24 Hour Race in Canmore - from Luke Way

[Andrew]

Just got back from Canmore, where the 24hrs of Adrenaline just wrapped up another year.  I was recruited onto a corporate team of 6 guys.  I figured it would be a good functional training block before 70.3 next weekend. I went into it not sure how I would feel, as I have been doing nothing but LBP -10 for last month.  I treated each of my 5 laps as maximal functional efforts (except the night ride where I took it real easy on the descents).  I am pleased to say that I surprised myself by posting the 4th fastest lap time overall (with no pre-riding the course).  Not only that, but after a night of no sleep my 5th lap I only slowed down by about 3 mins.
Here are my splits:
Lap 1:  58:10 aveHR 173 with a 3min Lemond start.
Lap 2:  54:30 aveHR 166
Lap 3:  1:00:50 aveHR 154 (night)
Lap 4:  57:10 aveHR 153
Lap 5:  57:20 aveHR 153
 
It’s interesting how my HR’s went down to my balance point by lap 3.
All I wanted to do was lay it all out there and see what kind of racing legs I had.  I am feeling good on the bike for the 70.3 next week.  No big goals, but I would like to have a solid ride.  Since there are not yet any splits on this course, I would like to hold my LBP for the first 50km and build on the last 40km.

[Andrew]

For you specifically Luke, I like the idea of using LBP to gauge intensity in Calgary. This is a race that has no real meaning for you, other than an opportunity to measure where you are at today. Having a good placing on the bike is not nearly as valuable as having information that can help you succeed in the future. So, though this advice MIGHT not yield the best possibly finish time, it will DEFINITELY give us some information we can use in future races, when it really matters.

Here are my thoughts...
Swim for fun...enjoy being back racing, and don't push this section. Be smart about choosing some feet to swim with. Relax, and stretch out. Better to finish the swim knowing you could have gone faster. Give away 2 minutes on the swim, take back 5 on the bike.

Transition for recovery...take some slow deep breaths while you get ready to ride. DO NOT RACE through transition. Your HR will be elevated form teh run up to the transition area, so give it a chance to come back down.

Bike for consistency. Your HR will still be elevated as you start the bike, unless you were VERY good at relaxing in transition. You will likely find that even moderate effort puts your HR up over LBP. Let it come back down, and don't get caught trying to catch the lead guys in the first part of the race. Give them a head start, and let's see if proper pacing helps you reel them in on the back half. Once you feel in control, keep HR at LBP+/- 5. After the 50km mark, open it up, but watch that you do not completely lose all feeling for respiratory control. This may be at LBP+10, but might be slightly higher. This is where you get to have fun. Look ahead, and try to find someone to chase down. Use the motivation to push beyond your limits. Enjoy feeling strong.

Run for the joy of finishing...it has been very little training to prep for this race, so you should expect to feel your feet are a bit sluggish. Keep very close eye on resp rate, and see what you are doing at different speeds. Find a level that you can control, and enjoy racing again.

This is supposed to be fun...have a GREAT time.

[Luker]

Sounds like a plan!!
Should be a fun day.  Is there anyone from BPR coming out here.  Don't hesitate to give me call if any of you are in town.:  coachluke@triway.ca
Luke