Oh Jim, sorry you had a rough day out there! The rubbing brake alone could account for the slower than anticipated time. Plus on race day you won't be stopping/slowing at intersections to wait/look for traffic---your race day bike split could be up to 45 -50 min faster minus the brake rubbing, a higher IF, and no traffic.
Don't be too hard on yourself...you nailed your nutrition and hydration. And despite having a crappy attitude, you stayed focused enough to ride that course with a low VI.
Rest up and recover...So many amazing good things are coming your way. I just know it.
Jim- I'm sorry you were so bummed about the results- I knew something was up when I didn't see any posts from you. But Kitboo and Matt (and the other Matt too I'm sure) are all right- you did a great job under the circumstances. Rubbing wheel, in the rain, on tired legs, with little sleep all week? Hey- throw all that stuff out the window and you'r easily 15 min faster right there! Don't judge the RR, just take whatever lessons there are to be learned and then let it go. I'm sure RR#2, and more importantly race day are going to be executed by you in true EN Ninja form!
Jim- To echo what others have said, sorry you had a crappy day. You said you felt worse than you did @ ;Moo Camp, but remember you have almost an additional month of TOUGH A ** training under your belt.
J@im--remember Matt wisely reminding us that we were going into that RR day with a lot of built-up fatigue? Amen on that! Remember, the RR is NOT a reflection of race day. Two entirely different situations. RR is a long training day when one is extremely tired. You glom onto the things that went right, and try to fix all the went not-as-planned. In fact, the fatigue almost helps us dial in things with more clarity. The brake rubbing almost torched Lance's Tour one year--huge time sink right there. I think the day went pretty well, all things considered. And as P is fond of saying about RRs, "it's why we do two. " You are SO ready, and we all see it.
Hey Jim, Keep your head up, if everything went perfectly you'd be all cocky and may not have that mental edge you will need going into this race.
As a youth coach for many years, I tell my players I'm never disapointed when we lose, because we learn way more about ourselves and what we need to focus on and improve when things don't go right then when we win and think all is great.
Be thankful for all the lessons you learned, get psyched and be even more prepared for the next RR, make a few more mistakes then, and be so totally mentally and physically prepared for the only day that matters.
As a little extra motivation, I'll let you know that one of my goals is to draft off of you on the run, so hopefully I can catch you at some point and tuck in behind that tall frame of yours.
Keep up the positve attitude, you've put in the work, you just need to restore some of that energy, and do all the little things right.
Hey guys, thanks for all of your words of encouragement! You sure know how to make a dude feel better.
@Matt S - I think you hit the nail on the head, thanks for helping me realize the root cause of my frustration. I'm a very structured, disciplined person. So when someone puts a plan in front of me (training plan workout, race rehearsal plan, race execution plan) I intend to hit it 100% exactly as written. And my record of executing my RR plans and race execution plans the past couple years has led to high expectations for future ones. So when I didn't hit this one exactly I freaked a little. Sorry to be all "boo hoo" about it.
I took a different look at my power data last night and used mancona's RR report from last year to format it. It doesn't look so bad but I'd like to see those NP/IF numbers a little higher for the next RR:
Hour by Hour: 1 – 41.8 TSS / 0.646 IF / 189 NP / 1.04 VI / 113 HRavg / 657 kJ 2 – 47.9 TSS / 0.691 IF / 203 NP / 1.04 VI / 117 HRavg / 700 kJ 3 – 49.1 TSS / 0.700 IF / 205 NP / 1.04 VI / 118 HRavg / 711 kJ 4 – 47.8 TSS / 0.691 IF / 202 NP / 1.06 VI / 116 HRavg / 691 kJ 5 – 50.2 TSS / 0.708 IF / 207 NP / 1.06 VI / 119 HRavg / 706 kJ 6 – 42.6 TSS / 0.683 IF / 200 NP / 1.07 VI / 118 HRavg / 616 kJ
Reminder: 210 watts was my target. My focus obviously fades after hour 3 as evidenced by higher VI; but that was also when it really started raining hard. I'm amazed at how low my HR is this year - last IM (2008 IMLou) my HR for RRs and the race was more like around 130 bpm.
