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Race Rehearsals for IMMT

tim cronktim cronk
in Group Discussion-Ironman Mont-Tremblant

http://connect.garmin.com/activity/194810628

RR was the Timberman Course x2.   110.4 miles , 5:39:11 riding time,  total elapsed time 6:11,  19.5mph avg ,  AP 169 , NP 172 , IF .75 , TSS 307.9.

I stopped once to swap my joule and garmin as joule wasnt reading the magnet thru wheel cover recently installed, twice to pee, once to take my shoes off and walk since my feet were killing me, and once again at a store for a coke to try and revive myself. After 3.5-4hrs of riding fairly hard by big toes and some other parts of my feet start to burn up and really hurt.  Crappy pavement magnifies this .  Timberman has some really bad sections .  Already spoiled from that smooth pavement in Mont Tremblant. Anyway lots more stops than I had planned for .

My goal was NP of 170-175  which I hit.  But I felt like shit and bagged the run.  I was hot and felt sick, the coke did not bring me back. It wasnt stomach or nutrition sick but more of a kinda dizzy sick.  My splits went from 185, 180, 176, 171, 175, 169, 166, and heres where the wheels fell off  149. So a little hot to start off will try to reel those in some.  Last one was horrible I was just soft pedaling over the bumpy pavement.

 

The weather channel said 85 and low humidity. Garmin said 90 and my salt said humid.  I usually do well in the heat but today seem to hit me.  My LG helmet does not cool as much as my Rudy.  I did RR dinner and breakfast 3hrs before the start of the ride and on the ride I consumed 122ounces fluid mostly perfom and a coke, one cliff bar, 8 cliff blocks, 1 gel totalling 1590calories or 265 per hour for the 6 total hours. 

Got a BBW  planned for next week , then a week to recover before attempting RR#2.  Hopefully I will iron some of this out.

Forgot to add the questions.

Anybody have that hot/burning foot syndrome on extended rides or bumpy pavement?

For those that have race or trained on IMMT HIM course what is your planned IF for the IM?

I rode .85 on the half (ran well) and see no reason why I cant hit .75 on the full but after today I am rethinking that!

Comments

  • matthewbwardmatthewbward
    I had a problem with painful feet after 4 hours. I just got bigger shoes. I chalk it up to swelling. Check your sodium levels as that can cause abnormal swelling.

    Your power decay is substantial. What was your HR doing? No chance that was dehydration?

    My plan is to ride .75 but I'll let you know after this weekend.

    Have you had that much Perform before? My body just can't handle it and I feel nauseous. I will sip 2-3 bottles over the entire ride but get most of the cals from EFS gel in a flask.
  • matthewbwardmatthewbward
    ...Also, don't underestimate the residual MT 70.3 fatigue. While I feel good (better recovery than before any other 70.3), I was having trouble hitting my 95-100% intervals on the bike on Sat. My run Sun was good but it was Z1.
  • tgarsontgarson

    Had to do a double take and make sure my plan wasn't set to the wrong week since I have RR#1 in the plan for this weekend, but I assume you went a week early because you are doing BBW?



    I've definitely had discomfort in my foot right where the pedal is during long rides, and a 110 mile ride on a rough course is just a lot of abuse on your body. Thank god everyone keeps commenting on the smoothness of the Tremblant roads, seems like near every race I've done the road surface is crap so I think it really will make a big difference to not get battered for 112 miles.



    As for the declining watts, I'm sure heat and nutrition played into it, and you also have to remember (as Matt mentioned) that you are coming into an RR carrying a large amount of fatigue as it is (compared to race day). In general I just find it nearly impossible to nail the nutrition on a self supported 112 mile ride, especially if it's hot. I'd simply have to be making too many disruptive stops to refill and it always ends up throwing me off. Some things are just really hard to replicate without having conveniently placed people standing by to hand you fresh bottles every so often.



    This weekend will be interesting for me as well, have a 103 mile route planned with 9,200ft/climb, and it's a little out into the desert so if it's anything like this weekend, it's going to be hotter than hell. Did a 8,700ft route this past Saturday that cooked me alive, so definitely have to adjust both the pacing and the nutrition in the heat.

  • Steve RossSteve Ross

    Tim I to had the foot issues after long rides,cleat placement good, swollen feet not good went from a 43 to a 44cm shoe problem solved. We all have first RR coming up. I train in steep terrain climbs and hills everytime I ride so my plan this weekend is a solid 6hr flat to rolling hills .My focus is not the fitness sde of things but the pacing and nutritional aspects"as they say dialing it all in"

     

    If you go to photos you will see our trg ground topograph vs the IMMT topogragh, quite similiar in nature.

  • Steve RossSteve Ross

     

  • tim cronktim cronk
    @Matt ... interesting comment on the shoes and it makes sense. Bummer I just got new ones. I did not have HR for that ride and don't think I was dehydrated since peeing and clear too. That is alot of fluid for me. Nutrition has never been a problem but sooner or later I get tired of sweet. I'm thinking of that mid bike food during the race since it seemed to work my long ride this week.

    @Steve... looks like I will have to consider shoes if this persists. I like your plan and I am doing the same thing of concentrating on pace and nutrition on lots of long rides vs. improving fitness at this point.

    @Trevor... after that training ride you will think IMMT is a piece of cake.

    I started my BBW and am focusing on .7 rides and maybe allowing myself to go as high as .75. If the week goes well I will try .75 again on next RR. Here are my first 2 rides of my BBW. Nice easy steady 100 miles at .7 and today 61 miles at .72. Tomorrow another long one on a bit more challenging terrain.

    http://connect.garmin.com/activity/197527812
    http://connect.garmin.com/activity/197527812

    So far based on the success of those two rides my nutrition is good, my feet have been bearable (not quite as long or hard and smoother pavement). I can only believe my eyes were bigger than my plate on my first RR and the goal of .75 not attainable with residual fatigue etc. We will see what the rest of the week brings but I am thinking just under .75 for IMMT.

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