Century

Kevin Schroth

I'd like to do a local century for charity next weekend (Sat)--3 weeks before my half IM on 6/30. My plan calls for a 3 hour ride on sat and a 2 hr ride on sun. Both days also have short pre-ride runs. How do you suggest incorporating this ride into weekend. And how do you suggest I pacehtit. The Hits 70.3 is my A race. Thanks.

Coach Patrick

Kevin, regular week through friday (but swim only that day), then the century with Sunday off. Goal is to negative split the ride, so start off very conversational, and after half way start to bump up the effort a little bit. Look for your best hour to be your last hour...only push the flats at this time, no crushing any hills please. And EAT and DRINK so there's no major bonking please!!!