How did your RR go?

Michele Cellai

With a favorable weather forecast and DH on call, I decided to do a RR.

Since IMAZ is flat, I decided to take the flatter of my 50 mile loops and do it twice. And this was a great idea. For the first time ever, I completed 100 miles in under 6 hours. Very happy!

6:01

102.6 miles

VI 1.04

NP was perfect at 120

IF 67.4

TSS 270

Run was hot but otherwise uneventful. Held LRP+30" for the entire run.

How was yours?

Amy Ferguson

My RR went okay. Hubby was out of town so I had to ask friends to take the kiddo's all day. That in it's self is hard for me to do and is capable of derailing my training. But I fought through it and shipped them off at 0 dark thirty. Had to drive 45 minutes to a flat course. It's a rail trail that has a constant 2-3% grade up and down. Hard to go really fast with stops and people traffic but hopefully good practice for AZ. Felt tired through majority of the ride. Most likely still feeling fatigue from BTW last week. Wanted to cheese out of it at 4.5 hrs but self talked my way through to the end. Only did 30 minute run at LRP+30". I am nursing a giant blister (obtained during my disastrous run on Thursday :-) on the inside of my heel from some new shoes (that are going back to Amazon)! Overall, good pace for both considering my fatigue. Mostly happy about not quitting!

Congrats Michele on a kick a$$ ride!

rbogle

 @Amy: Fantastic! Way to stick it out. Family guilt can be HUGE for me too. Its so hard to miss out on Saturdays with the family sometimes. 

@Michele: x2 Kick a$$! Very nice numbers. 

I paired up with En'er Will Hayes to go the distance yesterday. Will's nursing a knee problem and wanted to stay away from hills which works out with simulating IMAZ, so we found a flat 25 mile out an back loop, parked in the middle so we'd pass the cars twice on each loop and got to work. Very mild fall day started at ~ 45f and ended up ~72. Breezy and gusty in the afternoon. My darkest moment was at the beginning of the 3rd loop around mile 60, but then I perked back up refocused and rode strong to the end. I took in 7 bottles of perform, 6 gels, and 1/2 Pbar. ~ 2300cals or ~380/hr. I had planned to take in more Pbars but the first one immediately unsettled my stomach, so I reverted to gels and I guess thats what I'll stick with from here on out. I still should have taken in more of both perform and gels, so if I stick to just gels I think I can up the intake a bit, without upset. 

5:50:30, 112mi, NP 165, vi 1.03, IF 72, gain 3035ft

Besides aching neck and back, I felt really good getting off the bike. Heading into the run My LRP is supposed to be 8:40, and I was thinking 9:00 is more realistic for the race pacing, so I set off intending to cruise 8:30 and walk 30. Run was very comfortable, so much so I had trouble controlling my pace, kept looking down and having to dial it back. So I ended up a bit faster than intended, but I still had lots in the tank for sure. I took in ~ 18oz of Perform and skipped the gel I had planned at 3miles. Just didn't need it. 

6mi, 51min = ~ 8:00 pace with 30 walk

I am very, very happy with the results. Better than I expected. Need to dial down 1st 6mi run and have to work on upping nutrition more I think. 

dotcatlin

I had to get to a destination so did 120mi in 7:02. 112 was at 6:32, avg power 145 ( right at top of Z2) and 17.0 avg. Hilly and windy with tired legs, so I'm good with that. Didn't get the run in b/c I beat my family who drove down with my shoes, but will def do the whole RR 3 wks out. nutrition worked, etc. Excited for IMAZ!

mancona

Glad to see everyones RR went well. I've done the EN race simulation many times in the past so I tried something a little different this weekend. I shortened the bike but ran harder to test my nutrition and ability to run off the bike on tired legs. Friday I did my longest run of the year so far (1:45 and 15ish miles). Then saturday I did 4 hours @ .75 on trainer 100% in the aerobars and then did a just under 2 minute transition and hit the treadmill. My nutrition and legs felt great and i held 6:20 pace (just slower than my typical HIM pace) for 45 minutes. I felt amazing at the end and wanted to keep going. Huge confidence boaster for me as it was only my second long brick of the year.

Michele Cellai

Sounds like everyone is coming along nicely.

Amy- no worries about the fatigue. In the RR it can make you worry about being ready, but by the time the race comes you will be chomping at the bit to get moving.

Rian- I hear you on the sore neck. That was my only issue. Guess those muscles are out of practice for aero position. No worries.

shawn702

My 1st EN RR
starting temp 77f @6:45am
Out and back ride and 2 gas station to fuel up on. One on the out and one on back. I have never road this course before so it was cool to see what was next.

Holly my lovely bride came w/ me. I'm blessed that she's is so supportive. I found a some what flat 112m ride (3000 feet of gain. Supper flat for vegas) Holly road for about 2hr
and I did my thing. mile 75ish I saw her in the jeep stopped letting her know I was cool and meet back at the start of the ride. AVG speed 18 with some 10-20mph for about 1hr or so. this is good for me.
made a quick transition to the run felt great!! set a PR for the longest ride in one day. starting temp on the run 99F .25m in the run look at the garmin and she said SSSLLLLOOOOWWW down. This was the hard part of the day for me. Holly was trailing me and at mile 1.5 of the run I was freaking hot. Grabbed some ice from the cooler and put in the shorts. Found a rhythm and pace was good to go but I used the hills as a handicap. knowing that if i run up the hills and pace will some what slow (for 6m =1,000 feet of gain). ridding 112miles then Run @ MP plus 30' is a skill.

I did receive a side stick on the run(right side under the last rib). I backed of the perform and it went away. 1hr run= 30oz of perform man it was hot.
nutrition worked great.