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Race Rehearsal Week

Bill SchleiningBill Schleining
in Races & Places 🏁⛺
It's that time. I did my swim RR a day early. 46:07. Not my best time but a solid time for me seeing as all I've been doing is drills and 50 m intervals.

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  • erik.schlanger@gmail.comerik.schlanger@gmail.com

    Did my bike and run RR yesterday. Both went fairly well. Head wind on the bike on the way out, tail wind on most of the way back... Course I ride is somewhat hilly... My fueling plan this time on the bike was Gatorade Endurance only, I was little behind on the ozs I should have had according to plan but not bad... Fairly hot day here. Run was Gatorade only, wish I had more with me though. Another hour on the run would have been very hard... Coming back from a foot injury so my run is behind. Long Thursday run is only 70mins right now. Working that up... Still not signed up for race yet. Debating if I will have the run legs for it. Told myself if the RR went well this weekend I woudl sign up, think I'm going to see how the Thursday long run goes. If I can get 80mins then maybe I signup...

    This was my first outdoor ride of the year, felt good. I was not able to keep myself in high Z2 as I wnated. I was really in High Z1 low Z2 most of the time... Any advice for me, I donlt have that trouble on the trainer...

    Let's see some other posts here. I need the energy! :-)

    Thanks!
    Erik
  • Chris OubreChris Oubre
    Nice post. The RR are where we learn. Your calories seem low to me. Have you tried to eat more on the bike?

    Low hydration/low sodium would have really hurt your post bike run. How much electrolytes did you take in per hr on the bike?

    Have you done a sweat test yet?

    Hiw
  • erik.schlanger@gmail.comerik.schlanger@gmail.com

    Hi All,
    Here is some more info on mt fueling. Any feedback would be welcome, i've done a few HIMs before but I don't know that I have ever had my nutrition dialed in well.
    I did the sweat test last week and then used the EN Nutrition Calculator to base my plan on.

    Bike Fuel: All Gatorade Endurance. 136oz -->~39oz/hr. Plan called for sweat test called for 44-56 oz/hr. So a bit behind on fuel.
    48oz would have put me at 1160 mg sodium per hr. The reccomendation in the calculator is 1000, so I think I was about that. My calories if I had drank 28oz would have been 320, while plan suggests 325 per hr. I guess I was a little behind on the calories.

    Run Fuel: Had 1 bottle H20, 1 bottle Gatorade. Drank only the gatorade. I also did not eat a gel as I usually do on a run of this length. My stomach didn't feel quite up to it. Bad decision I think.

    Do you folks think it is a bad plan to rely solely on Gatorade as fuel on the bike? Should I work in Cliff Bars or something else? Thoughts?

    Thanks everyone!
    Erik
  • Chris OubreChris Oubre
    You will have to adjust the fluid based on the conditions of the day. Was your sweat test done at the same temp as your RR ride? If not then you will have to adjust up or down. I suspect that you needed more fluid/electrolyets. It might be best to post this in a more public forum to get more feedback
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