Hey Jim, to echo the others, with _everything_ you had going on before/during the ride, not suprising that the numbers weren't what you expected. Very simply...this is why we do 2x RR's. Just chalk it up as a learning opportunity, decent training day, and move on!
Busy week at work, so getting everything ready for the RR on a Friday was crazy. Max was enormously helpful, bringing me what I needed while I went over lists- and he made some of my bottles.
Had to drive to Cape Cod to meet Aimee. Summer traffic is crazy. Got to hotel and slept well. Woke up at 2 am for Odwalla protein shake, then 5 am for good and Bolthouse Farm protein shake.
We hit the road at 6:15. Very hot and humid. Car did a right turn in front of Aimee. There is no other traffic around. Really? They were that pressed for time. Ugh!
Majority of ride was on rail trail with a slightly different return route. A very flat course. We did the same loop twice. 2nd time, road section had much more traffic and we again had a close call, this time with trucks/ vans. Rail trail was quite crowded at times.
We managed 106 miles in 6:13. VI 1.06. NP 116. IF 0.62. Guess I was coasting more than I realized while waiting to pass.
Nutrition from Infinit was spot on. First loop I had the Endurolytes without problem. 2 Fig Newtons at turn around on first loop and I developed a stomach ache. So they are out for next RR. On the 2nd loop, Enduolytes upset my stomach. Will try S-caps next RR.
Beginning loop #2, I started to get confused about how much to drink. Felt foggy. Finally at about 4:15 into the ride, I had my first Gu with caffeine. The fog lifted, my stomach was fine! An hour later I had another. PERFECT!
T2 and we were off. Like everyone I had a hard time slowing down, but I was determined. Basically I was 12 seconds/mile fast the first mile, next 2 were spot on. Picked it up for the return, but only to LRP+10.
Felt good but wanted to be done. Wandered down to the beach to stand in the ocean for a while and cool off. Drank my Infinit recovery. Powerbar recovery didn't taste quite as good.
Outdoor shower and it was heavenly! Drove 2 hours back home and although I am a bit stiff, I feel better than I ever have after a RR. This was my first time using power and it really kept me honest.
Thanks to all for the feedback on the plan and for your RR notes from last week- it all helped.
Sounds great Michele! Next time, I'd have a caffeine tab or a caff gel at closer to the 3 hour mark. That will boost you before you get into fog brain. Sometimes you need more than one to stay alert. Otherwise, sounds like so much is dialed in. Nice, nice, nice!
Meh...I was hoping that by waiting a day I'd be less frustrated with RR#1, but I'm not. Though I do see somethings that were good, I really am unhappy overall with how things went. Any advice/hints would be appreciated. Ok...
Thursday:
Regular lunch, 500 calorie Naked juice green machine for dinner.
Friday:
2am- 300/400 calories NJGM; 5am 500 calories NJGM
I meant to take in 1000 total, since I won't be taking in anything else before the swim, but it was just too much to drink. Think I will have to start at 4am instead of 5am to be comfortable. And I think that I might go liquid after breakfast the day before, or eat lunch much earlier in the day, as while I didn't have any problems once I started my race rehearsal, I was definitely dealing with things right up to the start, which I don't want to be doing on race day. I can't take in anything before the swim because everything- gels, beans, blocks, sports drinks- all seem to cause me to burp, or have that painful I have to burp feeling, throughout the swim. So I'm taking all my needed calories ahead of time and sticking to water up to an hour before.
Bike Setup:
40 oz of 1200 calorie concentrated Infinit in Speedfil, and 32 oz of water in Aerodrink
I had some major problems with my Speedfil leaking in my bag, and then when I started drinking it it was no longer mixed, it was all very weird. But, while my nutrition felt fine for the most part, I have no idea how many calories I actually took in. This will be fixed for RR#2, I have a better system in mind.
Bike Course:
3 x out and back in Chicago suburbs with each out and back 34.5 miles. The ride is similar to WI with rolling hills, false flats, and a few climbs)
Goals: 60 min. at IF .68 = 102 watts, and remainder at IF .70 = 110 watts
Started off fine, and actually appeared that I was hitting my 102 - or at least averaging it, and I wasn't overspiking when climbing hills.
