14.8%
Distance: 56.626 mi
Elevation Gain: 1949 ft
Elevation Loss: 1946 ft
Grade: 0.0 % (3 ft)
Min Max Avg
Power: 0 403 218 watts
Heart Rate: 96 135 122 bpm
Cadence: 20 109 86 rpm
Speed: 2.9 38.4 21.4 mph
Pace 1:34 20:33 2:48 min/mi
Altitude: 243 623 380 ft
Temperature: 68 95 82.5 Fahrenheit
Entire workout (220 watts):
Duration: 5:18:55 (5:36:44)
Work: 4210 kJ
TSS: 296.2 (intensity factor 0.75)
Norm Power: 230
VI: 1.05
Pw:HR: 9.35%
Pa:HR: 5.78%
Distance: 112.449 mi
Elevation Gain: 4104 ft
Elevation Loss: 4160 ft
Grade: -0.0 % (-56 ft)
Min Max Avg
Power: 0 536 220 watts
Heart Rate: 79 135 118 bpm
Cadence: 20 117 86 rpm
Speed: 1.4 43.6 21.2 mph
Pace 1:23 43:53 2:50 min/mi
Altitude: 243 682 429 ft
Temperature: 59 95 72.6 Fahrenheit
Peak 5s (343 watts):
Duration: 0:05
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 41.89%
Pa:HR: 0.22%
Distance: 166 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 2.0 % (3 ft)
Min Max Avg
Power: 226 536 343 watts
Heart Rate: 114 114 114 bpm
Cadence: 100 106 104 rpm
Speed: 22 23 22.6 mph
Pace 2:37 2:44 2:39 min/mi
Altitude: 486 489 487 ft
Temperature: 62.6 62.6 62.6 Fahrenheit
Peak 10s (318 watts):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 7.34%
Pa:HR: -3.04%
Distance: 167 ft
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 5.9 % (10 ft)
Min Max Avg
Power: 288 347 318 watts
Heart Rate: 121 124 123 bpm
Cadence: 74 81 79 rpm
Speed: 10.7 11.7 11.4 mph
Pace 5:07 5:35 5:16 min/mi
Altitude: 427 436 432 ft
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 20s (311 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -0.11%
Pa:HR: 0.78%
Distance: 335 ft
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 4.9 % (16 ft)
Min Max Avg
Power: 200 349 311 watts
Heart Rate: 119 124 122 bpm
Cadence: 74 95 81 rpm
Speed: 10.7 12 11.4 mph
Pace 5:00 5:37 5:15 min/mi
Altitude: 420 436 428 ft
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 30s (306 watts):
Duration: 0:30
Work: 9 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -2.49%
Pa:HR: 9.74%
Distance: 518 ft
Elevation Gain: 20 ft
Elevation Loss: 0 ft
Grade: 5.1 % (26 ft)
Min Max Avg
Power: 200 349 306 watts
Heart Rate: 114 123 119 bpm
Cadence: 71 95 79 rpm
Speed: 10.7 13.5 11.8 mph
Pace 4:26 5:37 5:06 min/mi
Altitude: 407 433 419 ft
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 1min (299 watts):
Duration: 1:00
Work: 17 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 1.32%
Pa:HR: 17.06%
Distance: 0.209 mi
Elevation Gain: 39 ft
Elevation Loss: 0 ft
Grade: 4.2 % (46 ft)
Min Max Avg
Power: 200 349 299 watts
Heart Rate: 111 123 116 bpm
Cadence: 71 95 81 rpm
Speed: 10.7 14.4 12.6 mph
Pace 4:10 5:37 4:46 min/mi
Altitude: 387 433 408 ft
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 2min (285 watts):
Duration: 2:00
Work: 34 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 3.36%
Pa:HR: 31.57%
Distance: 0.502 mi
Elevation Gain: 59 ft
Elevation Loss: 10 ft
Grade: 2.1 % (56 ft)
Min Max Avg
Power: 145 349 285 watts
Heart Rate: 103 124 114 bpm
Cadence: 57 100 81 rpm
Speed: 10.7 32.5 15.1 mph
Pace 1:51 5:37 3:59 min/mi
