Long bike day. Plan was for another 4 hour ride, but I haven’t been following the plan Weather was sunny so I decided to go a little further than the last few weeks and ride out through Annapolis Royal, only another 10k or so. Still have a cold breeze to contend with, but even on the uphill way out into the headwind, I felt stronger. Neither did I stop for lunch in the middle, which I have been doing at Lequille. 2 energy bars, one bottle of Gatorade and two bottles of water, was just about right for the 137km which I rode at just over 31kph. Maybe another bite to eat would have been good, or another bottle of energy drink as well as / instead of the water. This fluid requirement changes as the temperature fluctuates quite dramatically, though I think the calorie requirement fluctuates less so. Last year, I figured on 200-250kCal/hour, so for a 4:24 ride 700cal or so was just a little short, which would line up with my gut feeling. I’d like to be riding these long days at 32/33kph without pushing, as that will be my race pace for ironman, and it’s not too far away. Starting to do more faster paced tempo rides outdoors should bring this up.
Hopped off straight into a 10k run. My legs were a little heavier than they have been, which is understandable by this stage in the week, I’ve been doing quite a lot of aero threshold / tempo running. Had a gel before I set off and carried a water bottle a little way down the road and this was ok, though another gel would probably have helped. I think on the day, at least one gel per 10k: 10k, 20k, 30k, 37k and a couple in hand.
All-in-all, another great training day.