This weekend I did an early race rehearsal for Austin. It it still 9 weeks away but I wanted to take a first draft and see where I was.
I rode a 55mi loop around my house with about 2500ft of climb. About 2x the Austin course but it was the best I could find. The ride was meant to be steady effort, practice nutrition keep hr in check.
It went quite well. Time was 2:57 so I was right where I wanted to be.
Heart rate was avg of about 143. Power was right in the target zone.
VI was a little high at 1.03.
Off the bike, I ran 3mi. I would have liked to go 6 but I was pressed for time.
The goal on the run was to keep my hr in the 140's. Mission accomplished.
It got a little elevated going up hill.
But I kept a lid on it. Pace was slow. 9:44. But, if I can hold that for the 13.1 I will be in position to pr.
Right now, I plan to keep it in the 140's for the first 6 mi, in the 150's till mile 10 then let it go for the last 3.
I have a 2hr run or 2 on the calendar later. I might use one of them to try this target hr pacing out.
Now it is time to taper for the Austin oly. I really want to attack the swim this time. There is no reason that my ows should be so much slower than my pool swim.
No comments:
Post a Comment