(That's me with the red circle on my jersey. I was also giving my race wheels a spin on a longer ride to make sure I have no issues before Sunday!)The ride has ~4500 feet of vertical over ~55 miles. My plan had 65 on it followed by a 6 mile run, so I was intending to turn around at the top of a few of the climbs and repeat about half of them. I also rode down to my friends' house for an extra 4 mile pre-ride ride.
My legs were tired overall, but after a more intense week, I was pretty happy with how they held up. I made it up the first climb (~3 miles and ~1800 feet up) pretty easily and well ahead of anybody in the group. I turned around at the top and headed part of the way back down to do it again. I repeated and still felt pretty good and was holding ~280-300 watts most of the way on the hill. I caught up with the group at Pilot Hill where I got some more water. My plan on this ride was to make sure I was properly hydrated to see if that made my run better afterwards. I was going to try to do 1 bottle of water per hour minimum on top of my Perpetuem. In any case, I left Pilot Hill and headed towards the confluence. I took it very easy on the descent down into the canyon and we all regrouped down there. Then we hit the climb up to the Forest Hill bridge, which is another 3-miler with ~1800-2000 feet up. I got to the top of that and turned around and did about half of it again. Still felt pretty good and the hydration and calories seemed to be going well. I cruised down to the bridge and did the little short, steep climb up from that to Auburn. I stopped again in Auburn for more water. I went through town and caught up with the group briefly on the other side of town where people were taking a break at a popular market. I wanted to get my run done before too many of them got back for the pool party, so I just headed on down Auburn-Folsom. This is usually a very fast portion, but a head-wind was slowing me down somewhat. Finally, a couple more small climbs up to El Dorado Hills and my friends house for the post-ride run and pool party!
I did 6 miles and I think my improved hydration consistency paid off because I definitely felt much better on my run than I had been for a few weeks. I covered 6.1 miles in 45 minutes. Then it was a cold beer, lunch, and hitting the pool with my wife and kids for a little post-workout R&R!
Final ride stats for the day: 67 miles in 4 hours with ~5500 feet of climbing (average 183 watts) followed by a 6.1 mile run in 45 minutes.
Overall, my week was 19 hours of training consisting of 11100 yds in the pool, 158 miles biking, and 47 miles running. I am content with that, but I know I will need to continue doing weeks like that and harder as we progress through the summer.
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