Did a race sim ride yesterday. 4 hours on the bike + 1 hour run. The bike was spectacular, windy, very windy. Ended up with 83.8 miles in 4 hours. – 20.9 average – my fastest training ride ever. I rode it similar to how I plan to ride in Kona. 135 soft HR cap, 145 hard HR cap. I only exceeded 145 once – was going up a long moderate incline hill into the wind, and I looked down and saw 150. I backed off immediately and all was good.
The run afterwards went really well. Started out running really, really strong – the first four miles were sub 7 average – way to fast actually. Not sure of the exact distance, but right around 8 miles. Last couple miles were ~7:40 – a good pace, but would have rather done 7:15s straight across. Gonna have to watch those first few miles in Kona. I also had a little bit of stomach issues on the run – took in to many gels in to short a time. It was the strategy I’ve used in the past with success, but today it gummed me up pretty bad. Not sure how to address that as I know the key to my success on the run is equal parts bike pacing and keeping the calories coming in. Overall I was pretty happy to cover just over 8 miles in 60 minutes, including a bathroom break.
The coming week is pretty mild – an hour run on Tuesday, the usual 3k-4k SCM swims, and then some easy biking and running. Key workouts this week are a tough 90 minute + 30 minute brick on Wednesday, with a 2 hour + 30 minute brick on Saturday. After that it’s stay loose and then race like a bat out of hell on October 13th. Kick ass and take names.
I’m actually starting to feel just a little prepared – anything can and will happen during the race, but my key sessions this past week have been a great mental and (hopefully) physical boost.