Altitude: 377 446 405 ft
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 5min (270 watts):
Duration: 5:00
Work: 81 kJ
TSS: 6.4 (intensity factor 0.878)
Norm Power: 270
VI: 1
Pw:HR: 0.35%
Pa:HR: 33.79%
Distance: 1.295 mi
Elevation Gain: 177 ft
Elevation Loss: 0 ft
Grade: 2.6 % (177 ft)
Min Max Avg
Power: 141 365 270 watts
Heart Rate: 114 124 122 bpm
Cadence: 70 97 81 rpm
Speed: 10.6 27.2 15.5 mph
Pace 2:13 5:39 3:52 min/mi
Altitude: 331 512 408 ft
Temperature: 68 71.6 68.6 Fahrenheit
Peak 10min (255 watts):
Duration: 10:00
Work: 153 kJ
TSS: 12.1 (intensity factor 0.852)
Norm Power: 261
VI: 1.02
Pw:HR: -3.06%
Pa:HR: 36.55%
Distance: 3.202 mi
Elevation Gain: 236 ft
Elevation Loss: 108 ft
Grade: 0.7 % (125 ft)
Min Max Avg
Power: 0 365 255 watts
Heart Rate: 96 124 118 bpm
Cadence: 23 100 83 rpm
Speed: 10.6 37.2 19.2 mph
Pace 1:37 5:39 3:07 min/mi
Altitude: 331 512 403 ft
Temperature: 68 71.6 69.8 Fahrenheit
Peak 20min (247 watts):
Duration: 20:00
Work: 296 kJ
TSS: 22.3 (intensity factor 0.818)
Norm Power: 251
VI: 1.02
Pw:HR: 1.01%
Pa:HR: 18.8%
Distance: 6.491 mi
Elevation Gain: 423 ft
Elevation Loss: 184 ft
Grade: 0.7 % (243 ft)
Min Max Avg
Power: 0 365 247 watts
Heart Rate: 96 125 119 bpm
Cadence: 20 104 85 rpm
Speed: 9.6 34.2 19.5 mph
Pace 1:45 6:14 3:05 min/mi
Altitude: 331 620 452 ft
Temperature: 68 73.4 71.2 Fahrenheit
Peak 30min (239 watts):
Duration: 30:00 (43:45)
Work: 429 kJ
TSS: 32.7 (intensity factor 0.816)
Norm Power: 250
VI: 1.05
Pw:HR: -0.62%
Pa:HR: 19.91%
Distance: 9.961 mi
Elevation Gain: 620 ft
Elevation Loss: 446 ft
Grade: 0.3 % (180 ft)
Min Max Avg
Power: 0 365 239 watts
Heart Rate: 79 125 117 bpm
Cadence: 20 103 85 rpm
Speed: 6.6 37.2 19.9 mph
Pace 1:37 9:01 3:01 min/mi
Altitude: 331 604 450 ft
Temperature: 68 73.4 70.7 Fahrenheit
Peak 60min (234 watts):
Duration: 1:00:00 (1:13:45)
Work: 841 kJ
TSS: 64.2 (intensity factor 0.805)
Norm Power: 247
VI: 1.06
Pw:HR: -1.85%
Pa:HR: 0.29%
Distance: 20.243 mi
Elevation Gain: 1230 ft
Elevation Loss: 997 ft
Grade: 0.2 % (236 ft)
Min Max Avg
Power: 0 376 234 watts
Heart Rate: 79 125 116 bpm
Cadence: 20 114 85 rpm
Speed: 6.6 43.6 20.2 mph
Pace 1:23 9:01 2:58 min/mi
Altitude: 328 581 468 ft
Temperature: 60.8 73.4 68.1 Fahrenheit
Duration: 58:35 (59:08)
Work: n/a
rTSS: 86.4 (0.894)
NGP: 7:16 (221.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 5.46%
Distance: 7.538 mi
Elevation Gain: 310 ft
Elevation Loss: 273 ft
Grade: 0.1 % (34 ft)
Min Max Avg
Heart Rate: 89 176 131 bpm
Cadence: 58 101 91 rpm
Speed: 3.5 10.7 8.2 mph
Pace 5:35 16:56 7:20 min/mi
Altitude: 114 274 214 ft
Peak 5s (10.6 mph):
Duration: 0:05
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: 0.27%
Distance: 80 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -6.5 % (-5 ft)
Min Max Avg
Heart Rate: 136 137 136 bpm
Cadence: 100 101 101 rpm
Speed: 10.4 10.7 10.6 mph
Pace 5:35 5:45 5:40 min/mi
Altitude: 223 224 224 ft
Peak 10s (10.6 mph):
Duration: 0:10
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: 0.26%
Distance: 153 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -6.0 % (-9 ft)
