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HIM RR#1 - Folsom Long Course

foolio_mugooliofoolio_mugoolio
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 Hi,

I did a RR bike ride yesterday.  I couldn't do the run portion because I'm still nursing my achilles back to health.  Regarding that, I'm hoefull I can still do the race in 4 weeks.  However, that may not happen and I'll do an Aqua-Bike instead. In any case, I'm training as if I'll be able to run. So on with the information about my ride.  

Course:

I picked a course that "facilitates locking yourself in the aerobars for 98% of the ride, with the bare minimum of stops to only reload fluids." (from the wiki).   Basically, it's an 8.1 mile loop (relatively flat. only one short, steepish hill) that requires going through a few intersections and most often you get the Lucky Green and don't have to stop.  

Nutrition:

I recently signed up for the Core Diet Race Fueling Plan so this was my first test of that plan.  Basically, here it is for HIM:

Breakfast - 3 hours before the ride

2.75 cups apple sauce

1 banana

3.8 grams whey protein

1 bottle of Perform



Pre-Ride

Power Gel (w/ caffeine) + 8oz water

 

Ride - beginning 30 into the ride and every 30 min

1/2 Powerbar + 2 cliff bloks

1/2 Powerbar + 2 cliff bloks

Power Gel

Power Gel

Power Gel (w/ caffeine)

AND 3 bottles of Perform throughout the ride (1 per hour)

I loaded up with all the nutrution I'd need for the ride so no stops were necessary.  Peed once on the bike (and in my shoe).  Only stops were for lights and one time when my chain came off when shifting down.  The nutrition seemed to go well.  I felt pretty good about it all. Felt good AFTER the ride too. Can't recall any issues.

The Ride:

The ride felt good.  I stayed aero pretty much all the time except when re-filling up my A2 Speedfil, stopping at intersections, peeing, climbing the steep hill.  My neck was getting tired and a little sore by the end of the 2nd hour, but not debilitating.  Below are the PM stats. 



RR Distance 56 miles:

Duration:   2:51:47 (2:53:02)

Work:       1736 kJ

TSS:       176.3 (intensity factor 0.787)

Norm Power: 174

VI:         1.03

Pw:HR:       -4.59%

Pa:HR:       -4.75%

Distance:   56 mi

Elevation Gain:     991 ft

Elevation Loss:   981 ft

Grade:     0.0 %  (7 ft)

Min Max Avg

Power:       0 367 169 watts

Heart Rate:   83 214 146 bpm

Cadence:     30 159 84 rpm

Speed:       0 32.2 19.5 mph

        Temperature: 62.6 77 69.3 Fahrenheit

My FTP is 221 and my goal was .78 IF so I came pretty close to that with IF .787.  Also, TSS of 176 is right in line with the power tables for a 2:52 bike split.

 

Questions on my mind:

 

1. The VI was 1.03... I don't know if that's fine or do I need to work on lowering that?   This wasn't a very hilly course at all.  I did make a realization about 1/2 through the ride in that I realized how to keep the AVG power and Norm Power close together on the one steep hill by entering and exiting the hill with much finesse on the gear changes.  Maybe VI would have been closer to 1.00 had I done that all along.

 

2. I purposely chose to ride at .78 IF because I wasn't thinking I'd finish so fast.  I thought for sure I'd go over 3 hours.  3:10 was my best hope for this ride.  I was suprised.  So now that I know what .78 feels like and the corresponding result, should I try for a higher IF in RR#2?  If so, how much higher?  The power webinar recommends .78 to .85 range for HIM.  Should I pick a middle number like .81 or just go for .85 and see what happens?

 

Thanks for reading and your comments!

 

Enrique

 


Comments

  • Peter GreaggPeter Greagg
    For HIM, I always target at least 0.8 IF, and haven't had any trouble running around my ability.
    That said, I don't know how tough (or otherwise) Folsum is. Obviously the tougher the course, the longer you are going to be out there — suggesting a lower IF than otherwise.
    Notwithstanding the usual EN guidance about choosing a flat RR course, I use the same one for each different preparation and just adjust the length of the RR to match what I think my bike split is likely to be. That way, I practice riding the IF I want to use in the race.
    YMMV
  • foolio_mugooliofoolio_mugoolio
    Folsom's bike course is not tough at all. Some rollers, nothing steep, fast course. Similar to the RR course I used. I will shoot for a higher IF for RR#2... maybe go to .81

    Thanks!
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