Thursday, May 19, 2011
Did my hill repeat workout on the bike this morning. Rode 5 miles out to a nice 1/2 mile long hill with I think about a 7.5% average grade. repeated that 5 times then rode 1 mile further to the back side of the same hill then rode up that and went home. 20 miles total, about a 1 hour workout, average heart rate 148. Heart rate was 168-172 up the hills. So about 87-91% of max HR.... right about where I want to be. For referemce,. my max I estiamte is about 183-185bpm, resting is 38-40bpm.
Tommorrow is a recovery day. I probably swim in the morning then go for a short bike or run at lunch.
Saturday I'm taking my bike to the shop to get a lower angle stem to get about 1/4-1/2" lower in front. I'm at the minimum number of spacers on my headset and feel like I can get jsut a little lwoer and still be comfortable. I also need the cable lengths trimmed. The cables ends near hte bars have gottne damaged from having hte handlebarsr turned when transporting in my truck. that shouldn;t happen. Finally I want the aerobar extensions trimmed just a little. they are still a little long on the ends for my smaller hands.
Saturday is a longer brick workout. A 90% effort race simulation. Mostly to practic
e nutrition and work on pacing. I'll probably do it sort of as a interval workout. I think I'll go ahead and ride part of the course for the race in July. Its' about 14 miles form the bicycle shop I'm going to. I'll have to bring my regular road bike. I might shorten the course about 2 miles accordingly since the road bike is slower. I'll run the running course at the normla length. It's pretty hilly.
Sunday is an easy ride.
Monday I'll swim in the morning and do the hard-easy workout in the evening.
Tuesday is recovery (maybe just an easy biek ride in the morning.
Wed. I'l swim in the morning andl do the track workout. That may sound a little intense only 3 days before the event... but it's all at my 10k race pace, not faster... so about a 5:50/mi pace to target a 36:00 10k. My goal is a 37:00 in this race, but you want ot train jsut a little faster on fresher legs to simulat running off the bike. Plus I want to partially train through this event to focus on my later events. Plus you can get flat legs taking it too easy before an event.
Thursday we travel to my parents in Michigan. I'll go for a swim in the morning followed by a short run.
Friday, an easy ride to loosen the legs.
Saturday ---- RACE DAY! First Olympic this season. The winner last year was a 2:03. I want ot be under 2:05. I think I can do that, so 2nd or 3rd place sounds doable. I'm a little tentative about the longer swim. I expect to give up about 1 minutes, but would liek to limit my damage to under 2 minutes right at the start. the winner rode a 1:02 on the bike. I think it's moderately hilly if my memory is correct os that will be a tough mark to match. He ran a 37:30 which I'm pretty confident I can beat if I'm feeling good and my legs don't cramp I'm not suite sure if I have the leg endurance yet to ride a 1:02 and follow-up with a 6:00M pace. My primary goal is to be under 38:00. I'm be really happy with that. I think the run is relative I'll have to be jsut above my anerobic threshold to do the 1:02. The 6:00 pace should put me jsut below my threshold except on hills. I'll probably go out fast to try and catch the leader if I'm within a 1/4 mile, then just hang on, and then kick the last 1/2 mile.
It's currently forcasting partly cloudy, high of 71F and upper 50's in the morning. Jsut abotu perfect wiht no need for layers. Probably will still be a wetsuit race. I expect water temps between 68F sicne they are predicting rain mid weeks before the race.