Looks good to me...have the gel on the bike as you roll away to save time. Shifting and hills is all about momentum....find the good rhythm. As for the run go all HR if you can--it's a sprint. Or go the 9:30s and try to hold on. Just remember if it's hot you'll want to put water on yourself on the bike to stay cool!!
Understood Coach. Thank you once again. We'll see how it goes. Might as well put it ALL on the line this time. I've got my entire family waiting for me at the finish line. Including my stoic dad who will be sneakily ringing a cow bell because there's no way he'll admit he's having fun. But don't ask him not to come!
Once this is done it's time to shut it down and enjoy long slow rides with friends and family for pie, cookies and parts unknown. There are a lot of vineyards here. When the vines turn color they will rival any maple or aspen anywhere and the smell of warm grapes is amazing. If your lucky enough to catch them pressing the grapes, the vineyards will give riders cold glasses of fresh pressed grape juice. Have you ever had a riesling grape juice or a chardonney? It's amazing.
At the end of September i'm going on a long road ride with my family and we're going to tour some high mountain lakes. Nice and slow. Average speed maybe 12 mph. That's about as fast as my father in-law rides. At the end will be mile high cinnamon rolls. Oh ya.
Will continue to be mindful of body comp. But I feel like a bear getting ready to hibernate. I feel it's time to be a good doobee because I want to not because I have too. See you for the NOS. I hope your planning a couple slow adventures before the weather changes.
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Understood Coach. Thank you once again. We'll see how it goes. Might as well put it ALL on the line this time. I've got my entire family waiting for me at the finish line. Including my stoic dad who will be sneakily ringing a cow bell because there's no way he'll admit he's having fun.
But don't ask him not to come!
Once this is done it's time to shut it down and enjoy long slow rides with friends and family for pie, cookies and parts unknown. There are a lot of vineyards here. When the vines turn color they will rival any maple or aspen anywhere and the smell of warm grapes is amazing. If your lucky enough to catch them pressing the grapes, the vineyards will give riders cold glasses of fresh pressed grape juice. Have you ever had a riesling grape juice or a chardonney? It's amazing.
At the end of September i'm going on a long road ride with my family and we're going to tour some high mountain lakes. Nice and slow. Average speed maybe 12 mph. That's about as fast as my father in-law rides. At the end will be mile high cinnamon rolls. Oh ya.
Will continue to be mindful of body comp. But I feel like a bear getting ready to hibernate. I feel it's time to be a good doobee because I want to not because I have too. See you for the NOS. I hope your planning a couple slow adventures before the weather changes.
Good news Coach!
I did my 5k run test this morning.
Avg pace 9:18, hr 147, time 28:50. New vDOT 32! Up from 27 in May. I know this going to equal a lot of suffering. But who cares!
Thanks, I just had to share.
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