IMFL BTD #1, & updated with #2
went the movies last night, Bourne movie is thumbs up from me. Home by 9:30, swapping quarq/joule/spd&cad from S2 to P2 by 10:30.
Bottles made, using CytoMax Citrus + 1 nuun per bottle, going conservative with 1 bottle per hour.
3 ensures at 11:30, not race rehearsal stuff but I knew I wouldn't be able to have time to load in the morning due to early wakeup....
3am- up, processing that noise. It's pouring outside! Txt my workout bud and we decide to it's still a Go.
3:15 plain bagel +nutella +tiny bit of peanut butter +banana, with small glass of OJ, small cup of joe.
4-5 swim, just an ez steady straight swim for 50 straight minutes. lost track cuz I kinda zenned out with the dark lanes and the pitterpatter of the rain on the water and my face. Confident 2200-2500 got done. Not tired, pretty motivated to go now.
5-9 Two Out&Backs to the lake, rolling hills. First time in 8 weeks that I've gone aero and I decided to start on a 4hr ride? WTH? IF of .72 & .74 & .71 & .75. Negative splits. Disciplined on the hills, patient. VI still too high but effort was very controlled. 1/2 baked potato at the halfway point. 1 bottle per hour. 1 Gu Roctane at the start of each leg home. Effort was metered out well, evidenced by my buddy REALLY falling off over the last 1-1.5 hrs. About 70 miles. Neck felt much better after the halfway when I dumped my headlight, and I could resume normal riding behavior since it wasn't pitchblack from the time/clouds/rain. All in all, pretty impressed that I stayed aero about 95%, all but the steeper hills. Negative split felt strong, like I could've done it again.
9-9:45 Ez Run, Just picked up a 310xt yesterday. haven't even read the directions but used it for this run and was happy to see that my z2 pace 9:30 was like a hop, skip, & a jump in the park. I can def see how this could help me. Legs felt fine, I swear, and I would say so if they weren't. Trust me, I'll let you know when I'm cooked. Blister held up. Oh yeah, put a 5 inch strip of Gorilla Tape over the fresh skin after the swim. Held up all day.
So, there you go!
10am and I'm done with my 6hr workout!
Just in time to go clean up and take Avery to her 3rd Grade Cheering at the Big Opening Weekend Football Jamboree!
sleeping in tomorrow!
Comments
Glad the 310xt worked well w/o pre-reading the directions!
great job at getting it all done by 10am...
Hey Kim,
wasn't too worried about the cals, since it wasn't a race rehearsal. will start smoothing that out over the next couple of weeks. tho, I did notice that I was hungry heading into the last 20 min on the bike.
I knew going in that would be the case.
I'll start the tinker with our next BTD in 2 weeks.
I used to want the mega Qbeam to light the up the next 100m like daylight. Then I read somewhere that the MAIN purpose for a headlight was to simply alert anyone/anything ahead of you that you're coming their way, not to pretend it's daylight.
So, bottom line, dark riding needs to stay conservative. I work hard enough to sweat but I save the intense stuff for more ideal situations. Even on familiar roads, you never know what you'll roll up on and how fast.
One morning, I made a right hand turn, headed down a short winding hill that I've down a thousand times in the day and night, and missed the antlers of a large buck by mere inches. Not a doe, but a big buck. He froze and by the time I knew what it was, I was by him. Felt his breath and heard his gruff as I went by!
If you want to get serious about riding at night get a SonDelux front generator hub and an Edelux front light. This combination will enable you to descend confidently at 40 mph. It's a spectacular lamp with full automotive-style cut-off. Planet Bike Superflash for the rear.
Brevet riders know about lighting as we routinely ride through the night. I've come to love it; cool temps, much less auto traffic, ghosting through downtowns at 3am.
for anybody looking for serious lighting upgrade http://www.peterwhitecycles.com/schmidt.asp
@ Chris - BTW way to get er done and keep the family commitments
Not nearly as smooth as #1. Felt a TON of fatigue from the weeks wko's and also work stuff. Legs had no snap, took a conscious effort just to turn the legs over all day, bike and run. 70% effort nailed on the bike but a VI of 1.21, 68miles in 3:30, lots of rollers here. Knew by the time I rolled out of bed that this was going to be a grind today. Poor planning today as far as nutrition and routes. Even cut the run short cuz I had NO interest in staying out longer than 30'. The thought in my head was literally ''Ya know, all I really want to do is just go home''.
Don't get me wrong, I'm not pouting. I just feel like I loaded my legs up with alot of work this week and I wasn't charged up enough, physically and mentally, to knock this one out.
I'll be ready for next week.
Not nearly as smooth as #1. Felt a TON of fatigue from the weeks wko's and also work stuff. Legs had no snap, took a conscious effort just to turn the legs over all day, bike and run. 70% effort nailed on the bike but a VI of 1.21, 68miles in 3:30, lots of rollers here. Knew by the time I rolled out of bed that this was going to be a grind today. Poor planning today as far as nutrition and routes. Even cut the run short cuz I had NO interest in staying out longer than 30'. The thought in my head was literally ''Ya know, all I really want to do is just go home''.
Don't get me wrong, I'm not pouting. I just feel like I loaded my legs up with alot of work this week and I wasn't charged up enough, physically and mentally, to knock this one out.
I'll be ready for next week.
P- this is weird...
after that btd #2, i took Sun off, Mon (optional) off, and Tues (scheduled FTPtest and run) off, came back for a light spin & swim on Wed, a little run on Thurs, and Friday off. Then picked up the schedule for Saturday and Sunday, long stuff with work, ya know?
Here's the thing. After BTD #2, I thought I was done, peaked, sick, old, blah, why do i do this stuff kind of thinking.
BUT...
after 1 hr into Saturday's bike, I was crushing it, flying, nailed the nutrition (YES, I took the time to listen to Jesse's webinar!), felt GREAT on my....RUN! (I bricked a run and stretched it out cuz I felt fresh, but I didn't go longer than an hour)
Sunday, cut a bit shorter due to life stuff but I looked at it like recovery anyways. I didn't want to get greedy just cuz I felt good on Saturday, just carried the theme of a recovery week one more day but with a 80 min spin on the trainer.
One week of rest, plus some focus on the nutrition, and...BAM...I feel excited about the sport again.
Funny how you pegged it. Thank the Lord that I didn't train thru it. Who knows where I'd be in November.
IF, and that's a big IF, I do well at IMFL, this impromptu rest week may turn out to be the most important week of the whole deal. We'll see.