I did the Redman full aquabike as prep for IMFL (1st IM). My FTP is ~250w and I had targeted 180w for this race, with plans to run a few miles after to test pacing and nutrition. I’ve done quite a few 4+ hour training rides between 195-200w (NP), with an avg HR of 143-145bpm. Due to logistics, I hardly ever do a swim/bike brick.
I’m a relatively poor swimmer. The lake was choppy and I swam a 1:16, and took in 5-6 mouthfuls of water. I started the bike with a bloated stomach, and this never went away. My HR started high (150+) and never really came down to where I wanted it. After lap 1 of the bike, I was at 181w NP, which should have made this the easiest ride I’ve done in many months, but my HR said otherwise. Due to my stomach, I had difficulty meeting my nutrition target, and started to feel a bit nauseous when I took on food and gels. I also must not have taken in enough water (though it sure seemed like I was), as I didn’t pee until 6pm.
Lap 2 was bad. I had trouble maintaining my power target, and was 12 mins slower than lap 1, total time was 5:26 with an NP of 170w and avg HR of 150bpm. I ended up about 500 calories short of my 1500 calorie target (stinger waffles, gels, Perform). I tried to run after, but stomach cramps prevented it, I felt like I had a brick in there.
I feel my main problem is the swim, I just take in too much water and air, and cannot get rid of the bloated feeling. I know it’s air, b/c of what comes out the hour after the race is over. And it’s something of a snowball effect from there - nutrition troubles, high HR on low power, etc.
Anyway, any advice would be helpful.
I’m a relatively poor swimmer. The lake was choppy and I swam a 1:16, and took in 5-6 mouthfuls of water. I started the bike with a bloated stomach, and this never went away. My HR started high (150+) and never really came down to where I wanted it. After lap 1 of the bike, I was at 181w NP, which should have made this the easiest ride I’ve done in many months, but my HR said otherwise. Due to my stomach, I had difficulty meeting my nutrition target, and started to feel a bit nauseous when I took on food and gels. I also must not have taken in enough water (though it sure seemed like I was), as I didn’t pee until 6pm.
Lap 2 was bad. I had trouble maintaining my power target, and was 12 mins slower than lap 1, total time was 5:26 with an NP of 170w and avg HR of 150bpm. I ended up about 500 calories short of my 1500 calorie target (stinger waffles, gels, Perform). I tried to run after, but stomach cramps prevented it, I felt like I had a brick in there.
I feel my main problem is the swim, I just take in too much water and air, and cannot get rid of the bloated feeling. I know it’s air, b/c of what comes out the hour after the race is over. And it’s something of a snowball effect from there - nutrition troubles, high HR on low power, etc.
Anyway, any advice would be helpful.