EN Full Advanced Week 18 RR #2 Plan
No changes from last one since RR #1 was a mess due to getting sick and a mechanical that required a trip to the bike mechanic.
Like before, keep it simple and easy.
Up 4 AM, breakfast, coffee, loaf around.
5:30 AM pack car
5:30 AM pack car
6:00 AM drive to Jordan Lake. Eat a power bar and drink some gatorade while driving.
6:45 - 7:00 AM. Get in the water. Swim out 2,100 yards, turn around, come back. My watch vibrates and beeps every 500 yards so after the forth beep I will continue a little and start looking at the watch for yardage.
Take about 10 minutes to switch from swim to bike, eat a cliff bar, put bottles in cages, fill BTA, synch all my gadgets and calibrate power meter. I do a 32 mile loop. Plan is to have 4 bottles on the bike (including BTA) so I can do two loops. Stop at car, swap bottles, and do another loop, then an out and back to reach 112.
Fuel for the first two laps will be Infinit Go Far. Maybe a gel if I feel like it. Then from start of loop 3 through the finish will be a mix of Go Far, Jet Fuel, and some shot blocks to up the caffeine and load up a bit on calories prior to the run.
Fuel for the first two laps will be Infinit Go Far. Maybe a gel if I feel like it. Then from start of loop 3 through the finish will be a mix of Go Far, Jet Fuel, and some shot blocks to up the caffeine and load up a bit on calories prior to the run.
End the ride at the car. About 10 minutes to put bike away, fill run bottles, etc...
6 miles with the first 3 at an HR of 130. Will probably come off the bike with an avg HR around 122. Thats just too low to run at. It would be a walk. So bumping it to 130. After 3, bump it up to 135.
Hoping it all goes well this time.
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Comments
Focus on your numbers and nutrition. Notice when things are good and when they are bad, hopefully none of those.
Stay steady without fading on the bike.
Good luck man, I'll check out your day when I finish up. I'm expecting great things!
I put my race wheels on Thursday and everything was good. Washed my bike and checked all bolts Friday and again, EVERTHING was ok. Started the ride after swimming and I noticed a little break pad scrub when going up hills. Nothing I haven't had before, I'll fix it when I get done today. Next thing I know I'm going DOWNhill and my bike is pulsing. The thing was full on breaking somehow. Anyways, I stopped and fixed it the best I could. 50 miles later I made it back to the house and fixed it for good. Legs were little tired from fighting the breaks on some early hills and my watts where higher than usual on hills. Oh well, resistance training.