First hour (the out portion of my ride): Norm power 101, VI 1.08, IF .646
The ride back felt good too, thought I was hitting my 110. Got back to my car, refilled my water, stopped for the bathroom, and headed back out. Riding out again my left knee had a little dull ache, which is normal with extended biking. I had an ACL reconstruction done about 7 years ago and they used my own patellar tendon so I get some tracking pain from time to time. I made a mental note to wear some Kinesio tape the next time I ride. I got to my turnaround section, made my turn, and heard my knee pop, and then my dull pain started to include sharp stabbing pains. So I had a mini freak out, then calmed myself down, and then made the decision that I wouldn't do the 3rd out and back, since I was in pain and this was only RR#1, and I would do a shortened run after I got back just to see what the state of things was. Finished my leg back, trying to hold watts steady, but I was definitely having problems and know I spiked a lot. Got back to the car, tossed on run shoes and went out. Felt great on the run, no knee pain (extremely frustrating, but definitely a positive to know on race day!), but I stopped after 15 minutes just to be safe. Got home, there's definitely water on my knee, though not huge amounts. I iced it throughout the day, and it's pretty much gone today except for slight puffiness and some stiffness. I was extremely unhappy when I saw the data for my ride after the first hour at the point I should have been riding .7 IF = 110
Back to car: Norm power 105, VI 1.08, IF .675
Out #2: Norm power 103, VI 1.07, IF .657
Back #2 (with knee issues): Norm power 95, VI 1.14, IF .608
I'm not sure if I'm just misreading the power meter, thinking I'm riding at higher watts when I'm really not. I definitely had some trouble finding the "sweet spot" but was thinking I should aim lower rather than higher, but seeing the data makes me think I overcompensated too much. Considering the hills, etc. I'm pretty happy with my VI (well, aside from the final back, but at that point I was just happy to get back). I just need to increase my power, so I think for the next time I'll aim higher, like 115, since most times when I think I'm riding consistently at one target I end up being under it.
With 2 weeks until the next RR, and 5 weeks until the race, I'm going to concentrate heavily on doing some specific patellar/knee exercises that I had been given to try and strengthen my knee. That should help. I'll also be using the Kinesio tape as I've had really good experience with that in the past in helping the knee tracking on the bike.
Overall, I'm frustrated with RR#1, but I know this is why we do them. So I need to focus and get ready for #2 so I can nail it and go into WI confident.
Jennifer- This is why we do 2 RR. Work out kinks. While I too was not thrilled to see my IF of 0.62 overall, it was what it was. I thought I had ridden harder. Now I am getting that crazy thought- "that wasn't a hard enough workout, I need to go really hard next time". Trying to tame that beast and not over cook things next go round. Let's keep each other even. Hope the knee continues to improve.
Jennifer- one thought about the naked green juice stuff...just wondering if that is too potent to drink for a pre race meal? My stomach is churning just thinking about drinking that...u might want to stay with something easier on the stomach...does the naked stuff have fiber in it? Sorry bout your knee....just like previous injuries to act up when we need to get training done!! Hope the ache goes away
Michele- good job on watching your watts!! looks like u nailed it...IF a little low, but now that you know what that feels like, bet u can kick it in next time! Oh and about the car that pulled in front of Aimee...I hate that!!! what are people thinking when they do stuff like that...makes the ole blood boil All in all...good work chicka!
Michele- I also take a caffeine pill to help with focus- give it a try in the next RR. On the Endurolytes- funny you should mention it. I took 2 S caps today and shortly afterwards started dry heaving- the same upset tummy feeling I get with some vitamines. I've used S-caps before without any trouble, but I think the dosage of 2 was just too much. So check that out. Finally- I found Boathouse Smoothies down here (totally shocked me). Tried the Moca Java Protein thing this morning and it went down smooth. Thanks for the recomendation
Jennifer- I'd say you had a fantastic RR#1! You learned a ton from that rehearsal and have already identified some strategies for doing things different next time. That's the whole point- don't beat yourself up!
