RR#1
You guys ready for RR#1 this weekend. What is your plan; are you guys picking a time based on previous race times or are you just going to try and ride about .70IF and see where the TSS falls out. The weather looks like sh*t in calgary this weekend so it might be suck it up time!!!
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Wayne
Friday looks a little better then Saturday. I am off Friday so will get out and do the 70.3 Horse Creek loop just west of Cochran. Loop is ~45 km * 4=180 km some hills but nothing killer, then I will run (I mean jog) along the River. Since I am doing Calgary 70.3 Aug 1st (as a training day) the loop is good training grounds, 20 mins from my back door.
Did the 4 loops about 6 weeks ago without the run, so I have that time. The plan is for a repeat performance with a run and see how it feels. No PM here so need to keep the HR under control.
Need to listen to coach Ps week 14 podcast again did he say hammer the RR
Let us know how your weekend goes
Paul
Wayne,
I'm actually looking forward to RR#1 sort of. I know that I will not be making the 180K in 6 hours, but I am interested in seeing how far I get. I can't complain about hills here is Saskatchewan so it's got to be the wind
. In any event I too Thursday and have Friday off so I should be well rested going in to the RR. Sleep in on Thursday do the 2h15' run. Friday's workouts with the 3800M swim. Saturday I am not sure that the weather looks like but it does not matter to me I'll be out for the 6 hours hopefully 150K and then around 9K on the run.
I will probably take a slightly more conservative TSS as I will be out on the course for closer to 7 hours, so something like .68 maybe where I start for RR#1. Perhaps I will think about .7 and see if I blow up.
Gordon
@wayne since I have trained on my route for many years, I know roughly how far I will get in certain time so that is my measure.
Hey guys,
Hope to be more rested for the next RR. Cranked out an 30 k run on Thursday and I think that took the edge off my mojo.
At 6 hrs had 155 k logged on the bike. Should have, could have bike harder but maybe a 7 hrs IM bike is what I should do. The first 2 hr were JRA pace, had no mojo. Picked it up in the last two hrs.
Ran for 1:15 immediately off the bike. Took a while to find my stride. First part of the run was down hill and the legs took a pounding before I settled in. Half the run was at a very slow pace then picked it up to the steady pace. If it was race day I could have slogged it out but may not have been pretty at mile 18.
On Sunday I was not too wasted but the legs were a bit unsteady.
Good learnings. Defiantly got the sense of race day
In order to get to a flatter course I decided not to climb out of Victoria on our Richter Pass called the Malahat and got wife to drop me off on the other side. Plan was to head up Island for 6hrs, transition to run along the ocean side then hit a BandB for SAU as wife drove ahead of me.
I too am a HR rider, got to 174km at 6hrs thought of doing the extra 6 to make 180 but wife and truck was just ahead. Overall, I likely went a little too easy cuz there was lots in the tank though my shoulders and crotch felt the 6 hrs for sure. The run went well. My wife ran with me, we did out and back from truck so we could get a drink. Found it quite hot on the one return leg facing the sun downwind and I actually walked slowly during a shady section. OK after that.
Wanted to attach my garmin elevation for ya but can't seem to do that.
OK onto week 15.
tried to attach my garmin report
RR#1 in the books for me also. Based on my FTP of 243w my gearing was something like 162/170/179/187. I decided to ride the first part of the Calgary 70.3 course because it is a nice 76k loop and it's one of the few places where you don't feel like you're going to get run over. It's probably a little hillier that it should be for a race rehearsal but it was nice. I decided to try and hold an IF of .70 or 170w for the rehearsal and came in at .68 or 165w and a TSS of 279. It took about 6:05 with nature breaks and stops for refueling at the vehicle. I was trying out my new ride with accompanying new seat so I didn't know how it would feel but I think my body handled the distance in decent fashion. I do remember feeling pretty tired about 2/3 of the way through the ride and I don't know if it was from a late night beforehand, fighting a bit of wind and hills or lack of fuel. Based on the TSS chart I would guess that my FTP ifs fairly accurate and I should be able to run off the bike.
