Food: 7 150cal eGels q 45’, 76 ounces of powerade for the ride = 230 cal/hr x 6 hours. + 48 ounces of water for the bike. For run 16 ounces of powerade and 16 ounces of water = 100 cal.
RUN: 10:50 (vdot of 43 @ 75% from pace charts + 30")
Actual:
Bike: 6:05 hours (109.2 Miles with 4300 feet of altitude gain). 181 watts, HR average was 116. iBike power seemed low compared to perceived effort but not in terms of average HR.
I did the RR on Friday due to schedule constraints. I picked a 8 mile loop around a local lagoon due to three traffic lights under I-5 (easy to time myself through only stopped twice at lights and once for commuter train) and a lot of free right turns.I figured goal mileage would put me in mid 4000’ range for elevation gain. Started easy but without wind a little before 6.
I wore cycling jersey with tri shorts and over my EN singlet. Made two stops at home to grab liquids at 2:30 and at 5:00. iBike power seemed low – it became quite windy and I am not sure that anenometer picked up wind I was working against. Felt good in the aero position for first 2-3 ½ hours but started to sit up on short 2-3 minute climb to stetch my back out – but stayed aero for a least 5:40 of ride. I kept my power for the short hills at 230 which is power gear 4 for me.
Food: Took eGels every 45’ with swig of water and powerade every 15 minutes ( I carried 20 ounce bottle of powerade and 16 ounces of water for each 2:30 segment - I carried a 16 ounce bottle of each for last hour).
Took 5’ at home to stow my bike, put shoes and socks on and ask my wife to get me some Coke. I was aiming for 10:50 (10:20 + 30”) and was running low 9:XX. I would walk about a minute every mile. First mile hurt but rest were only difficult due to my efforts to stay at goal pace. During my minute walks I would drink about 3-4 ounces of water alternating with powerade.
Pros: Bike went well – although power numbers were low but I was happy with my average pace on the bike. I was also happy with staying aero most of the ride. I have noticed on HIM that my back starts to hurt around 2:15 – this didn’t happen until 4:30 on the race rehearsal.I peed four times on the run and weighed my starting weight after my post run coke – so my hydration worked pretty well.
Cons: Power goals not met. Ran a little hot off the bike.
My RR. All my plans got pushed back a day due to the storms and flooding here in Texas. My training is such a roller coaster - last week did 80 miles of hills. This week, my back was killing me 10 miles out. And it was HOT and brutally humid and then a thunder storm came up and I got lightninged and rained on.Whine, whine, whine. And my hubby was sagging me and picked me up at 50 miles - should never have a bail out point - too easy to quit. I went back and did my run okay. A lot of it is mental - I find it hard to ride by myself and stay focused for that long. But I've got to fix my lower back problem in six weeks. Someday's its fine, other days, yuck. I may have been carrying too much crap in my jersey pockets. I've got another long hilly ride planned for next Saturday - Real Ale Ride in Blanco, supported with Beer after.
Swim went great the day before 1:28 - just call me Flipper(showing MY age) - I was thrilled with that. Six more weeks, six more weeks.
I had a great RR yesterday with the exception of a few nutritional issues to address. I started the morning off with scrambled eggs and toast. Keep things mild (and simple) was my motto for the day. On the ride I tested (which is the point of RR) a new Infinit blend and it turned out to give me sever GI distress about 3 hours in to the ride. I stopped for 15 minutes to take care of business and felt a lot better. I remixed the solution to dilute it and it made a huge difference. Over the 6 hours, I used 3 20 oz bottles of Infinit, 2 PowerGels, 2 bags of sportbeans, and 1 small PB&J at the end. I ended up completing 107 miles in 6:15:35 total time (2800' of climbing), and with the exception of the the GI issues I felt strong overall. The weather was perfect for the first 4 hours, then the storms started to move in and we had a 20+ mph head wind and that definitely sapped my mojo, but I dug deep and got home.
I spent the next 10-15 minutes putting up my bike and changing into my running gear. I went out and started slow, but with each mile I progressively got faster. By the 5th and 6th miles i was feeling good, completed the 6 miles in 50:44. From a nutrition standpoint, I only had water for the run.
Looking back, I need to manage my caloric intake and formula concentration better on the bike. I'll use the next few long weekend rides to get it dialed in. Overall a very successful RR.
PLAN: Park at PCH and Kanan-Dume Rd. 25 miles or so up coast on PCH then couple mile past start back to car and repeat! Finish and do similiar drill on run, but only 1.5 miles out back then 1.5 other way.
Shooting for .73IF with pNorm of 196 or so for 112 and 8:57 EP or 9:00. Shooting for 286 TSS from pacing chart.
