My training really kicked up a notch with some fast and long tempo running on Friday morning, fast swimming on Friday night and a hard bike on Sunday.
Sunday’s effort consisted of a 1 hour warm up and then 3 x (40 minutes at IM pace and 20 minutes at Half Ironman pace). I knew the workout would be challenging, but did not know just how hard until I was done yesterday.
For the 3 hours the interval lasted, I averaged 22+mph on the bike and 234 watts. My average HR was only 147 bpm. I was real happy with this effort and it shows that my bike is really starting to come together. My total ride time was about 4.5 hours and 94 miles. Here is a screen shot of the interval for my cylcing geek friends:
I also feel I have nailed my nutrition for the longer bikes and my energy was high at the conclusion of this ride and my short run felt pretty good. My nutrition on the bike is pretty simple, 1 Power Bar an hour and 1.5 bottles of Gatorade an hour. I squeze in a gel or two if I feel it is needed.
The tough part about the ride came not during but about 3 hours afterwards. I was wiped out yesterday afternoon! I knew I would be tired, but I have not been that tired in a long time. Thankfully Shani did not mind me passing out at 9:00. I also took plenty of my Douglas Labs supplements, including Wobenzym and when I woke up this morning, I did not have too much soreness.
I was able to head out for an easy 2.5 hours this morning with Clint Bryant and Ed York and able to let the legs spin out.
The weeks are starting to get tougher as I am getting closer to race day. So far, I have been blessed with good health and plenty of support! I look forward to these last few weeks of hard training.