Sunday, April 30, 2006
Road to CDA 06: Bike 107
Sun 4/30
Summary: Bike 107 (6 hours, 3400 ascent)
Dan W, Jesse L, John P, Erin, Rob, Hannes, Ann, Kelly H showed
Spin out 20 miles south of Canby. Did 3 X 60 min TT intervals. First 40 min at Zone 1/2, final 20 min Zone 2/3. Should have been near or at IM pace for first 40 min, and above IM pace final 20. Wind was a factor. Third repeat was almost entirely against a 15-20 mph headwind for about 20 miles. Quite a bit of 180 degree turn-arounds on first 2 which slowed the ave pace down. About a 12 min rest between each interval. 20 mile cooldown.
TT 1 = ave 22.2 mph/HR ave 116/HR max 141/ascent 440 ft
TT 2 = 22.7/118/134/420 ft
TT 3 = 20.9/130/151/480 ft (ave speed slowest, HR the highest...wind!)
*This was probably the second most difficult workout of the season, after the big brick a few weeks ago. Total of 66 miles of intervals thrown into the middle of 107 mile ride.
*Legs pleasantly fatigued but not maxed out and no bonk. Felt strong all the way to the finish.
Summary: Bike 107 (6 hours, 3400 ascent)
Dan W, Jesse L, John P, Erin, Rob, Hannes, Ann, Kelly H showed
Spin out 20 miles south of Canby. Did 3 X 60 min TT intervals. First 40 min at Zone 1/2, final 20 min Zone 2/3. Should have been near or at IM pace for first 40 min, and above IM pace final 20. Wind was a factor. Third repeat was almost entirely against a 15-20 mph headwind for about 20 miles. Quite a bit of 180 degree turn-arounds on first 2 which slowed the ave pace down. About a 12 min rest between each interval. 20 mile cooldown.
TT 1 = ave 22.2 mph/HR ave 116/HR max 141/ascent 440 ft
TT 2 = 22.7/118/134/420 ft
TT 3 = 20.9/130/151/480 ft (ave speed slowest, HR the highest...wind!)
*This was probably the second most difficult workout of the season, after the big brick a few weeks ago. Total of 66 miles of intervals thrown into the middle of 107 mile ride.
*Legs pleasantly fatigued but not maxed out and no bonk. Felt strong all the way to the finish.
