Tuesday, June 13, 2006
Road to CDA 06: Bike 63, run 8 (brick)
Tues 6/13
Bike 63 in 2:47, then run 8 in 53:40. Pleased with consistent strength on this one.
Bike TT first 61 miles ave speed of 23.2, cooled down for 2 miles to get ready for transition. Total for the 63 was 22.9 after cooldown.
Then run 8 in 53:40: out first 4 in 28 min, back in 25:40 (6:25/mile)
Hamstring 1/5 soreness but stable. I could tell that I couldnt pick it up anymore on the run because of the tightness, however...6:30 pace did feel ok. Maintained Zone 4 predominately throughout run, a couple of beats into Zone 5 on the uphill grades, and into zone 3 on the down hills.
Bike felt strong. Zone 1 and 2 at over 23 mph is a confidence builder. I went into zone 3 a few times on the hills. Changed out zero gravity brakes for durace. Extra 1/2 pound but the security of having stable breaks means alot more than a little weight.
*This was my strongest TT to date. Carried 7 pounds of water on the bike to add weight. Most of ride was in 54/14 or 54/15 gear. Never felt like I was pushing too much.
Sauna before bed. 190 degrees, 15 min.
Zone summary for TT
Zone 1 = 2.8% (3')
Zone 2 = 47% (53')
Zone 3 = 38% (43')
Zone 4 = 9.3% (10' 30")
Zone5a= .8% (55")
Zone5b= 2.1% (2' 20")
*Very pleased to have majority of ride in zones 2 and 3 at this speed.
Zone Summary for 8 mile run
Zone 1 = 0
Zone 2 = 3.6% (2')
Zone 3 = 24% (13')
Zone 4 = 59% (32')
Zone5a= 13% (7')
*I shouldnt be in zone 4 and 5 so long at my pace. This is the weakness in my run strength.
Breakfast: 2 cups of frosted mini-wheats, skim milk
pre-ride: americano coffee and slice of low fat blueberry cake from starbucks.
ride: 28g maltodextrin in 5.5 oz water every 20 minutes entire ride + 300mg enduroltes extreme. Sips of plain water every 10-15 minutes. Nothing on run. 90g malto + 30 g protein immediately after workout and 24 oz water.
Dinner: Salad with vegi's and 6 oz chix breast, low fat dressing. 2 oz pepper kettle chips, diet 7-up. One hour later, non-fat latte and cliff protein bar.
Before bed (worked until 10:30 p) couple of bites of stir fried rice w/ beef and vegis, 4-5 bites. then finished up the angelfood cake (zero fat but ++ carbs) and strawberries.
Bike 63 in 2:47, then run 8 in 53:40. Pleased with consistent strength on this one.
Bike TT first 61 miles ave speed of 23.2, cooled down for 2 miles to get ready for transition. Total for the 63 was 22.9 after cooldown.
Then run 8 in 53:40: out first 4 in 28 min, back in 25:40 (6:25/mile)
Hamstring 1/5 soreness but stable. I could tell that I couldnt pick it up anymore on the run because of the tightness, however...6:30 pace did feel ok. Maintained Zone 4 predominately throughout run, a couple of beats into Zone 5 on the uphill grades, and into zone 3 on the down hills.
Bike felt strong. Zone 1 and 2 at over 23 mph is a confidence builder. I went into zone 3 a few times on the hills. Changed out zero gravity brakes for durace. Extra 1/2 pound but the security of having stable breaks means alot more than a little weight.
*This was my strongest TT to date. Carried 7 pounds of water on the bike to add weight. Most of ride was in 54/14 or 54/15 gear. Never felt like I was pushing too much.
Sauna before bed. 190 degrees, 15 min.
Zone summary for TT
Zone 1 = 2.8% (3')
Zone 2 = 47% (53')
Zone 3 = 38% (43')
Zone 4 = 9.3% (10' 30")
Zone5a= .8% (55")
Zone5b= 2.1% (2' 20")
*Very pleased to have majority of ride in zones 2 and 3 at this speed.
Zone Summary for 8 mile run
Zone 1 = 0
Zone 2 = 3.6% (2')
Zone 3 = 24% (13')
Zone 4 = 59% (32')
Zone5a= 13% (7')
*I shouldnt be in zone 4 and 5 so long at my pace. This is the weakness in my run strength.
Breakfast: 2 cups of frosted mini-wheats, skim milk
pre-ride: americano coffee and slice of low fat blueberry cake from starbucks.
ride: 28g maltodextrin in 5.5 oz water every 20 minutes entire ride + 300mg enduroltes extreme. Sips of plain water every 10-15 minutes. Nothing on run. 90g malto + 30 g protein immediately after workout and 24 oz water.
Dinner: Salad with vegi's and 6 oz chix breast, low fat dressing. 2 oz pepper kettle chips, diet 7-up. One hour later, non-fat latte and cliff protein bar.
Before bed (worked until 10:30 p) couple of bites of stir fried rice w/ beef and vegis, 4-5 bites. then finished up the angelfood cake (zero fat but ++ carbs) and strawberries.
