rehearsal week
oh boy, rehearsal saturday approaches...
my plan is to have a strong week of training and then just plunge into the RR.
i am going in to this race rehearsal with a 205 aeroFT (i.e. last official test result; since i missed the most recent test).
i'll try for 72%, just to see how i feel, especially for the run.
i tested 72% goal watt gears this weekend for 30 miles and i felt good. also, surprisingly i went pretty fast for me: 21.37mph avg. 30miles is not the same as 112, so we'll see.
speedfill bottle on down tube (infinit), aero bottle btwn aero bars (water). gus as needed.
plan to pee on the bike. stay aero the whole way. weigh myself before and after.
run with garmin, no HR. pacing as per EN IM run strategy. Vdot 54ish. water and gatorade as needed.
good luck to you all with the RR!
GH
Comments
Gilberto, if you could post what your are going to eat, what time you are getting up etc so the team can review and comment. Also remember to post afterwards on how it went.
Good Luck
@ Paul - Don't stress not being able to pee on the bike. After 50 or so, there are physiological and anatomical changes which make that more difficult for men. My last IM, I stopped three times for a total of 110 seconds to pee and tend to special needs. The stopping may actually help overall, like walking aid stations.
@al - Great to know i have somthing to look forward to in 5 Years
where do you generally stop in AZ? just on the side of the road? portajohns? local stores in town?
how are you feeling?
Al: i forgot about the prostate issues as we get better and more experienced in racing;
my plan for RR day:
-wake at 3:30am and have to ensure's chocolate. go back to sleep;
-wake at 4:30am and have small bowl of oatmeal with blueberries/banana and a coffee;
-relax until the gastro-colic reflex is triggered (i.e. #2);
-record body weight and then do some yoga before heading out to RR;
-normally, i race with non-concentrated Infinit in the speedfill, but this time I will try to concentrate it and see what happens. obviously i will be sipping bit by bit vs. taking normal drinks with as i used to do. the aero bottle in front will be for water and normal drinking. i'll have caffeine free gus on me just incase i get bored with infinit, but otherwise i won't be taking them in regulalry. my goal is usually 240-270calories per hour.
-stay aero the whole day, except when peeing. i can't do the keep pedaling and stay in aero while you pee thing yet;
-i'll have a large bottle of infinit at special needs at mile 72, if needed, otherwise will keep riding;
-run @ 8:20-8:30/mile for 20min and then 8:00/mile for the remainder of run. there's a slight downhill and a slight uphill each lap (total of 2) on my rehearsal run course, so likely will be a bit faster on the down and a bit slower on the up, but overall will shoot for the above pacing above.
I've never used salt tabs, but seems lots of people do. I'll be reading in the forums regarding how people use them and maybe i'll try them out, especially for the run. also, i currently run with an old non-HR garmin. i have found that overall it is accurate, but not in real time. i use it mostly as a general guide. do any of you have a really dependable pacing watch that you would recommend?
oh and i am choosing to ride at 72% because I am curious to see what it is like to do so. especially in terms of how i feel for the run. my next rehearsal will likely be at 69%-70%.
i think that's about it.
any critiques/suggestions are most welcomed and would be great to see read about other people's plans.
safe training to all.
GH
MONDAY, Oct. 4
We didn't have a Friday Status Report for you because we were saving our great news for Monday morning, when you need it the most. Arizona Department of Water Resources has given Tempe permission to fill Tempe Town Lake. We will start this process this Friday, at about 7 a.m. Click to read the announcement and see the letter of permission. Everyone is welcome to join us at Boat Beach. We expect Town Lake to be completely full by Oct. 25, nearly a month before Ironman Arizona.
@ Scott: During the race, of course, there are porta pots at each aid station, every 10 miles or so on the bike.
I'm doing well, considering I'm eating through a tube in my stomach and have a neck collar on. Long road ahead, but improving each day. I anticipate a full recovery, but have no time table for eating on my own, much less starting to s/b/r again.