Questions post race rehearsal for HIM
So I did a HIM race rehearsal today (instead of next week). As some background, I did IMLP 6 weeks ago and raced at an FTP of 240. I followed the guidance of the transition protocol with the exception of week 4 when I through in a bike build while up in Maine, doing 7 bikes in 9 days with rides being between .8 and .9 for 2-3 hours (road bike, estimated FTP of 265).....I was supposed to just do volume, no intensity, but if you've ever biked the shores of Maine you know that it's down, then up at 10% grade, then down, then up 10%..... I just switched back to the tri bike this past Wednesday.
I decided to do this RR at 250 watts, thinking that IMLP and the bike week would give a bump, so the target was 200 watts. I couldn't get out of bed to do the 5 am breakfast thing, so I was up at 6:30 am and decided to eat 1/2 powerbar, then set out (your stomach is empty by the end of the swim anyway, right?). Ride went great as I was able to keep the target watts, push at some points, but never felt like I was overexerting myself. I'm hoping that the race will take a few minutes off this time as me and the bike were not in full kit--no 808 front, no disk cover, no aerohelmet.
Entire workout (200 watts):
Duration: 2:49:00
Work: 2029 kJ
TSS: 184.6 (intensity factor 0.811)
Norm Power: 203
VI: 1.01
Pw:HR: 0.1%
Pa:HR: 6.46%
Distance: 55.801 mi
Elevation Gain: 1386 ft
Elevation Loss: 1431 ft
Grade: -0.0 % (-37 ft)
Min Max Avg
Power: 0 481 200 watts
Heart Rate: 83 160 149 bpm
Cadence: 7 168 91 rpm
Speed: 0 35.7 19.8 mph
Pace 1:41 0:00 3:02 min/mi
Altitude: 14 268 170 ft
Crank Torque: 0 1563 190 lb-in
Temperature: 71.6 78.8 76.2 Fahrenheit
Nutrition was Powerbar gel at 30 minutes, 1 hour, 1:40, and 2:20. Drank 80 oz. of Perform which was carried in 3-24 oz bottles and 1-20 oz. bottle that was in the rear pocket of a bike jersey.
Run was definitely good, but I tried to just run as fast as my legs felt like running. Nutrition was 1 cliff block every 10 minutes and about 4oz of Perform from a fuel belt every mile. Issue with the run was that my HR just kept creeping higher and higher. It would drop about 5 beats during the 30 step walk every mile to mimic an aid station. Paces (HR) were 8:13 (152), 8:28 (163), 8:39 (165), 8:54 (166), 8:39 (171), 8:54 (172). My LRP is 9:06 and my MP is (7:48). In looking at some data, my HR during runs at this pace is usually in the low to mid 150's. My 1 mile threshold runs get my HR in the mid 170's by the end of the interval.
So, the questions are:
1. Should I wear a bike jersey to carry the 4th bottle of Perform on the bike as the HIM is sponsored by Hammer Nutrition, which I cannot stomach (nor is it any good per the nutrition webinar)?
2. I will carry the fuel belt for the first 6 miles with my Perform, but how do I handle getting Perform for the 2nd half of the run?--one thought would be to carry a 20 oz bottle at the start in my hand and keep the fuel belt on---but I do not like running with a bottle in my hand. Other thoughts? Could I get away with just water and gels for the last 7 miles?
3. Run pacing??? I think I need to focus on slowing down, at least for the first 3 miles in order to establish a lower HR baseline. I've been reading the thread Coach P started, but I'm not sure if I'm at the right spot yet to truly compare HR, pace and RPE.
Thanks for any input.
Comments
Thoughts:
For the run: Powerbar Gells have 200 mg sodium and 110 cal each - seems like enough calories and NaCa for the run if taken with water about once every 3 miles. No need to carry extra Perform in liquid form IMO.
For the bike: why not carry Perform powder in a baggie and mix into bottle during a 30 second stop halway through? Again, gels can be a good supplement. You can even pour them into a Hammer Gel flask and carry in a benot box. The Powerbar Gels are really liquid and flow easily at all temps.
Keith, Al obviously knows a lot more than I do, but I also do not like running with a hand held. I wear a foursie fuel belt with a pocket. I do agree with Al about putting gel in a flask and carrying that either in your hand or on the belt. I think you can fit 4-5 power gels in a typical flask which would be 440-550 cals and 800-1000 mg sodium. If you need extra sodium, try Base Electrolyte salts if you can get them and add that to the gel. It's a little salty but not bad and adds 290 mg sodium for 1/8 teaspoon (really tiny scoop) . You could also carry some of this in an old Nuun or Gu Brew type tube in your belt and add to water as needed, or add to what you already have on the belt. Then you would be able to take water as needed from the course. I imagine you HIM run is well under 2 hours, so 500 cals should? work? Hope this makes sense and helps. I think carrying an extra bottle of what works for you in your jerseyAnn the bike is a good idea too and a bento box if needed.
I think I can get away with just the gels on the run, so I'll bring those with me. I'm weary about the gel flask and trying to figure out if I'm taking in the right amount. I tried the infinite concentration for years and couldn't quite seem to get that concentration/water thing right---however, since the fuel belt bottles are marked every 2 oz., then maybe I could dilute 3 gels to make 6 oz (1 bottle) then I'd know the right amount to take.