01.30.10 — Endurance Ride/Brick

Type: Endurance Ride
Distance: 112.04 miles
Pace: 21.8 mph
Time: 5:09:37
Average Watts: 140 watts
Average Heart Rate: 147 bpm
Total Work: 2,598 kJ

Now THAT is what I am talking about. According to the schedule, this was supposed to be a 5 hour ride in the early morning down in the dungeon on my Pro 300PT. I stoked up on a couple of movies, had the Women’s Finals of the Australian Open on my DVR, and had a couple of other programs on the DVR that would work well to entertain the eyes while I rode. I even got to bed early last night after going to dinner and a movie with Mrs. Hot Wife. I was set up for success this morning.

The alarm went off around 4:30 and I have to admit to hitting it twice for another 18 minutes of sleep. Some mornings, it is really tough to get moving. But reason prevailed and I got dressed and went downstairs to get my nutrition ready. I made five bottles of Infinit with about 280 calories in each one. I also made a sixth bottle with just water because, well, sometimes I just like to drink water. I threw a dozen Enduralytes in a small bowl and set off to start the day.

The ride in and of itself was solid. I did take a quick three or four minute break at the three hour mark just to pee and stretch a little. My hamstrings seemed like they were getting really, really tight. I did get through the Women’s Final of the Australian Open (sorry Henin, I was really rooting for you) and both of my movies.

My power was not where I would have liked it for the entire ride. I really wanted to average 150 watts over the whole ride, but that just wasn’t in the cards today. You can see from the performance graph that for the first hour I was holding my power at between 150-160 watts. At the end of that hour I felt good, but I knew I wouldn’t be able to hold that pace for the entire ride, so I decided to slow down. I figured it was like a race and I would have made the same decision during a race. 100% of the time when faced with that decision, I would decide to slow down instead of a DNF or bonk. For the last hour I was closer to 130 watts. Obviously that needs to improve. Luckily for me I do have plenty of time to get those numbers up. Here is the graph:

At the tail end of my ride, I had a genius idea — why not add a mile run at the end of my ride for a brick. The distance shouldn’t be too long, and I could walk the first .25 miles. So I did just that. I walked .25 miles on the treadmill at 2.5 mph and a surprising thing happened — my legs actually felt good. I am sure part of it was because I was glad to get the imprint of my saddle out of my bum. Then I ran .75 miles at a 8:30 min/mile pace and had a small spring in my step. I could have gone longer, but didn’t want to risk the injury. I decided that my next long ride should be 100 miles and include at least a 5 mile run to finish off the brick.

For the week I ended up with a TSS of 882. I still have a long ways to go before I get that up to 1,000. I am going to take next week as a recovery week and let my body absorb all of the heavy training that I have done for the last couple of weeks. For the week I was at 12:16 of actual training time. The second week in February my goal will be to get that number up closer to 15:00. For my peak weeks in January I need to get it up closer to 20:00.

January Training
For the month of January, I got 35,400 yards in the pool, 629.53 miles on the bike, and 32.01 miles for my run. Clearly the area I need to focus on in February will be my run. I may substitute runs for two rides each weeks during the month. Coming out of January, I know I could have hit closer to 800 miles on the bike if it weren’t for my trip to Hawaii during the second week. Regardless, the month is what it is, and I feel good.

Training is going well. My body composition is getting much better. I am down to about 16% body fat, and my goal is to pull that down to 12%. My current body weight is 182 lbs., and if I hit that goal I will race at 175 lbs. That would be a dream and would set me up for a fantastic race. I will clamp down on my diet starting in the month of March so I can cut that final weight. I am really starting to look forward to my Ironman!

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...