Full Vineman RR#1
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All right, I just completed my first ever race rehearsal this weekend. Whooo!!! Here's the rundown of the day. Comments and insights welcome! 
Breakfast: 2 bottles of Ensure and 1 gel. ~600 calories
Bike:
(Garmin details)
- I’m aiming for a ~5:45 bike split, but had to cut the ride down to 5 hours due to time constraints...
- Nutrition: 3x concentrated Infinit+water. 1 gel + some PowerBar Gel Chews at the end. Total calories: ~1300 (~260 cal/hour). A little high on the calories (I’m ~142 lbs), but I started to get a little hungry towards the end of the ride.
- Admin miles at beginning and end jacked up VI a little. Otherwise, VI probably closer to 1.01. Hit the lap button on my Garmin every 15 min, and keeping myself in that “box” seemed to work well.
- Was able to ride very steady along bike path (the bulk of my mileage), locked in aerobars for first half.
- For second half, I started to chafe quite a bit. It was especially bad while riding in aerobars (probably due to sliding around on seat), so I had a very hard time in staying in aero for the latter half. I was wearing a pair of DeSoto 400 mile shorts (not bib). I’ll really have to remember to put cream “down there” the next time I head out...
- Started to warm up to the mid 80’s in the last hour. Heat started to mentally wear on me. I was wearing arm coolers, but wasn’t carrying enough water to dump water on myself.
- I was aiming for IF=0.70. but ended up with IF=0.68 overall. My watts started to drop slightly in the last hour, maybe due to the combination of external stressors like heat and chafing? Also have to keep in mind that I wasn’t particularly well rested for this RR.
- If I extrapolate my TSS with using an IF=0.68 and a time of 5:45, I get a TSS=266 (borders on “safe” and “good” according to the IM TSS tables). Using IF=0.70, I get TSS=282 (right in the middle of “good”). Maybe use an IF=0.69 just to be safe?
Run:
(Garmin details)
- Felt pretty good overall. It was pretty warm now, but I was able to dump cool water on myself. Legs felt okay, and I was pretty good at hitting my Z1+30” pace. Also threw in walking for 30 steps per mile.
- Biggest issue for me is nutrition. That is, how do I get enough calories? While I’m running, I seem to have difficulty distinguishing whether the small pangs in my stomach are because I’m hungry or because I ate too much. Turns out that I was actually hungry, because I only took in ~50 cal of Perform during the whole ~45 min...
- Long run nutrition is a big issue for me, and I’ll have to really dial that in. I made a thread about that here.
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Comments
+ 1 on the thinner pad for all day rides in the aerobars.
On the run, it's easy to get a lot of (maybe too many) calories. At your pace, 4 oz of Perform @ each aid station = 210 cal/hour; 6 oz >> over 300 calories (too much). 6 oz = 6 swallows, usually.
+1 on thinking about switching from 400-milers to tri shorts. That little, skinny DeSoto forza pad has gotten me through many, many long rides.
I did have my suspicions that my shorts were an issue. I'll be wearing a much thinner pad on race day in my tri suit, but I'll test that out before that time comes.
@ Beth: I did get my bike fit by Todd at TTBikeFit, and it feels pretty good as it is. Saddle could possibly be an issue that I didn't address, but let's see how switching up the shorts helps things...