IMFL RR1 Gallagher
Race Rehearsal 1 for IMFL 2012.
9/15/2012 (7 weeks till race day)
Background:
After IMSTG in May I have made some changes to my training plan for the build into IMFL. I have also had some life/family/work changes that have affected my training. Luckily I moved from San Diego to the Pensacola, FL area so I am now only 2 hours from the course in Panama City (I have to find some positives in it.) In reflecting on a poor race in Saint George I realized I need a few changes. I have attacked nutrition, with the help of the webinar and am now training with on course products from Powerbar. I also scheduled an extra week into the 12 week IM ADV plan. I am doing the 12 week plan over 13 weeks with the extra week being a repeat of week 14 (at least that’s how the timing played out.) I do not plan on actually repeating week 14; I am essentially doing a big tri/bike week. The focus of the week will be on the bike. The ADV plan is also new for me. Last time I used the INT plan. I figured if I can hang on for as long as possible, then it should be good. Plus knowing myself I will eventually miss intervals/work and 95% completion of the ADV plan has to be better than 98% of the INT plan. The timing of the extra week worked out great because I caught a cold last week and needed extra rest. I did this race rehearsal one weekend early to kick off the big bike week.
For anyone that cares my current numbers are 5’9” 170# FTP 265 VDOT 48 ish
Friday 9/14/2012:
The swim went well. It was my fastest RR swim yet. I did it in my normal 25 yard pool. My time was 1:08:39. I began with a 200 yard warm up. Then I completed the 4200 yard set and followed it with 650 yards of bonus swimming. A lesson learned from IMSTG (and its wicked weather) is to prepare for a swim that can be substantially longer than the 2.4 miles, at least a longer than expected time. Lesson learned and applied.
Saturday 9/15/2012:
I woke up super early and did my normal breakfast then drove 2 hours through the dark to the transition in Panama City Beach. I was off and riding by 0705. The weather was great with a breeze out of the east around 8 knots. The clouds did come out to play supplying coverage, and the temperature rose from 69 to 93* F. I do think the new course is much better than it was in 2009.
My nutrition worked much better than previous experiences. I drank only IM Perform 30oz/hr. I also ate 1 Powerbar gel per hour and consumed 2 S-Caps. Around mile 80 I noticed I was getting behind on hydration and needed to pick it up.
Bike nutrition per hour:
90.75 g CHO
1594.5 mg Na
372.5 Cal
30 oz Fluid
I felt good throughout the ride for the most part. I noticed my bike is 4 hour aero comfy, not 5.5. I am going to make some minor tweaks. I was able to stay aero for ~92% of the time. I did hit it a little too hard in the 2nd hour of the ride which was my max 60 minute output. I am going to tone it down next RR and save it for the last hour of the ride. I finished the ride with a VI of 1.02 and Norm Power of 181, TSS 259.3 (0.684). If I were racing I would say I possibly left a little on the course, but that depends on how my marathon plays out. I hardly had speed displayed at all. I kept 3 sec Power displayed all the time and my main focus. This worked out great and I will do it again on raceday. I did an interval every 30 minutes to keep it fresh and remind me of a Scap/nutrition. I am happy with my bike today, but see changes that need to be made. I did notice all of the others on the course riding in groups sitting up drafting the last 25 miles or so (a lot like raceday). It pays to stay aero and save something for the end.
I cut my run short to a 3 mile for the sake of time. I went back through the learning curve of slowing down. SLOW DOWN STUPID was the lesson of the day. I think I know this but it never fails that my legs forget it in the first couple of miles in an IM marathon.
My biggest regret for the day was forgetting my HR strap. Bummer. I really wanted that data for pacing backup and possible run pacing. Oh well good old RPE did the trick as a backup. I will have to remember that prior to RR 2. A link to the ride on Garmin Connect is pasted below. All questions and comments are appreciated. Thanks!
On a side note I did run into a fellow ENer. Kim traveled all the way from CT to pre ride the course with a group of athletes. We were all leapfrogging throughout the ride. She is really doing her Ps. It will pay dividends on raceday. Nice to meet you Kim!
http://connect.garmin.com/activity/223075231
