Tuesday, February 14, 2006
Road to CDA 06: Bike 50/Run 8
Tues 2/14
Summary: Bike 50 (3 hours, 3800 ascent), 1 hour transition, then Run 8 (70') first Hill workout.
Bike: 1pm, got on trainer because snowing outside and about 2" on the ground. 32 minutes into the training session, and watching Lance win the TDF prologue in 2001...I noticed a break in the clouds. Jumped off the trainer, and within 10' was heading down the hill to finish my ride outside. Got in 10 on trainer, 40 outside. About 3800 ascent. Maintained ave. of 16mph with 21-23 mph on flats. Rained on and sleeted on but not too bad. Finished ride at 4:20pm, drank down 75g carbo + 25g protein. Off to duniway for first hill session 30 min later.
Zone Summary:
Zone 1 = 66% (2 hr, 2')
Zone 2 = 15% (31')
Zone 3 = 8% (12'30")
Zone 4 = 6% (9')
Zone5a= 1% (90")
Zone5b= 1.5% (2')
Zone5c= 2.5% (3')
*Felt good, legs took 60' to loosen up. Got into Zone 5 (at and above threshold) on final climb.
Run, 5:30p: 8 miles (70') from Duniway. Ann, Rob, Erin, Chris, Andy, Matt showed. About 3 mile wu to hill off terwilliger. Hill about 90 ft ascent, 1 minute to get up. Did 8 X 1 min intervals with about 75" rest jogging down between. Legs very tired but pleasantly fatigued. Slowly worked HR up each pair of hills. 3 mile cd.
Zone summary:
Zone 1 = 82% (58')
Zone 2 = 3.5% (2'30")
Zone 3 = 2.5% (1'45")
Zone 4 = 3.7% (2'35")
Zone5a= 4.8% (3'20")
Zone5b= 3% (2')
Zone5c= .4% (15")
Intervals: 8X1min +/- 5sec. uphill. Total ascent 720 ft for hill repeats. First 4 steady, then picked it up final 20 seconds on 5-6, picked up final 25 sec. on hills 7-8.
HR specifics (This is the important info I will use to compare in upcoming weeks and intervals)
Hill 1: HR ave 129, mx 149/ end of rest HR 106
2: ave 129, mx 152/ end of rest 108
3: ave 135, mx 153/ 108
4: ave 138, mx 154/ 111
5-6: ave 138, mx 155/ 112
7-8: ave 139, mx 160/ 112
* See the pattern? Slowly progress upward into higher HR zones instead of higher HR's being at the beginning and then tapering off toward the end. This is how you train to run faster in the latter part of the race (or in IM race, train to "hang on" the latter part of the race)
Summary: Bike 50 (3 hours, 3800 ascent), 1 hour transition, then Run 8 (70') first Hill workout.
Bike: 1pm, got on trainer because snowing outside and about 2" on the ground. 32 minutes into the training session, and watching Lance win the TDF prologue in 2001...I noticed a break in the clouds. Jumped off the trainer, and within 10' was heading down the hill to finish my ride outside. Got in 10 on trainer, 40 outside. About 3800 ascent. Maintained ave. of 16mph with 21-23 mph on flats. Rained on and sleeted on but not too bad. Finished ride at 4:20pm, drank down 75g carbo + 25g protein. Off to duniway for first hill session 30 min later.
Zone Summary:
Zone 1 = 66% (2 hr, 2')
Zone 2 = 15% (31')
Zone 3 = 8% (12'30")
Zone 4 = 6% (9')
Zone5a= 1% (90")
Zone5b= 1.5% (2')
Zone5c= 2.5% (3')
*Felt good, legs took 60' to loosen up. Got into Zone 5 (at and above threshold) on final climb.
Run, 5:30p: 8 miles (70') from Duniway. Ann, Rob, Erin, Chris, Andy, Matt showed. About 3 mile wu to hill off terwilliger. Hill about 90 ft ascent, 1 minute to get up. Did 8 X 1 min intervals with about 75" rest jogging down between. Legs very tired but pleasantly fatigued. Slowly worked HR up each pair of hills. 3 mile cd.
Zone summary:
Zone 1 = 82% (58')
Zone 2 = 3.5% (2'30")
Zone 3 = 2.5% (1'45")
Zone 4 = 3.7% (2'35")
Zone5a= 4.8% (3'20")
Zone5b= 3% (2')
Zone5c= .4% (15")
Intervals: 8X1min +/- 5sec. uphill. Total ascent 720 ft for hill repeats. First 4 steady, then picked it up final 20 seconds on 5-6, picked up final 25 sec. on hills 7-8.
HR specifics (This is the important info I will use to compare in upcoming weeks and intervals)
Hill 1: HR ave 129, mx 149/ end of rest HR 106
2: ave 129, mx 152/ end of rest 108
3: ave 135, mx 153/ 108
4: ave 138, mx 154/ 111
5-6: ave 138, mx 155/ 112
7-8: ave 139, mx 160/ 112
* See the pattern? Slowly progress upward into higher HR zones instead of higher HR's being at the beginning and then tapering off toward the end. This is how you train to run faster in the latter part of the race (or in IM race, train to "hang on" the latter part of the race)