Drink 4 bottles of INFINIT (bit heavy on calories as not water stops), 1 power bar
EXECUTION
Day dawned (out door at 5:45 am) really socked in with heavy marine layer. Not fog, but a layer. Those of you who have been around know what I am talking about.
First loop of bike was uneventful and pretty close to goal wattage. Did not drink two whole bottles, but probably due to smoothie and bagel/nutella within 45 minutes of starting. Got kind of warm, but damp all over from marine layer. Shed jacket for 2nd lap and topped off both bottles, plus grabbed PowerBar.
2nd lap of bike started with chain stuck in small ring up front. Cable housing had come loose so there was no tension to move derailleur up to big ring! SHIT! Decided I would bang out 2nd lap in small ring and just try to hit goal watts. About 30 minutes in I realized if I pulled cable house real hard and stretched it over top of steerer tube it might work. Yea Baby...it worked. Back in business. At about mile 75 I think I was daydreaming and just cruising along because I was not hitting my watts. Think there was a bit of pre-bonk coming so I woofed down 1/2 power bar and felt better. Just had trouble focusing on 2nd lap. Used INFINIT for couple years, but the coolness of the air was making me not want to drink. For 2nd lap I only manged to get down one bottle which was 300+ calories plus the PowerBar at 200 calories. Not enough for 2:45.
Got off bike at 110 miles in 5:41 and hit the run. Managed about a 3:00 minute transition at the car including getting bike on car and locked!
Run was totally uneventful though it almost killed me to run 9:00/miles. First mile was 7:45 and it felt easy. took it down a notch and managed to average 8:45 for 5 miles.
STATS: 110 miles, .68IF, 264 TSS Well short of goal. Looking at chart and planning on .73 and 286 showed 5:40 ride and I just can not believe I am capable of that. Have to trust the training!!
All in all good RR but some important lessons:
1. Need to focus on watts. I left some time on the table!! Not sure if using avg or current on the read out is better?? What do you all do?
2. Must get the nutrition down. Going to try PowerBars and water next RR for one lap, INFINIT for the other. Last year at IMCDA i did two concentrated bottles of INFINIT and washed down with water from aero bottle.
3. Nutrition did not bite me in butt during RR, but would have been travesty on race day!
4. Cable problem could have ended the day but managed to think through it! Critical lesson for race day and focusing on what you CAN control and not worrying about what you CAN NOT control!!
Comments
Here is my RR from yesterday
Plan:
Ride 6 hours at 210w, IF .70.
Food: 7 150cal eGels q 45’, 76 ounces of powerade for the ride = 230 cal/hr x 6 hours. + 48 ounces of water for the bike. For run 16 ounces of powerade and 16 ounces of water = 100 cal.
RUN: 10:50 (vdot of 43 @ 75% from pace charts + 30")
Actual:
Bike: 6:05 hours (109.2 Miles with 4300 feet of altitude gain). 181 watts, HR average was 116. iBike power seemed low compared to perceived effort but not in terms of average HR.
connect.garmin.com/activity/33265467
Run: 1:00 (10:20 pace with average HR of 127bpm).
connect.garmin.com/activity/33265474
I did the RR on Friday due to schedule constraints. I picked a 8 mile loop around a local lagoon due to three traffic lights under I-5 (easy to time myself through only stopped twice at lights and once for commuter train) and a lot of free right turns. I figured goal mileage would put me in mid 4000’ range for elevation gain. Started easy but without wind a little before 6.
I wore cycling jersey with tri shorts and over my EN singlet. Made two stops at home to grab liquids at 2:30 and at 5:00. iBike power seemed low – it became quite windy and I am not sure that anenometer picked up wind I was working against. Felt good in the aero position for first 2-3 ½ hours but started to sit up on short 2-3 minute climb to stetch my back out – but stayed aero for a least 5:40 of ride. I kept my power for the short hills at 230 which is power gear 4 for me.
Food: Took eGels every 45’ with swig of water and powerade every 15 minutes ( I carried 20 ounce bottle of powerade and 16 ounces of water for each 2:30 segment - I carried a 16 ounce bottle of each for last hour).
Took 5’ at home to stow my bike, put shoes and socks on and ask my wife to get me some Coke. I was aiming for 10:50 (10:20 + 30”) and was running low 9:XX. I would walk about a minute every mile. First mile hurt but rest were only difficult due to my efforts to stay at goal pace. During my minute walks I would drink about 3-4 ounces of water alternating with powerade.
