IMFL RR1
Hey Everyone,
Just looking for any feedback as I only have my Garmin to rely on. I don't use any power software so any feedback or suggestions going forward are appreciated. And I'm doing another RR this week so time is of the essence. My particulars are:
Age: 41
FTP: 281
Weight: 221 lb
RR Bike:
http://connect.garmin.com/activity/228229157#
RR Run:
http://connect.garmin.com/activity/228229158
On the ride I felt okay and didn't run into any issues. However, on the run I only did 3 miles as I wasn't motivated to do any more. I perhaps was using my hip (was hit by truck 7 weeks earlier) as an excuse.
My nutrition was:
Vitargo liquid: 840 Cal total sipped over the 6 hours.
Lara Bars: 200 Cal: 1 bar every hour.
So I know this was a bit on the lacking side, but I feel fine with low calories, which I know is a "no no".
Last year I did IM Canada and did:
| 1:10:40 swim, 6:06:45 bike 4:52:52 run |
Glad to be part of an amazing team!
Comments
We cannot view your Garmin as it says we don't have access.
Hello David,
Sorry, I adjusted my privacy settings so you should now be able to view them.
My questions are what should my normalized power be for IMFL? 0.7?
Today I rode 4 hours and had a NPower of 180 and it was very easy to keep that power.
What should I do for my nutrition? How many calories? I've never bonked before but I also don't want to.
I've done previous runs and am able to keep 9:30/mile up to 16 miles.
Any help or tips are what I'm looking for.
NP for your bike should be 191 to 210 with the sweet spot of 196.
Since you have already done IM Canada you should follow the same plan you have been using. In the haus here lots of folks are getting away from solid foods , like the bar you said you ate and get their Kcals via liquid i.e. not water but sport drinks and caffeinated gels. As for bonking, pee once in the water , twice on the bike and this will set you up for a solid run.
As for the run there is a ton of info in the wiki. For example pacing your IM run, the first 6 miles going much slower say 10:00 min mile then move up to your race pace of 9:30. This should bring you feeling much better up to mile 18/20. But like I said check the wiki out.
With pacing again on the run, for me aside from what the others might say or what you might read. I would do the first 6 miles about a 10:45 then ramp up to between 9:45/10:00 until mile 20 and let er rip for the last 6. Remember you have just finished your bike about 10 watts faster than what you did in a RR and that is a lot , so my 2 cent..
As for nutrition, I will have to dial that in this week and try switching to liquids and have bars as a backup.
Thank you once again for your 2cents. Cheers.
There are tons of opinions on nutrition it is very much individual. Have you listened to the nutritional seminar? (I'm sure its posted in the wiki) Make sure you test any changes this next RR (re: replacing bars with something else) If you like to "eat" something (instead of gels) chomps might be a good thing. I think Larabars are more fruit and nut based, right? Maybe too much fat and not enough carbs. The latest thoughts in the Haus are Powerbars if you want a bar.
Do lots of forum and wiki reading this week and try some stuff this weekend, but I wouldn't go too crazy with changes at this point... just tweaks, and get your pacing right.
Looking forward to seeing how #2 goes and meeting you in FL!
You're a Big Unit, and Big Units need big fuel. You may be running out of gas at mile 14/15 of the run because of under-fueling. Next RR, try upping the calorie intake by 50-80 cal/hr. if you can tolerate the increase this may well set you up for a more successful run.
Thanks for the feedback everyone.
I must admit that this year has really been amazing. I joined EN and have never seen so many gains in my fitness and ability all while doing WAY less volume. I effectively had one of the longest training weeks this week and logged just over 12.5 hours. Last year before IMC I logged 29.5 hours of training while working. I must admit though that every training session this year has given me the nervous stomach jitters as I knew what I was about to do was damn challenging. In addition, I am usually wiped after each session so I'm not sure about the trade off...
kidding. I got through 90% of the workouts and volume suggested. THANK YOU SO MUCH EN, Rich, Patrick and all the rest of you amazing IM triathletes.
This last Thursday, I did my RR#2 on Thursday and changed it up a bit. I rode strickly with Ironman Perform and injested 720g = 2800 Cal on the ride (lemon-lime flavor) in a speedfil and a aerobottle...YUCK!
I wanted to see how my stomach would do with this stuff since it's the nutrition on the course. And I also had 200 mg of caffeine 3 hours into the ride. I've never felt this great on a ride and run and actually logged my fastest ride and brick run to date. I forgot to start my watch for 15 min of the ride (and as such missed out on 5.5-6 miles), and this ride also included some hills...so I will be faster in Florida. So excited and feel ready. 
I've included my RR2 files if anyone has any further feedback on Normalzed Power (as I did push it harder on this ride compared to my first) or suggestions on where I could be leaking or wasting efforts or energy.
Bike
connect.garmin.com/activity/232472450
Run
connect.garmin.com/activity/232472459
Yeah Perform was all I used with a little water. I didn't use anything on the run. Felt amazing. Let's hope this happens in 3 weeks. Looking forward to seeing you there.
You'll be fine at IMFL if you simply execute the race just like your #2RR. I think you'll be surprised at how fast you'll be on the bike; stay aero, use the packs, keep fueling well; you'll be quick and set up well for a strong run.