RR#2 for IMMoo, comments or questions?
http://connect.garmin.com/activity/214423434
http://connect.garmin.com/activity/214423448
75°F
RR#2: Started in Blythewood and did out and back w/ one refuel stop at halfway. Out and back as school back in yesterday and too dangerous to leave from house and do usual loop.
72* at start and 84* for run w/ dew point 70*. Fog 1st two hours of ride and was soaked thoroughly all day. No evaporative cooling effect. Did run on frontage road at high noon and conditions were brutal w/ solar gain and rolling hills.
Plan was start off EZ 1st 10 mi then aim for 215-220W each 10 mi segment for 1st half of ride and 220-225W last half of ride and keep NP at or under 225W. Was completely successful at this w/ following 10 mile AVP splits: 207/218/217/217/220/222/225/224/222/222/222/221.
VI rounded up to 1.02 and IF of 0.726 gave me 268 TSS and setup perfectly for a good marathon.
Nailed nutrition on bike w/ 700 cal breakfast then 128 oz Ininfit @ 1710 cal, 400 cal Napalm, 1 banana and 66 oz water. Peed x 3 on bike. Finished all nutrition by mile 108 so stomach could settle and had no GI issues.
2200 cal in 5:06 = 430 cal/hr and about 60% cals replaced of 4063 KJ ride. 194 oz water = 12.1 lbs fluid. Sweat rate 3.0-3.2 lbs/hr at 75* w/ high humidity so sweat 15.3-16.3 lbs on ride so replaced 74-79% of fluid loss at most. More likely 70% +/- given higher temps.
4K elev gain is likely 1K +/- less than Moo course but got no sling shot drafting and had to obey traffic laws so avg speed likely a wash. Also no race wheels today and wore regular cycle jersey for pocket space so aero gains to be made.
Run 7.33 mi in 1 hour at 8:11/mi but don't trust 910 run pace so might be a hair longer. Also run HR off as Cool Towel rubbed HR strap and gave erratic readings but suspect max HR was about 135 and avg close to 130 or a bit under.
Ran 1 hour on frontage road on blacktop w/ no shade and rolling hills w/ net downhill out and uphill back. Carried 20 oz bottle and EFS flask and had 100 cal gel and 10 oz water at mile 2 and 5 but was cotton mouthed before halfway and dehydrated and started to crack on last uphill mile but pace was probably decent considering effect of heat/humidity on pace. Cool Towel helped but not much given little evaporative cooling w/ high dew point.
The one thing I'd change given no aid stations each mile on my RR would be to drink 10 oz in T2 and do two 30 min loops and refill bottle at car and refresh Cool Towel at mid point of run.
Other than that very satisfied w/ results of RR and confident after very good open water overdistance swim yesterday.
Any comments or questions?
Comments
Jeff ... Did you wiegh yourself before and after to get that data? What HR do you hit in a 10 K or other comparator,to better eval the run.
If IM Moo is warm/hot, sufficient fluid is critical, and its hard to eval how you might fare at that IF and run pace given you couldnt get all the water you needed
@Al I have done several sweat tests outdoors and have gotten 3.0-3.2 lbs/hr (my scale only accurate to 0.2 lbs) repeatedly. Sweat tests done over summer here in sultry South Carolina so hopefully IMMoo will be less warm and/or humid than the southeast.
AVG HR for 10K in the 148-150 range. NB: I did have a bunch of HR spikes as noted due to Cool Towel brushing HR strap so true AVG HR on run high 120's w/ max 135.
For the race I plan to drink more and have done long runs at 30-35 oz/hr of fluid w/o GI upset. Only was able to carry 20 oz and as I noted, I'd do two 30 min loops and refill bottle and recharge Towel and soak hat, etc to deal w/ heat next time.
How do you deal w/ Kona run? Any particular tips for me? We have less wind but I assure you the heat and humidity here in August compares to Kona!
THX!
