Tom's IM SG RR #2
Got my second race rehearsal for Saint George in the bag on Friday It was a super confidence booster and I'm positively stoked and ready to roll.
On Thursday a couple of other local EN folks, Carrie, Steve, and Simon, all did a local loop twice and followed up with a run. I decided to do the same course.
105.46 miles
5:18:20 time
VI 1.07
time Loop 1 / 2 2:39 / 2:39
Oh yeah, IF.....0.743 oops 
Turns out that I normally have my yellow PT computer set to not show
zeros, which is very close to normalized power. I'm in the process of
getting a Joule, so I had to update my firmware. Looks like it reset
all my settings on the PT. So I rode at 195 watts, which was 1 one
off race pace of 196, but that was average, not normalized. Normalized came in at 209 when I loaded it into WKO.
Ran 6 miles at race pace plus about 6 seconds. Too fast, but felt great. I'll run smarter at the race.
Actually felt great off both the bike and the run. Legs weren't sore at night or the next day, which was a huge improvement from RR#1.
Thinking now that my bike mojo may finally be returning and that my current FT number is a bit low. I'm seriously considering upping goal watts from 196 to 205 or so.
Time to race!
tom
Comments
One caution: all the recon reports coming out of the St George course say that it'll be the toughest in the U.S., on par with Silverman. Patience and discipline; save something for those last 8 miles.
I know that you're no newbie to the IM game but this course will crush a lot of dreams.
I heard the same thing about St. George in regards to difficulty. It wouldn't be surprising to see some DNF on the bike prior to the timelimit.
V
You are ready!
PS- Good words of caution from Bill- consider them carefully!
Hey Tom,
I have picked up here and there that you've been working extra on your swim. How are you feeling about that?
Matt
Re the swim, I feel my swim is better than last year, but I'm no superstar. Did my first open water swim last week with Simon (a rather quiet NorCal EN peep). 57 degrees, and we swam the entire 2.4 mile, 4200 meter distance. My face was frozen, but hat and booties made a huge difference. Another big confidence booster. The plan is to do the same thing again tomorrow and then the same type of longer distances in the the pool for the next week. I swam 4200 yards in the pool a couple of weeks ago and I was pretty tired when done. I've tried to swim three days a week, but most cases, I've averaged two for the past several months. Simon crushed me in the swim. He only learned to swim this past year in preparation for his first IM in Saint George. I'm hoping to catch him on the bike
Well done!
P
Great to hear your confidence!! See you in about a week....(holy crap!)
Congraduations on the RS#2. I had a differrent experience but it reminded me to be meticulous about nutrition on race day--that's where I blow on my RS#2. I did the IMSG course on our EN Club Recon date and then again for my RS#2. Just like Olivia stated it's hilly and the wind for the so called descent back into town will likely be in our face--dasterly headwind. I would imagine the bike split for IMSG will be 30 minutes slower than most. Let's hope I'm wrong but IMSG it is a tough course. If you stick to your game plan with a watts ceiling and also do what Coach Rich suggest by easing into things the first 90 minutes on the bike, you'll set yourself up for a good day. Remember IMSG is also about the Run. Everyone is talking about the bike before the race but after the race it will be about how tough the run was. I've been reviewing the 4 keys for race execution to keep me straight on race day. Thanks Coach RnP!
Tom
Put the wheelcover on for transport, then decide once you're up there if you should use it. Make sure to take your chain whip and tools though.
I'm a little iffy about the wheel cover at this point. Wind is typical for SG and if it's a typical day I'm going without. But, I plan to bring it just in case and I'll be watching the weather forcaste to make the final decision.
I'm also thinking about going without an aero helmet because it's so much climing and it's typical hot in SG. I guess I'll bring both helmets and decide there. What are the rest of you doing regading the wheel cover choice and areo helmet? Coaches RnP what are your thoughts on the matter?
hadn't thought about aero helmet, but I think I'm going to use mine. I haven't had much issues with over heating in the past, so I feel pretty comfortable with the decison to wear one.
Good thoughts on bringing tools to remove cover.
tom
You are totally ready! can't wait to meet everyone!