Riding on Cape Cod is like taking your life in your own hands, if you ask me. Sounds like it should be idyllic--more often it's hair raising. Narrow roads, too much traffic, people in a hurry in the summer, I've never much enjoyed it during these months.
@Jennifer--like you I was low on the IF. This is my third IM, and I've been low on every RR, and in every race. Not sure how to bump it up just those few places without feeling like I'm chasing watts all day long. My DH can hit it virtually all the time, and he just keeps tabs on the average and goes higher when he needs to. Think I'll put up a post about this... Anyway, you got it done, and your knee settled down. It's all good, GF!
-Up @ 0430 ( since no swimming, I opted to not take in the 2 am Naked Juice)
-Breakfast of oatmeal (210 cal), NJ (280 cal), banana (80 cal), soy latte (100 cal) = ~ 600 cal
Pre ride weight = 129.2
Post ride weight = 127.2
I also decided to calculate my watts based on FTP of 180, not 185. I haven’t tested in weeks, but based on WKO think it is more realistic.
Race wattage calculator: (.70)
120
126 (goal)
132
139
Ride:
Start point was Chickamauga Battlefield (National Park) in No, Ga. I arrived @ 0545 with the intent to be AIS @ 0600. Didn’t quite appreciate just how DARK it was there that time of day AND it was foggy. Many people run and ride from here so I just sat tight until about 6:10 then saw another rider head out. Went out for the first 30 min with my headlamp. It was a bit creepy with all the fog and not easy to see. Won’t be doing that again.
Here is the breakdown:
I thought I had saved HR 1-2 also, but I guess not!! ( no calories the first hour since I had just eaten @ 0500, h20 q15min)
HR 2-3: NP 121/ IF .67/ VI 1.04 ( 3 Clif Blocks, 1 Scap, Infinit and h20 sips q15min)
HR 3-4: NP 115/IF .64/ VI 1.08 ( 3 Clif Blocks, 1 Scap, Infinit and h20 sips q15min) stopped to pee
HR 4-5: NP 116/ IF .64/VI 1.06 (200 mg caffeine, Clif Mojo Bar, h20 sips q15min)
I transitioned quickly, it was ~ 12:45 and around 91 degrees.
Goal Pace first 6 miles = 11:30
Mile 1 = 11:20 (had to take walk breaks to slow)
Mile 2 = 11:24
Mile 3 = 10:38
Mile 4 = 10: 40
I called it a day @ 4 miles due to heat and I was feeling a bit woo*y. Haven’t trained or worn a HRM in years, but felt tachycardic. I may not do the Vivarin on 2nd RR and see what happens.
Total cal = ~ 1000
Fluids = 120 ounces
Overall:
Watts- I feel like I need to go .68 on the watts, tried to go .7 and got less. If I plug .68 of 180 into the wattage calculator I road close to that today.
VI: Need to improve on this
Nutrition- I feel pretty good about, was maybe a bit behind going into the run.
Hydration: My NEMESIS!! I feel like every time I turned around in the first 3 hours I needed to pee. This is an issue for me as I CANNOT pee on the bike as hard as I try.
FYI: Scaps disintegrate in high humidity!!
Feel free to critique, recommend, advise!! Thanks!
@Gina- Looks like a solid day! Nice work. As always this is a excellent learning process. Looks like you already picked up on things to change. I wouldn't let the not peeing on the bike discourage you from continuing to hit the liquids... in '08 when it was sweltering hot here on race day, the # of times or urge to pee helped me to know I was getting enough fluids which is so critical in weather like this. One suggestion- on the caff pill, maybe try just taking half vs full one rather than total eliminate? I did find that the Viviarin really helped with the foggy medicine head feeling the last hour or so on the bike. On the S-caps- I keep them in one of the Hammer coin purse things and they hold up well for me (unless they do get wet- ie if they are in my pocket and I dump water on my head kind of thing).
Great job Gina- and good lessons learned too. My S-caps fall apart in the humidity too- even in the little Hammer coin purse thingie. But I think my sweaty hands touching them doesn't help! Not sure how to fix that issue.
