New Orleans RR #1
PLease excuse my tardiness as I completed the first RR last weekend w/o posting my plan, but here goes..
Plan- Wake Sat morning and time eating and substance for timing of race day. This made for eating my "breakfast ( WW bagel/peanut butter/banana)along with G2 at 930, as I planned to drive down to Charleston for the RR. Start time would be around 1230.
Bike setup just as race day ( just got my SRM back from repair--note: ALWAYS check slope before doing an important ride, as mine was off for this ride and I had meaningless wattage numbers !). 2x 300cal Infinit, 1 bottle water. 6x succeed tabs if needed. Ride aero helmet and 808's, but not disc. Bike recently been completely serviced to avoid pre race rush. Goal watts- 240 first 30', then 250-255 from there in. Gears taped on stem.
Run in training shoes, not flats. Calves still sore from HM last weekend. Carry 1 bottle gatorade as I will drink gatorade end on course. Also carry 4x succeed tabs. Run 8:45 out, 7:15 back for 6 miles total. Note how body feels at race pace.
Stretch and recovery drink after.
Execution- Good day, although still chilly in low 50's with 5-10 mph winds. Flat course and wind would affect time. PLan leading to start on task, started ride about 1230 and saw my wattage was very low ( wrong slope) and was set to km not miles when serviced at SRM. I would have to ride on PRE and HR. All went well, no nutrition or mech problems, finished ride in 2:24 at an est wattage of 245 +-. Note that the TTbikefit really had an effect, especially into the wind. Good stuff.
Off the bike, took 5 mins to change and start the run. Didn't rush this but will do a more "race like" transition in RR2. Simply could not slow to 8:45's on the way out, so I stood down 30" each mile. Need to work on this in RR2. Made turnaround and made a 7:21 pace coming back. Body felt ok, no distress, but not great. Need to keep up interval work in weekly workouts . 48' for 6 miles total.
Overall, successful day, except for the SRM bust. Things to do before next RR:
Doublecheck SRM and other mech on bike
Nutrition/fluid intake and electrolytes were good for cool day. NO will probably be warmer and more humid, plan for more succeed. Pick up any additional fluid/water on course
Do a better job of pacing on run.
Any thoughts/feedback is appreciated.
Comments
My only comment would be to remember your sunscreen and have a plan for reapplying out of T2 if you can. Those early races can be deadly on pink winter skin! I usually buy one of those sample size tubes of sunscreen and just put it in a pocket- apply to shoulders & face on the run.
Looking forward to seeing how the next RR goes!
That certainly sounds dialed in. A few little tweaks next time as you outlined and it will be picture perfect.
Yeah, that running off the bike thing...so hard to hit the easy miles. Crazy, huh? It should be the other way. Work on that a bit more--like the final fine tuning.
Good to know about the bike fit. Tell us more if you have a chance.
Nemo...good point on the sunscreen. Haven't gotten much of a tan in the cave !
Linda, I reached out to Todd right after IMWI last year. Essentially , he lowered front end, moved me forward and down just a bit. The only adjustments I've made over the OS have been to go to an Adamo saddle ( really helps with a more aggressive setup !) and I widened my elbow supports. In the cave, I could never hit my watts while being in the aero position, and I finally figured out my elbows were close enough together that it was restricting my breathing. I will say that my RR last weekend was a very confortable position and ride, along with being much more aero. I could really feel the benefit riding into the wind.
If you haven't done TTbikefit, its well worth the money.
Will post RR #2 in a few weeks !