Today I did the 2nd half of my hard weekend. 119 mile ride (only 3000' of climbing this time) and a hard, 6-mile run afterwards that had about 350' of hills.
I started from my house and rode down to Folsom, then up to Beals' point. From there, I did the entire bike trail (32 miles) to Old Sac and then over to Davis. For the return trip, I reversed the route. It took my about 6:25 of ride time and since there are water stops on the bike trail, I didn't have to stop to buy water, but I did have to stop and pee twice.
In any case, I treated it like a race-rehearsal to see how I would do with nutrition and pacing. The nutrition was not bad - Perpetuem and Hammer Gel and Water and Endurolytes. Seemed to do fine because I had energy at the end for the hills back to my house. My power numbers over the hours broke down like this:
1 - 144 watts avg / 18.9 mph
2 - 177 watts avg / 19.6 mph
3 - 173 watts avg / 19.2 mph
4 - 170 watts avg / 17.9 mph
5 - 190 watts avg / 20.0 mph
6 - 181 watts avg / 17.6 mph
6+ - 190 watts avg / 13.0 mph (big hills back to my house)
Overall it was 118.6 miles and my average was 173 watts and 18.5 mph. It was a good race rehearsal. I'm not sure exactly how fast I'll be going in L'ville, but my power target seemed to be decent. After the ride, I did 6.1 miles in 44.5 minutes with some decent hills. It felt OK, I was a little fatigued, but not bad and I think I probably could've kept that pace for a while if it were flat. I did have a little issue with my hammy again, but I think with a good taper and proper race management, it will be fine.
I may even be able to push the bike a little more, but will probably stay very conservative because I'd like to have a really good marathon this time around.
No comments:
Post a Comment