FINALLY had a great Sunday ride.
I've been really struggling with the Sunday 3' rides. The first one, I had to turn around and head home after 45 minutes because there was just no way I had 3 hours in me. The others I've just been slogging through, getting into zone 3 when I can but they really amounted to what I would consider "lazy" rides (but progressively improving).
Today I nailed it. Was in the meat of zone 3 the entire time and set a new PR for average MPH during any ride over 50 miles. And I even went a bit long, did 62 miles in about 3:15 because when I hit my 1:30 turn around (I do an out-and-back) I knew I was only a few miles from the end of the trail and I wanted to keep going. About 1/3 of the way in, I knew today was my day so I tried to hit a 20mph average. Didn't quite get there but I think that's more a result of stopping for road crossings, etc.
And of course, this is after yesterdays longest ride of the year, the 4.5 hour ride. My legs are absolutely on fire right now but I feel awesome. My IM bike goal this year is 6 hours and I'm starting to feel pretty good about it. This stuff works!
Comments
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the other KEY is to ride as much as you can after warm up at the assigned power zones or at least 80-85%. even if you have to eventually slow down.
i did 8 major climbing centuries 8/12 weeks during my race prep for IMCdA on saturday and almost never rode on sunday. the centuries were done at ~70-74%, pretty consistently, with very little time at 80%. what was the result? i could only ride at <65% for the race. <br />
i would have been better served riding sat and sun at 80-85%.
good luck!
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