IMFL RR1
Hi Team,
No big questions here, just wanted to post to see if anyone could see anyhting I'm missing. Always open to learn and execute better.
FYI I don't use WKO (mac user) and I had a fight with the not so user friendly cheetah and lost... : )
SO I'm left with Garmin Connect and have downloaded IMFL RR1.
- Age: 38, Weight: 142lbs, FTP 250 (tested a 278 on a slight incline, trained with 250, over the last 8 weeks been hitting training zones of an FTP of 255, but want to race with a 250!
- Friday I had the best swim of my life, hitting up a 50m pool I swam 3.8 in 1:00:38, a 6 min PR. I took splits every 100. http://connect.garmin.com/activity/225776869
- Saturday morning I woke and my body pretty much felt like shit. This "felt" like the toughest ride i've had in a while. It began hard and just got harder and harder. Can you call the entire ride a "bonk"? So I put my head down, focused on form, nutrition, hydration and slugged away at the miles. But, at 5 hours into it something magically happened, my legs started to feel strong again and they were turning over the way they usually do. Could have been a shot of adrenaline excited to run.
- Run felt easy and great!
- Bike: wanted to hold IF .70, but couldn't IF=.68, TSS=255, wanted to hold NP of 175, but couldn't (nutrition was what I successfully used for BBW of 450 miles, 215cal/hour) and 3.6 litres of water. Pee'd 3 times. http://connect.garmin.com/
activity/225776886
- Run: First mile legs were tight, focused on form, turn over and nutrition, by mile 4 it felt very easy, leg is 85% healed from stress fracture, the walk breaks of 15 sec. help a lot. Didn't run for 9 weeks, just began again 3 weeks ago and had my longest run this year on Thursday for 135 mins. http://connect.garmin.com/
activity/225776892
Look forward to ANY insights and feedback team EN. Thanks!
0
Comments
Swim:
http://connect.garmin.com/activity/225776869
Bike:
http://connect.garmin.com/activity/225776886
Run:
http://connect.garmin.com/activity/225776892
Have a look here http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Race+Fueling+Webinar+(Jesse+Kropelnicki)
Impressive RR!! For not feeling well the bike #'s look great.
I am a bit confused with your FTP though. You state you tested at a 278 but it was on a slight incline but you are wanting to race at 250 even though you have been hitting 255 #'s. So why not go with the 278 FTP. (4.3 vs 3.8 watts/kg) If you tested at that then go with it. For only riding at .68 IF you had a nice bike split.
Just curious of your vDOT? Nice 10K run you put together off the bike. What time are you targeting for your marathon?
@Carl, My FTP is interesting. I'm a former college/junior hockey player and have the ability to truly bury myself on tests like this. Been VO2 max testing since I was a kid. IT appears that as a result of this my FTP tests high in that I can't hold any of the training paces at FTP of 278. Coach R told me since I live in an area where flats don't exist I had to test on a gentle incline. He said in doing that I should subtract 10% of that FTP to get a more accurate/realistic number (278-27.8=250).
I just began training with power in March 2012 and going with an FTP of 250 I could hold the training zones for Z2 and Z3 long sets and Z4 intervals. Yet when it comes to Z5 work my FTP is better represented at 278. As I've become stronger on the bike I've now increased my FTP to 255 and can hold Z2, Z3 and Z4 at their respective watts (barely and most of the time, if I'm feeling off it's not happening) and Z5 looks more like an FTP of 290. My goal was to execute RR1 at an FTP of 250 and RR2 at 255 and see how I felt, compare TSS and see how well I ran.
The run! My Vdot is just over 60. I raced 3 HIM this summer, had 2 PR's but was left with a stress fracture from those weekly sub 6 minute intervals. Yes I got faster but crossed the line. I'm an exercise physiologist and chiropractor and have the best resources in health care available. It was a 9 week journey of no running and healing. I kept up with swims and doubled up on my weekly FTP rides. Started running 3 weeks ago, almost pain free. Here's the deal with the run. I can't do any interval work (no Z2-Z5). SO instead I start at slightly slower than my Z1 of 7:20 and get slightly faster to negative split. It doesn't feel like I've lost any aerobic fitness on the run, but I have lost neuromuscular fitness. If I run slower than my Z1 and there's no interval work I create a neuromuscular pattern to run at that pace. By hitting Z1 and slightly faster I create a neuromuscular pattern to run at that pace. This conclusion was made after speaking with friends (a Neurologist, Sports med doc, Chiropractor and Physiotherapist). I've never been injured (as an endurance athlete) and never entered a race "feeling" this undertrained on the run.
My goal run time at IMFL is 3:10-3:15. Open to any insights on all of this. Since my TSS was low (TSS=255) and shows that I left a lot on the table still (according to the Fatigue Loading Scores Chart), and confirmed with how well I felt on the transition run. I'm thinking for RR2 to try and hold NP 180 (FTP 250=IF.72, FTP 255=IF.70.5)
I can relate to the FTP tweaks based on similar circumstances. My ego would love to plug in the 'Calculated' FTP, but having done several wko's and now 1 rr, I'm going to stay conservative, also, so that I may have a decent run for a change.
Good job.
@Attila, THanks for the kind words! Been running marathons and ultra-marathons since 2006,and began multisport in 2009. Persistence and patience is the name of the game, each year builds on the last one with smart training and recovery. I'm looking forward to IMFL.
Look forward to meeting you both!
1) you could probably take in a few more calories on the bike. Is is probably worth at least experimenting with on RR2. Maybe do the same as what you did here, but add a Powerbar at hours 2 and 4 or some little tweaks like that.
2) no reason not to use at least that 180W number for your RR2. You can still only go with what your legs give you on the day but actual race day will be faster than your RR due to the energy of the day, legal drafting, real aid stations, no stopping at intersections, tricked out race setup, etc. That could be worth 15 or more minutes so your TSS on the bike will likely be even lower than the 255 you posted in your RR. So for that time and your run ability, even a 0.72 (of your conservatively low FTP estimate) should set you up for a great run.
3) for the run... Wow... Go get it kid! I really hope your leg gives you the 3:10 you deserve.
Did you run this thru Google Translator, or use Speech Recognition?
P-man... Thx for your insights, FYI....race height: 5'8, race weight: 142, % body-fat: 9.1
I have been using perform and will experiment with "more". Question, I can only purchase the tub of Perform where I live, can't get the bottles, will the bottles of Perform at aid stations fit in a traditional bike cage? Great to know that 1 bottle has 350 calories. Your Opinion on 40 oz of fluid, is that water and nutrition fluid combined? or water by itself? Personally I get gut rot and hunger pains with fluid only, so I'll use my Honey Stingers to top up.
You also wrote: "over the next couple weeks I recommend testing more calories than your long rides and runs to see which you can sustain." DId you mean testing more calories on my long rides and runs? or Back off my long rides and runs and focus on stuffing my face with as many calories as possible while not being so fixated on FTP, run pace etc...?
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Originally from: http://ironman.com/mediacenter/pressreleases/ironman-and-powerbar-announce-new-sports-drink#ixzz27ZmSuxaO