@matt - last year I had a 3:45 ride (it was 4K long - it's 94 K in Muskoka, and I fell when my chain came off) and then a 2:17 run - i walked the last 6K. it was brutal. I made lots of newbie mistakes. like only having about 300 cals on the bike... that basically screwed my run.
I expect to do a 3:15 bike this time and 2 hour run. but you never know on race day!!
the interval work this winter was brilliant. I've really enjoyed it
Most of my riding has been in town, tho, and so I can't really get a good feel for my zones - All I know is that when i am pedalling, it's 140-165 watts - which is Z3-4 for me. cadence is 85-92 and HR is 120-128. Comfortable but still challenging.
28mi bike on Sat followed by 3 mi run. (Had planned on 30-32 mi. bike but missed a turn somewhere) All good. About 2:15 total on the bike. Ride started off fairly flat then i came to "Mountain View Road". UGH! But I made it!
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@matt - last year I had a 3:45 ride (it was 4K long - it's 94 K in Muskoka, and I fell when my chain came off) and then a 2:17 run - i walked the last 6K. it was brutal. I made lots of newbie mistakes. like only having about 300 cals on the bike... that basically screwed my run.
I expect to do a 3:15 bike this time and 2 hour run. but you never know on race day!!
the interval work this winter was brilliant. I've really enjoyed it
Most of my riding has been in town, tho, and so I can't really get a good feel for my zones - All I know is that when i am pedalling, it's 140-165 watts - which is Z3-4 for me. cadence is 85-92 and HR is 120-128. Comfortable but still challenging.
I'll stay dialed in for advice for sure!