RR# 2 done, in fairly good form. I was 4 minutes slower than last year, Pre Kona, on the bike, but today was warmer, and I did a bit more climbing, and who knows which way the wind blows. Still, a 1% slowdown per year is what I expect these days. The run was 1 minute longer for six miles, again a much warmer day.
Overall numbers, bike: 112 miles, 5:56, TSS 264 @ 0.67 IF, 3500′ elevation gain, VI 1.08 (1.01-1.04 for intervals when I wasn’t navigating thru towns or coasting parts of downhills), HR 102 (not counting the last 38 miles, when I have no HR data), cadence 87 when pedaling, temps from 55F >> 90F, sunny, wind not a factor, as this was a series of three out ‘n backs, but max was 10 mph. Elevation varied from 5800′ to 7500’, just about like the IM LT course. I was going on the “flattest” route I can here, meaning there was one spot where the gradient was 5% for 2 miles, but mostly 0-2 % up or down. Nutrition was about 50 oz/650 cal of Infinit, 30 oz/390 cal of Perpetuem, 5 oz/400 cal of EFS gel, 2 shot bloks/60 cal. Plus about 10 oz water during transitions, total fluids 90 oz, 1500 cal/250 per hour.
Run: 6 miles/56:15. Just like last RR, the temp and sun were chaotic – started @ 90F, dropped to 78, then back up to 87. Again, the route was 2 out ‘n backs up going out, down coming back. Nutrition: 1 oz EFS in T2, along with 6-8 oz water; 36 oz/300 cal Infinit.
Given the temp and the sun, I feel good about the run; I hit my nutrition numbers, and finished at the same pace i started. So I got the necessary confidence going into the race. Now, I’ve just gotta drive my fitness machine in two weeks.