Ironman Maryland 2016 RR #2

Today was RR #2. My primary goals were to stand up every 10 min on the bike, and follow my nutrition plan just as I intend on race day.

Perfect Fall day in the mtns…My course was a new one, chosen to minimize elevation gain. Two out n backs of 51 & 61 miles, all between 6000-7500′. First loop along a river road, second mainly on rail trail. Temp start @ 50, ended @ 80, with crystal clear sky all day. Slight (5 mph) wind, often in my favor.

Bike time was 5:50 for the 112. NP 134, AP 128, for VI of 1.04. Woulda been better, but for the usual admin start n stops on open roads and a public trail. Avg HR 102 (!), 107 for final 45′.Fluid intake 124 oz – all bottles were fully emptied @ end. Calories: Cliff bars, 1/3 every 40′ first two hours, 600. EFS gel final 2 hrs, 250. Infinit, 700. Gatorade Endurance, 420. About 350/hour, again, I got it all down with no problems.

I kept my focus until mile 108/9, when I just wanted to be done. But overall, my fastest RR ever since training at altitude – probably due to to “minimal” elevation gain of 3700′. The run was in blazing 80 deg sun at about 1000′ higher than my usual RRs around here, combining for my SLOWEST RR run ever, 59:45. I drank 1.5 20 oz bottles of 2/3 strength GE.

Even though the elevation gain seems a lot, the route was always either 1-2% up, or the same down, pretty steady. Looking at my interval NPs, I was pretty consistent on my effort both ways. I think a key on a flat course like MD is to get out of the saddle following a regular schedule, the same as we do for nutrition. 20 standing pedal strokes every 10 minutes should go a long way towards keeping the hip flexors loose, and prevent back and neck strain, setting up a better run.

Tomorrow, I plan on 4 hour Zone 1 in the mtns, and then I’ll report on my last 7-9 days of training.

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