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IMCDA RR#1

Mark HickmanMark Hickman
in Ironman CDA

Team

Time for our first race rehearsal as part of camp week this weekend.  What are you plans to get it done?  Personally I am hoping to get the 4200 in on Thursday, and then as much of the Fri/Sat workouts in the plan done on Sat/Sun as possible.  Will be traveling all day Fri/Mon - may try to get in the long run before I leave on Monday.  

Share your plans and results when you have them.  Good luck and be safe.

Mark

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    Douglas SutherlandDouglas Sutherland
    I am pumped. Opted to stay in town. Swim test Friday afternoon, in American lake in wetsuit. Then the entire camp. Doing the Yelm to Rainier loop. Possibly Gig harbor loop Sunday. Going to focus on pace and nutrition but That long run sounds dreadfully. Hit 188 last week, before a 4 day trip to NOLA (so probably back up!) but I did get 2 quality runs and a 4hr bike ride in the bayou humidity. Hill repeats today.
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    Mark HickmanMark Hickman
    Doug; how was the temp in American Lake? I need to get out there and do a few OWS to refocus on swimming and sighting. I usually don' t swim open water until the practice swim on Friday before race day. I generally figure with that many folks going in the same direction, I can keep my head down most of the time and follow others, while just sighting way less often ~ probably not the best plan, but has been pretty successful for me so far. Mark
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    Al TruscottAl Truscott

    I don't swim in American Lake, but Horseshoe Lake on the Kitsap County line, where I did an OWS last week, was a perfect temp (for me), about 65-67F. All the sun we've been having + the looooong days leads to water temps which are usually warmer than air this time of year.  I suspect American Lake would be the same. Horseshoe is a good place to swim, as it does not allow motor boats (except for small outboards used by fishermen, rarely seen), and has a large changing house with shower, toilets, etc, as well as picnic facilities. But it does cost a bridge toll for you to get there, I guess.

    I also practice the "ask the audience" method for sighting - I just look up and go the direction I see most of the swim caps heading in. You can't do anything else anyway, so why bother sighting outside of the pack you're in?

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    Mark HickmanMark Hickman
    Did a separate thread to get some front page attention and feedback, but wanted to post here as well.

    A week late in doing the rehearsal due to some family/moving commitments last week, so did RR1 this weekend. Feel free to critique away!

    Fri: Swam 1:06:47, 4200 yds in 25yd pool with wall turns. 100 lap times increased from about 1:32ish first half to 1:38ish in last 1000.

    Sat:

    Bike: 112 miles in 6:29. I accidentally restarted Garmin after 22 miles, so two different files. FTP 229, weight around 187. P2 with powertap on Reynolds assault. Profile areobottle, 1 bottle on down tube, 1 bottle on rear cage. Flat kit in keg on rear cage.

    Breakfast: 3 cups of applesauce with 1 scoop whey protein (that's a lot of applesauce!) Forgot to grab the banana as I went out the door.

    Ride fuel: 1 Strawberry-Banana Powergel every 30 minutes, 1 bottle Gatorade every hour; 1 Salt Tab every hour (changed to every 1.5-2.0 hours after having to pee three times in first 2 hours) - 320 calories per hour.

    First file: 21.9 miles, 292ft gain, NP 150, IF .66, VI 1.006, TSS 52, Cadence 86, HR 119, Time 1:13:07

    Second file: 90.2 miles, 2395ft gain, NP 157, IF .69, VI 1.032, TSS 255, Cadence 81, HR 122, Time 5:16:29

    Weather was friggin fantastic; not too windy, not too warm. I think this is the best I've fueled the bike, ever! I normally haven't been very good about eating early and often or tracking my fluid consumption, and I think it paid off throughout. Stayed fairly aero throughout except when climbing, and as always, after about 2.5 hours my back starts to give me some fits so some stretching throughout and have a tendency to stand at an easy wattage more and more as I get farther into the ride. Nevertheless, I wasn't disappointed with the ride. I had to move my Garmin 510 back behind my aero bottle, so rode a lot more RPE vice looking back to computer, though still constantly checked 3/30 second watts; need to trim my aero bar tape so I can remount in front of bottle. Believe most of the time I was holding around .65-.66 IF, and then experiencing fat man jumps in NP/IF as I climbed; at a 6% grade, I'm likely near my FTP. After a bunch of climbs, my IF had jumped to almost .73. Still looking to drop another 8 lbs before race day, but that is going to require some near Ninja like restraint on my part, which is usually more like a green belt karate kid.

    Run: Goal is to run between 9:45 to 10:00 first 6 miles, then drop to 9:15 to 9:30 ~ for CDA, I plan to drop into quicker pace after last run climb on 1st loop ~ around mile 6.5-7.0.

    6 miles, 58:42, Pace 9:43 mile (last mile in 9:22 to check HR as I increased 30" per mile - first 5 between 9:44-9:53), HR 140.

    I felt really strong coming off the bike. My HR was around 127 in last hour of the bike, but I'm not sure I could get my HR that low while doing anything other than walking. Had it around 135-139 while plodding along at 9:50, increased to around 144 when dropping 30" per mile. Spikes when I eat/drink, and with some concentration, I can drop 2-3 with some focus on internal relaxation.

    Still two more weeks of solid training before the taper, and another RR at the end of those two weeks. I'm feeling good about my fitness, though one of these days, I'm going to become a stronger cyclist ~ my achilles heel!

    Thanks in advance for any feedback.

    Mark
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