Pros: Bike went well – although power numbers were low but I was happy with my average pace on the bike. I was also happy with staying aero most of the ride. I have noticed on HIM that my back starts to hurt around 2:15 – this didn’t happen until 4:30 on the race rehearsal. I peed four times on the run and weighed my starting weight after my post run coke – so my hydration worked pretty well.
Cons: Power goals not met. Ran a little hot off the bike.
Here are the splits from my swim RR. I swam in a 50 meter pool so was slower than my usual 25m times.
My 500m splits were
9:12, 9:21, 9:15, 9:07, 9:12, 9:11,
And I did the last 300m in 5:16
NB: Race Rehearsal Reports are piling up here as well.
All my plans got pushed back a day due to the storms and flooding here in Texas. My training is such a roller coaster - last week did 80 miles of hills. This week, my back was killing me 10 miles out. And it was HOT and brutally humid and then a thunder storm came up and I got lightninged and rained on.Whine, whine, whine. And my hubby was sagging me and picked me up at 50 miles - should never have a bail out point - too easy to quit. I went back and did my run okay. A lot of it is mental - I find it hard to ride by myself and stay focused for that long. But I've got to fix my lower back problem in six weeks. Someday's its fine, other days, yuck. I may have been carrying too much crap in my jersey pockets. I've got another long hilly ride planned for next Saturday - Real Ale Ride in Blanco, supported with Beer after.
Swim went great the day before 1:28 - just call me Flipper(showing MY age) - I was thrilled with that. Six more weeks, six more weeks.
I spent the next 10-15 minutes putting up my bike and changing into my running gear. I went out and started slow, but with each mile I progressively got faster. By the 5th and 6th miles i was feeling good, completed the 6 miles in 50:44. From a nutrition standpoint, I only had water for the run.
Looking back, I need to manage my caloric intake and formula concentration better on the bike. I'll use the next few long weekend rides to get it dialed in. Overall a very successful RR.
We are in the home stretch!
Aaron
RR#1
PLAN: Park at PCH and Kanan-Dume Rd. 25 miles or so up coast on PCH then couple mile past start back to car and repeat! Finish and do similiar drill on run, but only 1.5 miles out back then 1.5 other way.
Shooting for .73IF with pNorm of 196 or so for 112 and 8:57 EP or 9:00. Shooting for 286 TSS from pacing chart.
Drink 4 bottles of INFINIT (bit heavy on calories as not water stops), 1 power bar
EXECUTION
Day dawned (out door at 5:45 am) really socked in with heavy marine layer. Not fog, but a layer. Those of you who have been around know what I am talking about.
First loop of bike was uneventful and pretty close to goal wattage. Did not drink two whole bottles, but probably due to smoothie and bagel/nutella within 45 minutes of starting. Got kind of warm, but damp all over from marine layer. Shed jacket for 2nd lap and topped off both bottles, plus grabbed PowerBar.
2nd lap of bike started with chain stuck in small ring up front. Cable housing had come loose so there was no tension to move derailleur up to big ring! SHIT! Decided I would bang out 2nd lap in small ring and just try to hit goal watts. About 30 minutes in I realized if I pulled cable house real hard and stretched it over top of steerer tube it might work. Yea Baby...it worked. Back in business. At about mile 75 I think I was daydreaming and just cruising along because I was not hitting my watts. Think there was a bit of pre-bonk coming so I woofed down 1/2 power bar and felt better. Just had trouble focusing on 2nd lap. Used INFINIT for couple years, but the coolness of the air was making me not want to drink. For 2nd lap I only manged to get down one bottle which was 300+ calories plus the PowerBar at 200 calories. Not enough for 2:45.
Got off bike at 110 miles in 5:41 and hit the run. Managed about a 3:00 minute transition at the car including getting bike on car and locked!
Run was totally uneventful though it almost killed me to run 9:00/miles. First mile was 7:45 and it felt easy. took it down a notch and managed to average 8:45 for 5 miles.
STATS: 110 miles, .68IF, 264 TSS Well short of goal. Looking at chart and planning on .73 and 286 showed 5:40 ride and I just can not believe I am capable of that. Have to trust the training!!
All in all good RR but some important lessons:
1. Need to focus on watts. I left some time on the table!! Not sure if using avg or current on the read out is better?? What do you all do?
2. Must get the nutrition down. Going to try PowerBars and water next RR for one lap, INFINIT for the other. Last year at IMCDA i did two concentrated bottles of INFINIT and washed down with water from aero bottle.
3. Nutrition did not bite me in butt during RR, but would have been travesty on race day!
4. Cable problem could have ended the day but managed to think through it! Critical lesson for race day and focusing on what you CAN control and not worrying about what you CAN NOT control!!