30 mile test at predicted race pace
The goal of today's ride was to see how my body performed at my predicted race pace for next Sunday's Florida 70.3.
Mike McLamb and I headed out around 0700 this morning. Mike is still recovering from a nasty virus last weekend. After a 7.5 mile warm-up, I dropped into the aerobars to see where my fitness is. The goal was to go 30 miles at 20 mph. Immediately, that seemed too easy. I revised my goal to maintain a HR somewhere in the 140-145 range. Doing this resulted in a speed of around 21 mph. I was able to maintain this comfortably for the entire 30 miles. We then did a 6.5 mile cooldown and went I got home I did a quick 1.5 mile run.
Looking at the graph, my body didn't seem to mind the pace I was riding. I think I might need to modify my race projections. A 21 mph pace on the bike would take 8 minutes off the bike split.
Feeling confident.
Comments
I'd go by feel and HR. You'll get on the bike after 40 min. of swimming and then be on the road for 26 more miles than Saturday. So, your HR will likely drift up during the course of that time. If your HR is a little higher, but the effort feels the same as Saturday, I'd go with that current pace. If the effort feels harder with a higher HR, I'd back off.
The only thing I'd say about the run is to start with the throttle low and run by feel using your HR as a guide. Again, you'll hopefully come off the bike with reasonable hydration given your set up, but your HR will still drift up slightly duirng the run. Hey man it's your first half, so do it for the experience. Based on Saturday's bike, you should do great and be in great position for the run.
MM
Posted by: Mike McLamb | May 14, 2007 1:14 PM