IMLOU RR#2 Thread

Comments

• Chris M.

  August 6, 2011 5:34AM

  Nice job.  How much climbing on the ride?  I rode about the same speed for my RR#1, but it took 225W.  I'm about 180 lbs.  

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• Michael Johnson

  August 6, 2011 7:28AM

  I was Gently Rolling. Not flat, but no real climbs. Prob. somewhere between flat and IMLOU.

  Figured 2000ft Elevation Change (added it to orig post) using Mapmyride.com

  Do you know what IMLOU Total Elevation Change is?

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• Chris M.

  August 6, 2011 11:40AM

  Louisville has 4000 feet and the maymyride version I saw says 2118 which is wrong.  It also contains the Wolf Pen Branch climb which is no longer part of the course.  

  For some reason I don't see the "attach picture" icon anywhere or I would show you my Polar file from last year with the elevation profile.  Email me at cmartin911 at mac dot com and I'll send it to you along with my RR from last year that contains the now deleted climb.  With it, I show over 4300 feet.  

  Here is the MMR version.  My Garmin shows different elevations as well.  

  http://www.mapmyride.com/s/routes/view/road-cycling-map/kentucky/louisville/33677990

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• Matt Samojeden

  August 6, 2011 6:12PM

  Michael great job at crushing the 6hr barrier! You have your VI in a good place and the result is speed!

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• Matt Samojeden

  August 6, 2011 8:41PM

  IM LOU RR#2   Hot then Hotter!

  I knew it was going to be another HOT St Louis day.  So I started the day, rolling out at 6:30AM.  I had an IM bud with me. He has completed 25 IMs and will be doing IMLOU for the 3^rd time after a 2 year pass on the race.  He is your typical strongly fit athlete that does not know how to execute and IM the EN way.  I have been helping him in the last 2 months understand how to ride hills and the concept of steady pacing. Plus other concepts we in EN take as the basics of smart execution.

  
  

   

  
  

  Our course was FLAT farm land with no shade. The winds were light to start and build to 12-15 mph in the later hours.

  
  

   

  
  

  At the start it was 78 degrees and 90 % humidity. By 9AM it was 90 heat index and then it ramped up to 100 – 106 heat index for 3 hrs of the ride.

  
  

   

  
  

  My plan for the day was to ride a bit harder that race day.  Was targeting a IF of .73 Things were rocking along well, at hour 4 we were at IF = .73, 188 w avg, 190 w NP, VI 1.01.  Hydration and nutrition were on plan. As the heat and the wind ramped up I struggled to keep the watts up (I did not realize hot it was until latter) I held it for the 30 next min and watched the HR climb from 120 to 130.  I now only had water, and when that ran out it was time to head to my favorite country store in the middle of nowhere.  I went in get 64 oz of Gatorade and found I had lost the plastic bag with by money. Ouch – so it looks like only water to end the ride- 30 miles to go.  My Buddy had imploded 30 min ago and said meet him at the car.

  
  

   

  
  

  The last 1.5 hrs was rough with only water and a headwind into the heat!  The mental six pack got some work.

  
  

   

  
  

  I finished the ride in 5:12 , 183 w avg, 187 w NP, VI .72 .  I was more than happy with the time under the conditions. No cramps. Super pleased that that few watts got me around the course that fast.

  
  

   

  
  

  I had brought a scale to weigh before and after the bike. OUCH – I had drank 165 oz of fluids and still lost 4 lbs of weight!  With no nutrition for the last 90 min, I ended up averaging ~200 cals per hour vs the 250 I had targeted.  The good news was that was enough. Can you say burn fat!

  
  

   

  
  

  My buddy rolled in 25 min later and was not sweating! We got him cooled down and asked if he still wanted to run.  In true ironman fashion – hell yes! We drove 15 min to a park with water and some shaded parts and got on with business. It was now 106-110 Heat index. I did not know it was so hot so I ran my 10 min target first hr pace.  I made it through no cramps. I weighed again and post weight after the bike till then I had consumes 98 oz of fluids and still lost anther lb!!  

  
  

   

  
  

  This day was temperature wise rougher than IMLOU last year, so it was a confidence builder.  Time for recover pizza and beer!

  
  

  All in all a great day in HOT conditions. This just elevated my respect for the heat and the need to stay hydrated.  Plus the key point that some time the only way to survive and not dehydrate is to SLOW DOWN.

  
  

   

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• MrFuji

  August 7, 2011 10:13AM

  RR#2 in the bag.  18mi run Thursday, 2.4mi swim (then 4 easy w/ XC team) Friday, Bike IMLOU course 109.6mi w/4mi brick run Saturday.   Great ride considering heat-humidity-wind.  Planning to use 808's instead of the disc due to crosswinds that are always there for the final 30mi.

  Bike

  6hrs. 18min.

  17.4mph

  86.4cadence

  6335 calories

  5084 total ascent

  Run

  34' 34"/4.01mi

  8:38/mi

  472 calories

  Sunday = recovery!

   

   

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• Matt Samojeden

  August 7, 2011 6:01PM

  @ Terry - A solid day - what a mental advantage to do your RR on the real course. Few surprises for you on race day!!
  

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