01.21.10 — Tempo Ride

Type: Tempo Ride
Distance: 24.90 miles
Pace: 2:41 min/mile
Time: 67:43
Average Watts: 201 watts
Average Heart Rate: 155 bpm
Total Work: 809 kJ

Today’s ride was work. Yesterday was about the same average watts and just a little lower on the total work, but it felt smooth. Today I still felt smooth but the effort to maintain the wattage was much higher. I know it was the residual fatigue from yesterday, but dang, I wish today could have gone a little better.

The stop at 27:00 was to change the movie, grab a towel, turn on the fan, and open the window. I am usually pretty methodical, but it was like I missed putting my brain in when I was getting dressed this morning. At about 41:30 I had to dial the effort back to about 175 watts. I was having trouble holding the effort at 220 watts and decided to pull back the horses instead of letting them run themselves into the ground. I did pick it back up at about 46:00 and held that until almost 51:00. I took about a 9:00 break where the watts were closer to 170 and then at the one hour mark, I picked it back up to about 230 for 5:30, at which point I started my cool down. Here is the breakdown:

Overall the ride was a challenge, which was good. I needed a good, hard day to train myself mentally for the second loop of the St. George Ironman. The loops will be tough as there are some real serious climbs up canyons. I am still trying to wrap my mind around the bike course, trying to come up with the perfect strategy to get to the run as fresh as I can. I want to go hard enough on the bike that I am pleased with my effort, but slow enough to get to the run with the ability to put in a good run time. I think I will be heading down to the course in February for a couple of days to ride it at least twice. Here is the elevation profile for the bike — now you know why getting to the race ready to climb is so important.

About the Author

I have been participating in running and triathlons for 10 years and love the feeling that training provides. You may not agree with me, but you know you just can't look away...