01.29.10 — Recovery Ride

Type: Recovery Ride
Distance: 21.74 miles
Pace: 2:45 min/mile
Time: 60:22
Average Watts: 161 watts
Average Heart Rate: 147 bpm
Total Work: 578 kJ

Now that is more like what I expect to see out of a ride. Remember yesterday? It was the day that my super-human legs were able to put together a ride where I averaged 290 watts over an hour and maintained an average heart rate of 128 bpm. The power meter was obviously off yesterday and I am glad to see it self-corrected for my ride this morning. 


Todays ride was a recovery ride to help flush all the toxins out of my legs and set me up for a great ride tomorrow.  All in all today was really not that eventful. The ride in itself was pretty boring — I didn’t push the pace or the effort required. The plan is to ride 100 miles/5 hours tomorrow, so I do need to keep my legs together for then. Here is how it all went down today:


Training Thoughts from This Week
This section is for us power geeks. This week has been a great week for training. I have felt strong and like I am building up my endurance in swimming, biking, and running. My TSS for the week is already at 665, compared to 774 for last week and I still have a five hour ride to complete tomorrow. I am betting my TSS is over 800 after tomorrow, which is still short of the TSS score of 1,000 that Joe Friel recommends for athletes training for an Ironman. Next week I am going to take more of a recovery week and then the second week in February I am going to shoot for that TSS score of 1,000 to see how my body holds up under that rigorous of training. I am going to end up at about 180 miles on the bike this week, which is really exciting to me.

I believe nutrition is the fourth discipline of triathlon that many athletes overlook. I am a huge fan of Infinit and in the past I have used it on every ride, regardless of the distance. This week I have tried using only water just to see if I could do it. It has been good, but I do find energy somewhat down towards the end of my rides. I have also ordered a ton of different things, like Clif Shot Bloks to see how I can handle them. I want to be prepared for whatever WTC has out on the course come race day. 

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...