Gina- I agree with Kris re: half the caffeine instead of dropping it completely. Or a different form. Since you are able to tolerate a few different nutrition sources, I think the caffeinated gel tasted great, but I don't take them any other time. Will you put the Clif Bar in BSN?
As for disintegrating- I keep my caps for race day in the bento, plus they are in a plastic flip top dispenser, works with a finger. it all stays pretty dry. But I don't take them on the run because the noise from that plastic thing drives me crazy. then I go with the coin purse thingy.
Also, starting to think that the epidemic of low IF on the RR is due to fatigue and not lack of trying.
G--I know you can't see it b/c you're in the middle of it all, but you are SOLID. I think you have set yourself up this time around for a really excellent Ironman. I mean that. The RR was great. A few things to tweak, but they're minor. The low IF thing bugs me too Maybe we should post a question to the coaches and the team about it--we're all doing it. Looked back to IMFL, and rode that only at .62. Left a lot on the table there, and would prefer to get closer to .70, esp since my numbers are lower going into this race. Nice work, sister. Really great.
Michele: Nice job on the RR. I agree with Linda with some caffeine later in the ride. I will typically take a caffeinated gel instead of a Vivarin as I'm a caffeine light weight.
Jennifer: First, I really hope your knee is better. Second, I know you didn't have a nutrition issue with your RR...but I'm going to geek about a bit. So 1200 Cal of Infinit in your Speedfill = 6 servings (200 Cal each) of Infinit for a 6 hour ride, right? So each serving of Infinit should be mixed in 20 oz of fluid to be "normal" concentration---as in, you don't need to dilute it. So the amount of fluid that should be taken with your 6 servings of Infinit should be 20oz x 6 = 120oz.
The Speedfill hold 40oz + 32oz in aerodrink = only 72oz of fluid. If you took in the 1200Cal of Infinit with just 72 oz of fluid, the solution would be too concentrated which could lead to dehydration and GI upset. You would have needed to add another 48oz of water to the mix---which would be refilling the aerodrink 1.5 more times. Just something to think about for RR#2.
Gina: A 2 pound weight loss = about 32 oz of fluid. Over 6 hours on the bike, that's just an extra 5 ish ounces an hour---like a moderate mouthful of water. I think you did well in the heat with your hydration for the course of a LOOONG and hot day.
I think the tachycardia was probably more the caffeine than the water/weight loss.
I Scaps are in a plastic, flip-top, tube container (that used to have mini M&M's in it) in the bento box like Michele. They stay pretty dry in there, but then I don't live in TN. For the run, I put them in a smaller, squarish container that used to hold Tic Tac Chill Mints. Those containers fit better in my tri top and don't fall out. Here's a pic of the container:
HAHAHAHA- I can't see pic of the container. I see a logo of "Candyaddict.com" which is so accurate for me at this point. I have to keep the candy in the freezer so it is out of site and less appealing to my teeth.
Comments
Don't be too hard on yourself...you nailed your nutrition and hydration. And despite having a crappy attitude, you stayed focused enough to ride that course with a low VI.
Rest up and recover...So many amazing good things are coming your way. I just know it.
Jim, What Kitima said. Another thing to remind yourself is that you have consitently been the execution ninja on race day when it really counts.
Jim- To echo what others have said, sorry you had a crappy day. You said you felt worse than you did @ ;Moo Camp, but remember you have almost an additional month of TOUGH A ** training under your belt.
Don't look back, just keep moving forward!
J@im--remember Matt wisely reminding us that we were going into that RR day with a lot of built-up fatigue? Amen on that! Remember, the RR is NOT a reflection of race day. Two entirely different situations. RR is a long training day when one is extremely tired. You glom onto the things that went right, and try to fix all the went not-as-planned. In fact, the fatigue almost helps us dial in things with more clarity. The brake rubbing almost torched Lance's Tour one year--huge time sink right there. I think the day went pretty well, all things considered. And as P is fond of saying about RRs, "it's why we do two. "
You are SO ready, and we all see it.
Hey Jim, Keep your head up, if everything went perfectly you'd be all cocky and may not have that mental edge you will need going into this race.
As a youth coach for many years, I tell my players I'm never disapointed when we lose, because we learn way more about ourselves and what we need to focus on and improve when things don't go right then when we win and think all is great.