Min Max Avg
Heart Rate: 134 137 136 bpm
Cadence: 100 101 101 rpm
Speed: 10.4 10.7 10.6 mph
Pace 5:35 5:47 5:41 min/mi
Altitude: 220 224 223 ft
Peak 20s (10.4 mph):
Duration: 0:20
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: 0.24%
Distance: 303 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -2.8 % (-9 ft)
Min Max Avg
Heart Rate: 134 138 136 bpm
Cadence: 98 101 100 rpm
Speed: 10 10.7 10.4 mph
Pace 5:35 5:60 5:47 min/mi
Altitude: 220 229 223 ft
Peak 30s (10.2 mph):
Duration: 0:30
Work: n/a
rTSS: n/a
NGP: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: -2.59%
Distance: 456 ft
Elevation Gain: 0 ft
Elevation Loss: 14 ft
Grade: -3.6 % (-16 ft)
Min Max Avg
Heart Rate: 134 140 137 bpm
Cadence: 95 101 100 rpm
Speed: 9.6 10.7 10.2 mph
Pace 5:35 6:16 5:53 min/mi
Altitude: 220 237 225 ft
Peak 1min (9.8 mph):
Duration: 1:00
Work: n/a
rTSS: 1.3 (0.874)
NGP: 7:26 (216.5 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 4.21%
Distance: 854 ft
Elevation Gain: 0 ft
Elevation Loss: 23 ft
Grade: -3.7 % (-31 ft)
Min Max Avg
Heart Rate: 134 144 138 bpm
Cadence: 94 101 98 rpm
Speed: 8.9 10.7 9.8 mph
Pace 5:35 6:42 6:09 min/mi
Altitude: 220 252 227 ft
Peak 2min (9.1 mph):
Duration: 2:00
Work: n/a
rTSS: 3.2 (0.975)
NGP: 6:40 (241.4 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -12.12%
Distance: 0.297 mi
Elevation Gain: 12 ft
Elevation Loss: 33 ft
Grade: -1.3 % (-20 ft)
Min Max Avg
Heart Rate: 130 144 137 bpm
Cadence: 89 101 95 rpm
Speed: 7.4 10.7 9.1 mph
Pace 5:35 8:07 6:37 min/mi
Altitude: 219 253 234 ft
Peak 5min (8.8 mph):
Duration: 5:00
Work: n/a
rTSS: 6.3 (0.851)
NGP: 7:38 (210.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -1.51%
Distance: 0.708 mi
Elevation Gain: 0 ft
Elevation Loss: 76 ft
Grade: -2.2 % (-82 ft)
Min Max Avg
Heart Rate: 127 147 132 bpm
Cadence: 90 95 93 rpm
Speed: 8 9.5 8.8 mph
Pace 6:19 7:29 6:49 min/mi
Altitude: 153 237 202 ft
Peak 10min (8.6 mph):
Duration: 10:00
Work: n/a
rTSS: 13.4 (0.871)
NGP: 7:28 (215.7 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -12.64%
Distance: 1.348 mi
Elevation Gain: 0 ft
Elevation Loss: 110 ft
Grade: -1.5 % (-108 ft)
Min Max Avg
Heart Rate: 127 168 138 bpm
Cadence: 59 95 92 rpm
Speed: 7.1 9.5 8.6 mph
Pace 6:19 8:24 6:58 min/mi
Altitude: 153 262 222 ft
Peak 20min (8.6 mph):
Duration: 20:00
Work: n/a
rTSS: 28.6 (0.893)
NGP: 7:17 (221.1 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -6.35%
Distance: 2.698 mi
Elevation Gain: 30 ft
Elevation Loss: 141 ft
Grade: -0.8 % (-108 ft)
Min Max Avg
Heart Rate: 121 176 139 bpm
Cadence: 59 96 92 rpm
Speed: 7 9.6 8.6 mph
Pace 6:14 8:37 7:00 min/mi
Altitude: 141 274 222 ft
Peak 30min (8.3 mph):
Duration: 30:00
Work: n/a
rTSS: 42.5 (0.884)
NGP: 7:21 (218.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 1.64%
Distance: 3.891 mi
Elevation Gain: 32 ft
Elevation Loss: 141 ft
Grade: -0.6 % (-117 ft)
Min Max Avg
Heart Rate: 121 176 136 bpm
Cadence: 58 96 91 rpm
Speed: 3.5 9.6 8.3 mph
Pace 6:14 16:56 7:13 min/mi
Altitude: 141 274 241 ft
Well maybe i can catch up during the run. How old are you?
