04.01.10 — Great Ride, Great Swim

Type: Tempo Ride
Distance: 20.22 miles
Time: 61:32
TSS: 90.9
Average Watts: 188 watts
Normative Watts: 212 watts
Average Heart Rate: 154 bpm
Total Work: 695 kJ

This was my last ride outside for a while — Mother Nature decided she needed another week of winter before she let spring arrive. It was pretty cold outside so I layered up. The funny thing is when I started out, I felt really, really good. I thought either my Garmin or Powermeter were malfunctioning because I was holding speeds between 23-28 mph at about 180 watts. I really was confused how I was going so fast on so little effort and then it dawned on me…I have a tailwind. I checked out a couple of flags and yep, they were all showing that I had the wind at my back.


I don’t mind the wind so much. It really just gives me a little more resistance. I abandoned my time goal and stuck with my power goal. I got the stats for the ride from the Garmin, but I like the graphs that the Powermeter software provides. I started my Powermeter just a little late, so the data is incomplete, although it gives you a good idea of the ride:


You can see I did several sprints and even tried to sprint on the rollers. I am trying to get that training in for the rollers on the St. George IM course. Knowing it the way that I do, I know I need to be able to push some big numbers on some of the hills. I think I am finally putting together a sound pacing strategy for the race.

Swim Workout
I rode this afternoon and got the chance to set to the pool tonight. My workout calendar called for a long swim tonight, so I went the 4,300 that I needed to so I could complete the IM race distance before the race. I finished in 1:15, which was a good time. I felt pretty solid after I finished. I did take a minute to catch my breath in the pool after I finished. I wanted to key in on the way I felt after to see how good I will feel when I hit T1. I think I will be fine.

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...