How did your RR go?
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?
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Comments
Congrats Michele on a kick a$$ ride!
@Amy: Fantastic! Way to stick it out. Family guilt can be HUGE for me too. Its so hard to miss out on Saturdays with the family sometimes.
@Michele: x2 Kick a$$! 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.
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.
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.