Wednesday - 1hr at Master's swim with Wolfgang and then 2 hours on the bike in 100+ heat...yuck.
Thursday - nothing
Friday - 30 min running, hid from the heat and ran on the treadmill at the office.
Saturday - 1:20 with F4 out at the Res. Was planning on riding some, but decided the benefit of 2 hours on the bike would be countered by the cost of 2 hours in the heat and sun
Sunday - Brick, race rehearsal - was pretty bummed about my bike effort, but the run went okay. 30 min swim, 2:40 riding, 53 min hr running. It was 96, but I managed the heat ok. covered 50 miles on the bike and 6 miles on the run. I shut down the run the last mile as I was nearly out of water. I should have planned shorter loops for the run so I could get back to the cooler I had in the car.
So the Good....my nutrition planned worked pretty well on Sunday.
~500 cals for breakfast.
nothing for the swim
started the ride with nearly a whole power bar, then went with ~250 cals/hr on the bike and 500 mg salt/hr. 500 cals was in the form of Pertpetum, which seems to go down ok even when it's hot, and finished off the power bar.
In addition to the perpetum, I drank 48 oz of water. I could have taken in more water and plan to take a fresh water every aide station in Ca. I figure as long as I'm keeping up on the salt, more water is better.
On the run, 2 gels/hour, and 21oz of water...not nearly enough water for the heat...called the run short because of this. Ran the first 5 miles in 43 minutes...I was pretty ok with that pace. My HR was up in low zone 2, but more on that below. Also took in 500 mg salt. Need to stay on top of the water situation. I did have to pee after the bike ride though, so I was pretty close on hydration. With the aid stations on race day, I should be in decent shape.
The Grumpy.... well, more like the frustrating ...My bike ride was less than I hoped. I had a heck of a time keeping my HR down and my power was weak. Of course I've just started with the whole power thing, so my numbers are just guesses. Over the first hour of the ride my PE was ok, but my HR was up and my speed wasn't as high as I was thinking it would be. Maybe it was the heat. I know heat can cause your HR to run high. anyway, I did my best to stay calm and cruise at the top of zone 1 and averaged 19 mph for the ride. My average power climbed slightly after the first hour as well. So really, with the way I ran afterward, 19 mph isn't so bad. I was thinking it would have been higher, but it is what it is. From now on, I need to practice being patient and keeping a level head. No more Grumpy pants
So...aside from being a grumpy pantys on the ride...what does this all mean.....
* My nutrition plan is pretty solid.
* Shoot for a zone 1 HR and power on the bike ride...~145-150 bpm and ~140watts (anywhere from 18 to 20 mph depending on the course and weather) 19mph = 5:54. 19.5= 5:45. Matra... "Ride for a Sub-4 Marathon" .
* Be patient on the bike...the goal, the "one thing" for this race is to run under 4 hours....my bike split doesn't matter. I'll write "Sub-4 on my stem to help remind me to keep the bike effort within my means.
* Run easy the first hour. Nutrition and hydration are the key. Keep this up and the pace will take care of itself.
Thoughts for the run.
0 - 6 miles : Patience
6 - 13 miles : TLC, run Tall, keep the Cadence up, Lean
13 - 20 : Stay on the Nutrition, run clean. SUB Four
20 - 26.6 - HTFU - SUB Four!
Kia Kaha
1 comment:
I think your consistency in your training, and being consistent in your goals for this race AND being consistent on executing to that on race day will be the key here Phil ... you are putting it all together to make it happen. Now make it happen!
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