Remember when I said I thought I might be tired from lack of fuel, well I had a mini bonk at mile 2 of the run so I made a quick pit stop at the store for a smoothie and a cliff bar. After taking it in and sitting for a few minutes off I went feeling much better. I was just shy of completing 6 miles in an hour but I thought the recovery was not so bad.
A couple of things I learned were to monitor my fuel intake on the bike a little more closely so i'm able to give myself a fighting chance on the run. Also, my VI was 1.09 which is not so bad for a hilly course but I found myself sitting up a little more than I would have liked in the last 1/3 of the bike so I need to get the feel of my new bike dialed in.
I have a couple questions i'll throw out to the crowd here. How would you differentiate between a short and a long hill for gearing purposes (eg) is short 500m and long something greater than that...). Also, my Garmin says I burned something like 3310 calories. How accurate is that and how does one even go about putting that much fuel back into their body. My Infinit mix is 275Cal per 2 scoops and I used 3 bottles with 3 scoops each for a total of around 1238Cal. Do you think I was a bottle short? I also had one Hammergel and a bag of Sharkies as I felt I might be short on calories.
Anyway, looking forward to the next 6 weeks and especially to the next rehearsal where i'll sort everything out.
Duration: 6:04:51
Work: 3307 kJ
TSS: 279.4 (intensity factor 0.678)
Norm Power: 165
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 111.601 mi
Elevation Gain: 3378 ft
Elevation Loss: 3286 ft
Grade: 0.0 % (85 ft)
Min Max Avg
Power: 0 367 151 watts
Cadence: 30 186 81 rpm
Speed: 0 37 18.4 mph
Pace 1:37 0:00 3:16 min/mi
Altitude: 3886 4464 4186 ft
Crank Torque: 0 645 162 lb-in
You guy are rock stars.
Tim nice to have the truck support and someone to run with. BB good thinking.
Wayne I think you nailed it. And yes I think it is a bit hilly for the RR but I will use for RR# 2 for repeatability. I am jealous of your PM data.
Looks like you were taking in ~260 cals/hrs.
When I transitioned to the run I downed 1/4 of a banana and ~3 spoons of cooked rice (leftovers) then I ran with an open jell and just nibbled very slowly. I needed a light carb top-up after the bike. On my first the long bike six weeks ago I lost my appetite after 130k so I expect the same on race day.
@Wayne,
I have done IMC 3 times (04,07,and 08) and continue to tweak my nutrition. I have cut back from 350 to 300 cal per hour on bike to 250 this year. So far things are going good albeit the longest run off of long bike has been only 60min but I know I can consume 100-200 cal per hr on the run from experience.
I have done 2 1/2irons this year on only 500 cal for the bike and nailed both runs sipping gels all the way.
As for electronic devices calculating actual calories burned IMHO consider them 70-75% accurate, the bigger question is Hwo much do I have to recover to sustain the race distance? During training we recover with calories to ensure we can train successfully the next day.
There is a thread in the main forum list on nutrition you might want to check out.
Thanks Tim. I agree that it is going to be an ongoing proces to get things just right but i'm sure i'll be fine. I also did a 1/2 about 3 weeks ago and nailed it doing around 500cal on the bike and 1 gel and water on the run. I think this RR was a combo of being tired from staying up late and the fact that I haven't actually ridden 6 hours before and then tried to run!!! I'll definitely check out that other thread.
Great job Wayne (and Tim and Paul!)
Great Job with the RR's.
Mine was a bust and I pulled the pin 2 hours in. I felt bad on Thursday for the long run, did not do much HMP stuff and just got in 2 hour. Friday's swim felt good and when I got on the bike I just had no energy.
The .7 in from 3 minutes to 2 hours felt hard, more like PE 8. So I deceided to shut it down. I am on work travel until Wednesday evening and decided to just not do any workouts until Thursday.
Gordon
Good call on pulling the plug Gordon - I have a feeling that finishing it would have dug you into a deep hole that it may have taken a while to get out of. That was your body telling you something - enjoy the few days off (just let the workouts go...it's more liberating that way), recover, and get back to it later this week!
Waitasec Wayne - you were trying out your new ride!?!