Be thankful for all the lessons you learned, get psyched and be even more prepared for the next RR, make a few more mistakes then, and be so totally mentally and physically prepared for the only day that matters.
As a little extra motivation, I'll let you know that one of my goals is to draft off of you on the run, so hopefully I can catch you at some point and tuck in behind that tall frame of yours.
Keep up the positve attitude, you've put in the work, you just need to restore some of that energy, and do all the little things right.
Good luck on your next RR.
@Matt S - I think you hit the nail on the head, thanks for helping me realize the root cause of my frustration. I'm a very structured, disciplined person. So when someone puts a plan in front of me (training plan workout, race rehearsal plan, race execution plan) I intend to hit it 100% exactly as written. And my record of executing my RR plans and race execution plans the past couple years has led to high expectations for future ones. So when I didn't hit this one exactly I freaked a little. Sorry to be all "boo hoo" about it.
I took a different look at my power data last night and used mancona's RR report from last year to format it. It doesn't look so bad but I'd like to see those NP/IF numbers a little higher for the next RR:
Hour by Hour:
1 – 41.8 TSS / 0.646 IF / 189 NP / 1.04 VI / 113 HRavg / 657 kJ
2 – 47.9 TSS / 0.691 IF / 203 NP / 1.04 VI / 117 HRavg / 700 kJ
3 – 49.1 TSS / 0.700 IF / 205 NP / 1.04 VI / 118 HRavg / 711 kJ
4 – 47.8 TSS / 0.691 IF / 202 NP / 1.06 VI / 116 HRavg / 691 kJ
5 – 50.2 TSS / 0.708 IF / 207 NP / 1.06 VI / 119 HRavg / 706 kJ
6 – 42.6 TSS / 0.683 IF / 200 NP / 1.07 VI / 118 HRavg / 616 kJ
Reminder: 210 watts was my target. My focus obviously fades after hour 3 as evidenced by higher VI; but that was also when it really started raining hard. I'm amazed at how low my HR is this year - last IM (2008 IMLou) my HR for RRs and the race was more like around 130 bpm.
Hey Jim, to echo the others, with _everything_ you had going on before/during the ride, not suprising that the numbers weren't what you expected. Very simply...this is why we do 2x RR's. Just chalk it up as a learning opportunity, decent training day, and move on!
Unfortunately every ride can't be a great ride. You still have what it takes. Keep your chin up and crush the next RR and the race.
Busy week at work, so getting everything ready for the RR on a Friday was crazy. Max was enormously helpful, bringing me what I needed while I went over lists- and he made some of my bottles.
Had to drive to Cape Cod to meet Aimee. Summer traffic is crazy. Got to hotel and slept well. Woke up at 2 am for Odwalla protein shake, then 5 am for good and Bolthouse Farm protein shake.
We hit the road at 6:15. Very hot and humid. Car did a right turn in front of Aimee. There is no other traffic around. Really? They were that pressed for time. Ugh!
Majority of ride was on rail trail with a slightly different return route. A very flat course. We did the same loop twice. 2nd time, road section had much more traffic and we again had a close call, this time with trucks/ vans. Rail trail was quite crowded at times.
We managed 106 miles in 6:13. VI 1.06. NP 116. IF 0.62. Guess I was coasting more than I realized while waiting to pass.
Nutrition from Infinit was spot on. First loop I had the Endurolytes without problem. 2 Fig Newtons at turn around on first loop and I developed a stomach ache. So they are out for next RR. On the 2nd loop, Enduolytes upset my stomach. Will try S-caps next RR.
Beginning loop #2, I started to get confused about how much to drink. Felt foggy. Finally at about 4:15 into the ride, I had my first Gu with caffeine. The fog lifted, my stomach was fine! An hour later I had another. PERFECT!
T2 and we were off. Like everyone I had a hard time slowing down, but I was determined. Basically I was 12 seconds/mile fast the first mile, next 2 were spot on. Picked it up for the return, but only to LRP+10.
Felt good but wanted to be done. Wandered down to the beach to stand in the ocean for a while and cool off. Drank my Infinit recovery. Powerbar recovery didn't taste quite as good.