Good news on the age group: I'm in yours!
Thx Chris. Hope it is finally worth watching....
Well jeff, maybe we can push each other out there.
sounds good! go team EN!
Are you racing any other IM races this year, or is this the only "A" race?
Thx Sukhi. I think I can get mine down in the 1.03 range as I have in other IM's due to not having to obey traffic laws (stop lights/signs, etc.). I have had several rolling to hilly century rides in the 1.02/1.03 range.
I'm signed up for IMF but that course does not suit my skill set but is in driving distance so will go and race it w/o pressure to perform. Lots of locals go and it is more of a social scene around here!
We'll call IMF a B+ race!
Jeff,
With your w/kg you'll have no problem putting up 1.02-3 at CDA. I did 1.02 at IMWI, a much hillier and far more variable course than the IMCDA v3.0 bike course seems to be. Just think "diesel" and do not coast, ever, until you spin out.
Thx R. That's exactly what Wiseman and I were discussing today!
Rich, I did V2.0 bike course and loved it. I watched a video of V3.0 course and it reminds me and Wiseman a lot of IMC course. What is your opinion? Do you agree it seems more like the IMC course than the V2.0 IMCDA course? ie: long, gradual climbs exposed more to the potential winds than V2.0? Just deciding which front wheels to take. Planning on a variety of front wheels. 404, 808, 1080 in my bag.
Huh? If you're good, you're good. Terrain, weather, etc matter less the stronger and fitter you are.
I'll be tracking you and cheering "virtually" race day. I have several friends who'll be there too...
Good Luck Jeff!
That's great. Looking forward to seeing you there! Good luck this weekend! Hope it is warmer in BC than Boise yesterday...
Jeff, sounds like you are poised for a simply awesome race! I wish I could say I'd be cheering you at the finish line, but alas I will still be slogging away at the run as you cruise across flashing the gang sign. Can't wait to read your RR though!
Thx Robin. Looking forward to seeing everyone! C u there!
This is something I've always wondered about with the RR guidance from EN. Whenever I've asked the question I've been told "watts are watts" and the course doesn't matter. I hope this is in fact the case as I've ridden some hillier rides in my weekday training but most weekend long rides are flatter and rolling. I'm banking a lot on my ability to ride steady - which I can and do.
Jeff - Stay safe and healthy...you're set for an amazing day on June 24th!
The problem with RR course selection is that people get all worked up about getting in 112 miles vs their projected time on the bike. So they, potentially, do 112 miles on a course that yields a ride time, potentially, very different from their expected race time which yields different results about the quality of their rehearsal.
For example, a very hilly 112 mile ride used as an RR for Florida, resulting in a 6:30 RR time vs ~6hrs on race day.
Thx Jim. You stay healthy too! I remember last year!
Looking forward to seeing you there!
That makes perfect sense R. In my case, the time difference btw CDA and course I picked is perhaps 10 minutes but understand reasoning behind EN rec's. As I stated earlier, this is #8 for me and I do a fair amount of self coaching and do not recommend my taper or RR for anyone but me just as I wouldn't try to do all of Crowie's workouts (or eat like P!).
Yep, I'm about the same, with my RR course giving me about 4:55 and most IM's I race in the 5:0x-15 range. Close enough.
Bringing my bike out to CDA next week to ride the new course, scouting it out for next year.
Love to ride it w/ you R. Say, if you can wait until Sunday, we can ride together...
Sure thing! I'll be on road bike but I'm sure we can trade pulls on hwy 95
Road bike is better as your wind shadow will be larger for better drafting! Plan to work on 95 so I can break 5:00!
No problem! I'll find a CTS jersey, hide behind a bush, and be your Jens for the last 30 miles
Which reminds me...
At IMWI'04 I was riding back to Madison from Verona, last 12-15 miles of the race. Saw a cyclist up ahead and used him as a carrot / focus point until I passed him...and found he was just a doode out for a ride. Now worries, passed him...look down 3-4' later and see he's drafting off of me.
I pulled out and said, "Dude, I've swam 2.4, about to finish a 112 ride before running a marathon. Have a little pride and get off my fookin' wheel! I do NOT want to play."