Tuesday, May 09, 2006
Road to CDA 06: Bike 100/Run 6.5 Brick
Tues 5/9
Day 4 of big week
Summary: Bike 100 (4:58, 2100 ascent, final 80 miles ave 23.5 mph), then brick run 6.5 (48')
Erin and Ann did a 64 mile ride, then 10 mile brick (sub 8 pace)
Bike: First 18 miles (45 min.) with the girls as a warm up. Then the 5 of us, Grant F, Hannes M, Rob P, Dan W pulled 5 min. each for next 80 miles + 2 mile cool down. Out to cascade lakes hwy on pac crest route and back. Climbed against wind 1800 ft on the way out, winds shifted to 20 mph in face for final 20 miles. Some 23+ mph pulls my HR of 97-100...not a whole lot of effort. My 26-27 mph pulls put me into zone 3 though. Stopped for photo halfway on cascade lakes hwy, alot of snow. Mt Bachelor in background.
Out 22.5 mph on way out (1800 ft climb final 15 miles) back in 24.5: 80 miles ave 23.5 average
We were pulling for 26-27 mph on many of the flats against the wind. This was the strongest consistent ride I have done in my 3 years of cycling. Pull exchanges for almost 4 hours. Worked pretty hard entire ride. Hannes put the big hurt on us on a couple of uphill pulls...very tough to hang on. Got stronger and stronger as the ride went on, pulled 26-27 on a slight upgrade against the wind a couple of times on way back. Grant consistend and strong as usual, Dan W kept sneaking in an extra minute of pull, Rob P is becoming a time trialist...in 6 months. Everyone excelled on this ride. Everyone equally worked and shared the load.
5 min. transition to run. Out first 1/2 in 7:45 pace, back in 7 or faster per mile. Held in Zone 4 for final 2.5 miles. High Zone 1 first 3.5
Everyone drank their carb routine + electrolytes for the entire ride. Strong to the end. Recovery of 30g protein + 90 g maltodextrin after. Then chicken alfredo for dinner. Breakfast was swedish pancakes with bananas, blueberries, and strawberries. Hannes broke out the chocolate Nutella on toast for "breakfast dessert"
HR summary
Bike:
Zone 1 = 80% (4 hours)
Zone 2 = 12% (37')
Zone 3 = 5% (15')
Zone 4 = 3% (5')
Run:
Zone 1 = 50% (24')
Zone 2 = 11% (5')
Zone 3 = 23% (11')
Zone 4 = 15% (7')
Zone 5a= 2% (1')