Outdoor shower and it was heavenly! Drove 2 hours back home and although I am a bit stiff, I feel better than I ever have after a RR. This was my first time using power and it really kept me honest.
Thanks to all for the feedback on the plan and for your RR notes from last week- it all helped.
Sounds great Michele! Next time, I'd have a caffeine tab or a caff gel at closer to the 3 hour mark. That will boost you before you get into fog brain. Sometimes you need more than one to stay alert. Otherwise, sounds like so much is dialed in. Nice, nice, nice!
Meh...I was hoping that by waiting a day I'd be less frustrated with RR#1, but I'm not. Though I do see somethings that were good, I really am unhappy overall with how things went. Any advice/hints would be appreciated. Ok...
Let's keep each other even.
Hope the knee continues to improve.
Jennifer- one thought about the naked green juice stuff...just wondering if that is too potent to drink for a pre race meal? My stomach is churning just thinking about drinking that...u might want to stay with something easier on the stomach...does the naked stuff have fiber in it? Sorry bout your knee....just like previous injuries to act up when we need to get training done!! Hope the ache goes away
Michele- good job on watching your watts!! looks like u nailed it...IF a little low, but now that you know what that feels like, bet u can kick it in next time! Oh and about the car that pulled in front of Aimee...I hate that!!! what are people thinking when they do stuff like that...makes the ole blood boil
All in all...good work chicka!
Riding on Cape Cod is like taking your life in your own hands, if you ask me. Sounds like it should be idyllic--more often it's hair raising. Narrow roads, too much traffic, people in a hurry in the summer, I've never much enjoyed it during these months.
@Jennifer--like you I was low on the IF. This is my third IM, and I've been low on every RR, and in every race. Not sure how to bump it up just those few places without feeling like I'm chasing watts all day long. My DH can hit it virtually all the time, and he just keeps tabs on the average and goes higher when he needs to. Think I'll put up a post about this... Anyway, you got it done, and your knee settled down. It's all good, GF!
Full report to follow, but RR #1 done. IF was LOW!!
IMWI RR #1
8/07/10
Pre ride:
- Up @ 0430 ( since no swimming, I opted to not take in the 2 am Naked Juice)
- Breakfast of oatmeal (210 cal), NJ (280 cal), banana (80 cal), soy latte (100 cal) = ~ 600 cal
Pre ride weight = 129.2
Post ride weight = 127.2
I also decided to calculate my watts based on FTP of 180, not 185. I haven’t tested in weeks, but based on WKO think it is more realistic.
Race wattage calculator: (.70)
120
126 (goal)
132
139
Ride:
Start point was Chickamauga Battlefield (National Park) in No, Ga. I arrived @ 0545 with the intent to be AIS @ 0600. Didn’t quite appreciate just how DARK it was there that time of day AND it was foggy. Many people run and ride from here so I just sat tight until about 6:10 then saw another rider head out. Went out for the first 30 min with my headlamp. It was a bit creepy with all the fog and not easy to see. Won’t be doing that again.
Here is the breakdown:
I thought I had saved HR 1-2 also, but I guess not!! ( no calories the first hour since I had just eaten @ 0500, h20 q15min)
HR 2-3: NP 121/ IF .67/ VI 1.04 ( 3 Clif Blocks, 1 Scap, Infinit and h20 sips q15min)
HR 3-4: NP 115/IF .64/ VI 1.08 ( 3 Clif Blocks, 1 Scap, Infinit and h20 sips q15min) stopped to pee
HR 4-5: NP 116/ IF .64/VI 1.06 (200 mg caffeine, Clif Mojo Bar, h20 sips q15min)
HR 5-6: NP 119/IF .66/VI 1.06 ( 6 Clif Blocks, forgot the Scap cap, h20 q15)
Entire Workout:
6:01:54
Work 2335 kj
TSS 244.2 (IF .64)
NP 115
VI 1.07
Distance 101.65
Run:
I transitioned quickly, it was ~ 12:45 and around 91 degrees.