That's actually a helpful question, since I'm sitting here in Penticton looking at weather forecasts of 87F, overcast and humid for race day on Sunday. Since 2005, I've done a number of IMs in temps up to 95F, including IM Moo 2005, when it was that hot. I need to remind myself of what got me through them. First, is the simple fact of gooing slower. When Matt S. developed his heat pace calculator, I compared my actual times in my races since 2005 to those predicted by the calc, and they were all very close to predicted. Meaning, the number one strategy is to simply accept slowing down.
Number two is all the standard cooling measures - sponges under the shoulder straps, ice in the shorts and on the head. Along with new ones I;ve learned here - like John Withrow commenting he carried ice in his hands at IM NYC, and Matt noting that he used "break open" cold packs in T2 and run SN.
Finally, of course, is drinking. There is a limit to how much I can absorb, and the HR is a good metric to follow there. My HR numbers are about the same as yours - 148-151 in a 10 K these days, 123 as my standard go to LRP HR in Pac NW weather of 63F, etc. When I was in Madison that hot day, I was running around 118-123. Towards the end of the race, about mile 23, I picvked it up for a bit, to 127-9 (which is still in my LRP zone), but quickly found that was leading me to disaster, so I backed off. So I will be wearing an HR strap in this race for the first time in a few years (since my thin Polar HR watch died) on the run, and will make sure to stay at or below 123, and maybe start off at 118 (which is where i hope to end the bike). And to use the first 3-5 miles (through town) to tank up as much as I can on fluids.
I'm treating this whole race on Sunday as a full dress race rehearsal for Kona, at least from a nutrition perspective. I will go a bit easier on the bike than planned for October, and will coast down the several long downhills. But I don't intend to to any non station walking, and to find out what pace I can run at safely in these conditions. Although it is 67F today!
All good stuff Al. I implement most of the cooling measures except have never held the ice in my hands or used cold packs. Interesting...
Your run LRP avg HR is pretty low compared to 10K HR. P had advised to add 8-10 BPM to bike HR for run as this seemed to work for him at TX but I had wanted to be a bit more conservative early on in run.
Good luck Sunday!!
Jeff - Sounds like you are ready for any heat and humidity that IMWI could throw at you. Good job.
2x what Al said about getting enough water. I'm a heavy sweater like you so I drink water like crazy, especially if it gets above 85*. Besides Infinity for electolytes, I take one S-cap every hour to go with the water. I'd rather pee than cramp.
I did the Madison Open Water Swim race in Lake Monona this past Saturday. It is a 2.4 mile race in the same spot as the IMWI swim. Water temp was 74*F, wetsuit legal. I swam in my EN race kit under my full body wetsuit. I didn't overheat, but was getting warm by the end of the race. Visibility was about 2-3 feet in front of your hand...not great but not too murky. Clear enough to be able to see and follow some feet.
On the bike course, there is a bridge under construction on 92 leading into Mt Horeb. We had to ride a detour @ the EN camp in July and last weekend. Supposed to be open by 8/31. I hope it is. Anyway, they were putting down a brand new layer of asphault on 92 while we were there, so that should be nice. The only other place to watch out is at the bottom of Garfoot Rd where there is a lot of loose gravel from when they put down tar and gravel in July. You come upon it at a spot where you are carrying some good speed from the descent down Garfoot and the road makes a curve to the left. Maybe it will be better (less gravel) in 2 weeks, but is clearly a place to be cautious. Hope this helps. Looking forward to meeting you in Madison.
Super info Bruce! Thx
X2 on I hope the bridge is fixed...the detour is HELL, so know that you have some extra hills to ride and some mental energy will be spent on how steep the detour hills are! If you have never ridden the course, you won't know the dif
IMWI last year was a well stocked course on loop 1, but loop 2 the sponges were not as cold and there were a few stations out of ice...but that is my n=1 experience and could have been where I was at in the cycle of stocking aid stations.
I am planning on riding the course after the volunteers meeting on Saturday, so I will try to throw some data out on the group me page about how "clean" the course is and if the loose gravel is still there. I know at camp it looked loose and then when I picked my line I was fine...again n=1
Good Luck and I look forward to meeting you in a couple of weeks!!!
thx Ebe. Hope it is ready by 8/31.
is that info on DOT website perhaps??