2 hours @ 10w below IM power
2 hours @ IM power
2 hours @ 10w above IM power
Once again, the radar didn't look good:
But this is one of my key rides, and I didn't want it ruined. I also wanted to do a sweat rate test and I drive to a route for this ride because it's supposed to be a flat route with no stops so you get no chances to rest. That makes the trainer good for this ride, but 6 hours on the trainer is tough to do.
It's a great test to see if your Ironman goal power makes sense. If you can't complete this workout, you might want to reconsider your goal power.
Since I was riding indoors, I figured I'd try to do a little heat training. I set up my own little heat/torture chamber.
|The heat chamber. My space heater died so I only got it up to 79.|
|This is only one of the boxes. I have a lot of motocross on tape.|
My space heater died on me so I couldn't get the temp up where I wanted (mid 80s) so I was stuck in the upper 70s. Much better than outdoors where it was only 69 today, but I'm going to need to look into ways to get that little room a few degrees hotter.
|79 degrees, 60% humidity. I got it up to 65%, but couldn't get the temp above 79.|
This workout was great. I absolutely nailed it. I'm aiming for around 210 watts in Kona so I needed 200 for the first two hours, 210 for the second two, and 220 for the final two. My numbers were spot on: 199, 210, 221. The final two hours weren't easy, but I never really struggled. I held my power steady the whole time and was able to step it up if I needed to. Very encouraging.
One thing I hate about the trainer is how far off the speed is. I got in 112.9 miles today. Last year when I did this workout I got in about 135 miles. Big difference when you do this outdoors. But it's not really about that. It's about the power and the total work and training stress....but I do like to see the high mileage numbers.
Run: 15 minutes. 1.92 miles. 7:51 pace.
The run was good. I felt strong the whole time and my running legs came around quickly. I ran the first half at an 8:06 pace and the second half at a 7:37 pace. It always feels good to negative split.
Daily Total: 6 hours 15 minutes
Weekly Total: 18 hours 17 minutes
Tomorrow: Long run and a swim.