So I commented earlier on what I thought was my perfect IF for 100 miles - around 0.77, based on multiple prior century experiences, and also realizing that an IF of 0.86 had put me at/just past my limit on 75 mile Battenkill course.
Went into GFNY last weekend feeling good - and for 83 miles, I was executing perfectly to my most of my plan.
Goal was target of 180 avg/210 NP/0.78 IF:
Mile 42 - 175 avg / 200 NP / 0.75 IF (just before bear mtn)
Mile 50 - 183 avg / 210 NP / 0.78 IF (after bear mtn)
Mile 83 - 178 avg / 204 NP / 0.76 IF (more tough climbs but trying to be careful to save some for end to finish strong)
Consistently 10 mins ahead of my time last year throughout the course ckpts.
I then failed spectacularly at 83 miles in with stop and get off the bike leg cramps that hit me repeatedly. First insides of thighs, then back hamstrings, then top of thighs, eventually all randomly, sometimes front and back at once if leg bent, cramping to limp to the finish riding at 0.50 IF and losing 25 minutes over my time last year. I’ve never had them hit so badly. Watched over 200 riders pass me in the last 17 miles, ending at 163 avg/193 NP/0.72 IF.
I believe it was a massive hydration failure on my part - only one 24 oz bottle for first 50 miles on a day that got much hotter than expected. This was the only place I deviated from my plan.
I intended to drink two bottles 44 oz total and refill both at 50 miles. When I realized I wasn’t drinking that much an hour in, I figured maybe I’d go to ~65 miles instead, fill there, and then increase water intake later when hotter. But then after making that decision, I stopped at 50 miles for quick leak as I originally planned. So I just filled one bottle after needlessly rationing myself, and now those two had to go 50 miles or take another stop. Stupid stupid stupid… didn’t stick to a solid plan, hoarded water/nutrition for no good reason, and worrying about a possible second 30 second stop killed my ride. I estimate I was down about 8-9 lbs of weight at the end and just dehydrated badly by the end. I knew better from what I’ve read, heard on podcast, experienced myself when newer to this - yet I totally blew it on a chance for my best ever century on a tough course. Maybe this time finally lesson learned?
So, to say it again - IF is important, but so is hydration and nutrition