Great RR today, nailed the nutrition/hydration and the run afterwards according to what I wanted to do. I picked a pretty hard course for logistical reasons. Day ended at 89 degrees hot everywhere humid and windy also this has been 106 miles in the past not sure what happened
Nice work Dan, that's a solid bike! Looks like your ready, you nailed it! Matt, at 5:13?????? WOW! That's impressive! Here is my results of the bike. It was around 98 so at least I got a feel of the heat but my legs felt tired before I started. I had to do a lot of walking on the run but I got it done! Entire workout (164 watts): Duration: 5:58:12 (6:10:27) Work: 3512 kJ TSS: 297.1 (intensity factor 0.706) Norm Power: 169 VI: 1.04 Pw:HR: 5.88% Pa:HR: 5.24% Distance: 113.191 mi Min Max Avg Power: 0 362 164 watts Heart Rate: 56 175 154 bpm Cadence: 29 156 79 rpm Speed: 2.2 29.1 19.0 mph Pace 2:04 26:49 3:10 min/mi Hub Torque: 0 450 59 lb-in Crank Torque: 0 804 178 lb-in
@Chad ;Great work in those ugly temperatures – I am amazed at what the EN team is putting themselves through to get ready for a likely HOT day at IMLOU.
@ Michael I so look forward to running with you again at IMLOU. I now know your pain of having cramps on the run make major changes to your race plan – my IMCDA race was plagued with cramps from the swim on. This was part of my reason to push it on my RR. I needed to see if I was asking too much of my body/ fitness at the IF .70 I was targeting for IM Lou . So targeting the .75 level on the RR was off the top of what I plan to do. I was totally surprised with my 5:13 time for the 112. I attribute this not to lots of watts but to an aero BIKE FIT that has me in a low frontal area position. This is only good if you can stay in the drops for the distance and I was able to on this day (and for this season).
In the out season I revisited my bike fit looking to get lower. I went through a bunch of research up on the web and ended up moving my seat forward from 79 to 80 degrees and lowered my front end my almost 2.5 cm. I currently have a drop of 16cm from seat to arm pads this puts my back close to flat and my head is in the “turtle position” ( easy to watch the watt meter but some strain on the neck to see ahead). I took frontal area pictures of before and after and I could see a major reduction in the hole I now punch in the air. This lower profile produces fewer FTP watts than where I was before but I go faster. (similar to what Matt Ancona found). All this being said I expect to be somewhere around 5:45 – 5:50 on the bike at IMLOU and will be cheering you on Michael as I see you coming back on the out an back of the run as I head out!!! It will be a great day – likely a HOT great day.
@Matt....with both of our swim and bike predictions we ought to start the run pretty close. Im hoping for 7:00 time to start the run.
I wont be in EN KIt this yr. Im doing Executive Challenge....white jersey and hat. If I see you I will yell and hopefully we can help each other. I really think we overall have similar time goals.
Comments
Great RR today, nailed the nutrition/hydration and the run afterwards according to what I wanted to do. I picked a pretty hard course for logistical reasons. Day ended at 89 degrees hot everywhere humid and windy also this has been 106 miles in the past not sure what happened
First 90 minutes:
Duration: 1:30:16 (1:32:13)
Work: 937 kJ
TSS: 66 (intensity factor 0.662)
Norm Power: 181
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 25.996 mi
Min Max Avg
Power: 0 374 173 watts
Cadence: 31 173 88 rpm
Speed: 2.2 38.3 17.3 mph
Pace 1:34 26:49 3:28 min/mi
Crank Torque: 0 620 170 lb-in
Power-Tap #2:
Duration: 1:00:20 (1:02:49)
Work: 679 kJ
TSS: 50.5 (intensity factor 0.709)
Norm Power: 194
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.391 mi
Min Max Avg
Power: 0 329 187 watts
Cadence: 31 186 92 rpm
Speed: 2.2 38.8 18.3 mph
Pace 1:33 26:49 3:17 min/mi
Crank Torque: 0 828 176 lb-in
Power-Tap #3:
Duration: 1:00:12 (1:03:24)
Work: 669 kJ
TSS: 51 (intensity factor 0.713)
Norm Power: 195
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 19.092 mi
Min Max Avg
Power: 0 355 185 watts
Cadence: 34 162 93 rpm
Speed: 2.2 40.1 19.0 mph
Pace 1:30 26:49 3:09 min/mi
Crank Torque: 0 546 170 lb-in
Power-Tap #4:
Duration: 1:00:17 (1:03:02)
Work: 688 kJ
TSS: 53.2 (intensity factor 0.727)
Norm Power: 199
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.096 mi
Min Max Avg
Power: 0 382 190 watts
Cadence: 34 153 93 rpm
Speed: 2.2 38.3 18.0 mph
Pace 1:34 26:49 3:20 min/mi
Crank Torque: 0 445 175 lb-in
Power-Tap #5:
Duration: 1:00:33 (1:03:44)
Work: 672 kJ
TSS: 52 (intensity factor 0.718)
Norm Power: 197
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.174 mi
Min Max Avg
Power: 0 412 185 watts
Cadence: 31 156 92 rpm
Speed: 2.2 39.8 21.1 mph
Pace 1:30 26:49 2:51 min/mi
Crank Torque: 0 620 172 lb-in
Power-Tap #6:
Duration: 8:28 (9:02)
Work: 93 kJ
TSS: 7.7 (intensity factor 0.738)
Norm Power: 202
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.197 mi
Min Max Avg
Power: 0 331 182 watts
Cadence: 61 170 90 rpm
Speed: 2.2 25.1 16.4 mph
Pace 2:23 26:49 3:39 min/mi
Crank Torque: 0 386 171 lb-in
Entire workout (183 watts):
Duration: 5:40:28 (5:54:36)
Work: 3744 kJ
TSS: 281.4 (intensity factor 0.704)
Norm Power: 193
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 104.892 mi
Min Max Avg
Power: 0 412 183 watts
Cadence: 31 186 91 rpm
Speed: 2.2 40.1 18.5 mph
Pace 1:30 26:49 3:14 min/mi
Crank Torque: 0 828 172 lb-in
Matt, at 5:13?????? WOW! That's impressive!
Here is my results of the bike. It was around 98 so at least I got a feel of the heat but my legs felt tired before I started. I had to do a lot of walking on the run but I got it done!
Entire workout (164 watts):
Duration: 5:58:12 (6:10:27)
Work: 3512 kJ
TSS: 297.1 (intensity factor 0.706)
Norm Power: 169
VI: 1.04
Pw:HR: 5.88%
Pa:HR: 5.24%
Distance: 113.191 mi
Min Max Avg
Power: 0 362 164 watts
Heart Rate: 56 175 154 bpm
Cadence: 29 156 79 rpm
Speed: 2.2 29.1 19.0 mph
Pace 2:04 26:49 3:10 min/mi
Hub Torque: 0 450 59 lb-in
Crank Torque: 0 804 178 lb-in
Taper here I come!
@Chad ;Great work in those ugly temperatures – I am amazed at what the EN team is putting themselves through to get ready for a likely HOT day at IMLOU.
Matt
@Matt....with both of our swim and bike predictions we ought to start the run pretty close. Im hoping for 7:00 time to start the run.
I wont be in EN KIt this yr. Im doing Executive Challenge....white jersey and hat. If I see you I will yell and hopefully we can help each other. I really think we overall have similar time goals.
Strong race rehearsals all around... Way to go!