Race Rehearsal IMAZ

A part of what my team does are called Race Rehearsals. The idea is to mimic everything you will eat, wear, and do on race day to minimize the number of surprises that pop up. Also, how to handle the ones that do happen in a way that will minimize the negative impact on your race. This Saturday is my first of two race rehearsals and this is the plan that I submitted to my team where the coaches and Wicked Smart Members critique and recommend changes to the plan. After the rehearsal I'll write a report the same as a race report and go back to the drawing board with what did and did not work. We'll all talk it over and I'll do another one in two weeks with any changes.

Saturday 10/24

Weather: High 48 / Low 34 deg, Cloudy, blustery and chilly with scattered showers. Northwest winds 20-30 mph and gusty

This is Chicago so the forecast will likely change between now and Saturday but either way it will require lots of layers. One thing I've notice while riding with several layers is that it's difficult to stay in the areo position. I haven't had too much of a problem being aero without the layers and even have no problem staying aero in the bike trainer.


Breakfast Plan:
Wake up at 2am: Drink an Odwalla or Ensure
Get up at 6:00 am: Multi-grain Cheerio's + scoop of whey and a Cup o' joe


Bike

Course:
Ride 100 miles in Frankfort consisting of two loops. This area is about an hour drive but much easier than biking around my condo.

Bike Setup:
Three Bottles plus Aero Bottle
One bottle of concentrated Infinit with 750cal
Aero Bottle filled with water plus two water bottles in rear seat cage (will remove cage for the actual race)
Will refill water bottles and Infinit bottle for second loop
No race wheels for this ride as I'm going with a rental 808 and a rear disk.
Areo helmet


Bike Plan:
Start Time: 8:00 AM
End Time: 2:00 PM
Total Time: 6:00 hours



Power & Gearing:
The bike portion of the race is based on wattage. The wattage numbers below are based on the number of Watts I'm able to sustain for a 60 minute time trial. That's 60 minutes all out. Over the summer I had a higher number but for various reasons I've lost a bit of that speed. It sux but there's nothing I can do about it now.

Current FTP: 220 watts
Goal IF: 69%
Goal TSS: 286

Race Gears:
1st - 144w - This is my target for the first hour
2nd- 152w - These are the target Watts for the race
3rd - 159w - Wattage for any hills that take longer than 3 minutes to climb
4th - 167w - Wattage for any hills that take less than 3 minutes to climb


Nutrition/Hydration:
Infinit
250 cal/hr
~600mg Na/hr
6 hr = 1500 cal
2 Bottles at 750 cal/bottle
Endurolytes
1 - 4/hr depending on race day heat

Run

Course:
Old Plank Trail 3mile out/back

Run Setup:
Shoes
Socks
Garmin
Gloves?
Visor
Fuel Belt with bottle of 1hr Infinit (not a concentrate for this workout because there are no water fountains on this path)
Endurolytes (1 - 4/hr depending on heat)

Run Plan
Current VDot: training at 44 but tested at 41
Long runs have been pretty solid but I'm pretty much toast by the end. I tested up to 44 at a 5K in July and have been using those zones to train with. However, I don't test well without a race so the last test resulted in a 41. There is a 5K test Thursday that I'll probably use to solidify my pacing with.

Run 6 miles @ 9:26 (Zone 1) + 30 = 9:56 rounded to 10:00 for ease
Run 6 miles @ 10:10 (Zone 1) + 30 = 10:40