RR #2 on April 14
Thinking hard about hitting the IM Wisc course next Saturday morning (April 14) to do my RR #2 for St George.
Someone has created segments on Strava. Let's light it up.http://www.strava.com/segments/imwi...rk-1105525
If anyone is around we are still in thinking phase but Verona gas station (BP??) leaving at 0800 and doing loop x 2. Weather outlook mid 60's and sunny. Let me know please if anyone else intrested. ??
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Race Rehearsal # 2 for St George, Utah
Date: April 14, 2012
Weather outlook: Low of 52 and high 74 with 60% chance of Tstorms
Looks to be good though early
Current weight 148 (67 kg) goal weight on race day: 145 (65kg)
Current FTP: 260 or (3.94 watts/kg) ....race day goal (4watts/kg)
SWIM: Will be done the day before as scheduled in the EN Plan
Wet suit: Full length Aquaman Gold Cell
Wearing a thermal swim hoodie and ear plugs
I have never swam in 55 degree water so it will be a challenge
Goal is 1:15 or better. Last RR I was at 1:11.
Going to swim to comfort and concentrate on form.
Get splits every 500 yards
In the race my goal is to get behind someone slightly faster then me and hang just behind them the entire race. I would rather have peeps pass me then me wasting energy passing them.
Bike: Cervelo P3
Crank: Rotor 3D TT (Round 50/34)
Cassette: 28-11
Front Wheel: Zipp Firecrest 404
Rear: Wheelcover with powermeter
Tires: Continental Grand Prix 4000 (http://www.competitivecyclist.com/review-tires/continental-grand-prix-4000-s-tire_295.html)
Wearing bibs for comfort. Therefore after the swim I will be putting them on.
Nutrition:
Breakfast: two bottles of Ensure so ~ 500 calories
Infinit: 260 calories per hour (sipping every 20 minutes)
Speedfil: with water
Protein bites and GU Roctane as needed
Salt Stick-800 mg per hour-try note to dry heave on the 4 tabs I have to swallow every hour. To be honest that is why I usually skip taking them.
*Note the last few rides ~ 3.5 hour mark have been getting light headed and after some coke and nutritional input feel much better. Really need to nail my nutrition on this ride*
Bike:
Current FTP: 260
First 30 minutes at .65% (170)
Remainder of ride ~ .7-.72 (182-187)
Short Hills: 208 watts
Longer hills: 195
Goal TSS: 285
VI: 1.04
Will be riding a hilly route here in Iowa but it is less then 4000 feet of climbing so will get to really practice the hill climbing and descending.
RUN:
EP + 30 is a 9:05 pace
EP is 8:32
Goal is to execute the run to the paces noted. Last RR felt really good and just went with the flow and ended way over pace but felt great the entire run. Walk every mile for 30 steps as I will be in the race.