Goal Pace first 6 miles = 11:30
Mile 1 = 11:20 (had to take walk breaks to slow)
Mile 2 = 11:24
Mile 3 = 10:38
Mile 4 = 10: 40
I called it a day @ 4 miles due to heat and I was feeling a bit woo*y. Haven’t trained or worn a HRM in years, but felt tachycardic. I may not do the Vivarin on 2nd RR and see what happens.
Total cal = ~ 1000
Fluids = 120 ounces
Overall:
Watts- I feel like I need to go .68 on the watts, tried to go .7 and got less. If I plug .68 of 180 into the wattage calculator I road close to that today.
VI: Need to improve on this
Nutrition- I feel pretty good about, was maybe a bit behind going into the run.
Hydration: My NEMESIS!! I feel like every time I turned around in the first 3 hours I needed to pee. This is an issue for me as I CANNOT pee on the bike as hard as I try.
FYI: Scaps disintegrate in high humidity!!
Feel free to critique, recommend, advise!! Thanks!
@Gina- Looks like a solid day! Nice work. As always this is a excellent learning process. Looks like you already picked up on things to change. I wouldn't let the not peeing on the bike discourage you from continuing to hit the liquids... in '08 when it was sweltering hot here on race day, the # of times or urge to pee helped me to know I was getting enough fluids which is so critical in weather like this. One suggestion- on the caff pill, maybe try just taking half vs full one rather than total eliminate? I did find that the Viviarin really helped with the foggy medicine head feeling the last hour or so on the bike. On the S-caps- I keep them in one of the Hammer coin purse things and they hold up well for me (unless they do get wet- ie if they are in my pocket and I dump water on my head kind of thing).
Super work gal!!
As for disintegrating- I keep my caps for race day in the bento, plus they are in a plastic flip top dispenser, works with a finger. it all stays pretty dry. But I don't take them on the run because the noise from that plastic thing drives me crazy. then I go with the coin purse thingy.
Also, starting to think that the epidemic of low IF on the RR is due to fatigue and not lack of trying.
G--I know you can't see it b/c you're in the middle of it all, but you are SOLID. I think you have set yourself up this time around for a really excellent Ironman. I mean that. The RR was great. A few things to tweak, but they're minor. The low IF thing bugs me too Maybe we should post a question to the coaches and the team about it--we're all doing it. Looked back to IMFL, and rode that only at .62. Left a lot on the table there, and would prefer to get closer to .70, esp since my numbers are lower going into this race.
Nice work, sister. Really great.
Michele: Nice job on the RR. I agree with Linda with some caffeine later in the ride. I will typically take a caffeinated gel instead of a Vivarin as I'm a caffeine light weight.
Jennifer: First, I really hope your knee is better. Second, I know you didn't have a nutrition issue with your RR...but I'm going to geek about a bit. So 1200 Cal of Infinit in your Speedfill = 6 servings (200 Cal each) of Infinit for a 6 hour ride, right? So each serving of Infinit should be mixed in 20 oz of fluid to be "normal" concentration---as in, you don't need to dilute it. So the amount of fluid that should be taken with your 6 servings of Infinit should be 20oz x 6 = 120oz.
The Speedfill hold 40oz + 32oz in aerodrink = only 72oz of fluid. If you took in the 1200Cal of Infinit with just 72 oz of fluid, the solution would be too concentrated which could lead to dehydration and GI upset. You would have needed to add another 48oz of water to the mix---which would be refilling the aerodrink 1.5 more times. Just something to think about for RR#2.
Gina: A 2 pound weight loss = about 32 oz of fluid. Over 6 hours on the bike, that's just an extra 5 ish ounces an hour---like a moderate mouthful of water. I think you did well in the heat with your hydration for the course of a LOOONG and hot day.
For the run, I put them in a smaller, squarish container that used to hold Tic Tac Chill Mints. Those containers fit better in my tri top and don't fall out. Here's a pic of the container:
I think the tachycardia was probably more the caffeine than the water/weight loss.
I Scaps are in a plastic, flip-top, tube container (that used to have mini M&M's in it) in the bento box like Michele. They stay pretty dry in there, but then I don't live in TN.
Oops! That's kinda funny!
Let's try again: