I was targeting power, but based target on readings from the Garmin IRL as was a little suspicious of the numbers coming out of Zwift.
Felt ok-ish on the run but definitely not super-comfortable and faded a bit in the 2nd half.
Have done 2 IRL bricks in May of approx 2 hours each and then a 10km run. The first was 235W and I felt knacked, the second was 230W and felt ok after that that one. But maybe that was just the ley lines on the day.
The problem seems to be comparing rides, Weymouth was lots of up and down, so although I went out with 250W AP in mind , in reality there were lots of times when I was over 300W and other times at 0W. Then had to stop for a reversing lorry in the last km, and saw AP drop from 251 to 246 just like that
Only been riding with power for about 2 years and dont ride IRL very often so am still learning & any tips about how best to ride with power in a flat 70.3 much appreciated
I sound like Jorgan (RE: His VED) or FatPom (RE: working for Larry) nowā¦butā¦
I did a number of rides from 200-230W in the months leading up to the 113.
I did an FTP test (the 20 minute version) and took a stab from the chart at that, going conservative, as it was my first proper race back.
I then did my final three ālongā rides at that power, on a flat course, with a run off at race RPE/HR (never pace)
I just got really DIALLED into that power and cadence, you know? Like it was second nature, like riding a bike.
Then race day came, my PM battery died and Iām running around transition flapping for a AAA battery
Turns out I didnāt need it, as Iād practiced so hard that it was really simple. I knew if I stuck it in 55/15 and went at 88rpm for 148bpm, thatād be roughly 217W (and 36kmh ish)
Ended up doing 36.7kmh, as the roads are better down there.
So my advice is to train with it so much that itās just an assurance, a back-up plan, on race day.
I barely look at my numbers on race day - unless itās an Ironman. So long as you know what bad feels like, you can quickly wind it back for a half.
Over an Ironman? No chance. The number is gospel for them :- keep to it and feel easy for the first 120km, then it slowly gets more of a slog to keep that power up, mainly through sheer boredom over fitness, I find.
I know we joke, but this is a genuine problem in Devon and Dorset. There are so few roads that are actually flat to practise on. Itās quite frustrating.
Iāve found a couple of potential ones, but theyāre only about a 9-10km stretch (one is about 20 min drive from home and the other more like 40). So if have to literally zip up and down, up and down. Boring as hell, and will have to take the 180s into account on the numbers. But I canāt see any other way of properly testing position and power.
I bet itās similar to Whitby, North Yorkshire.
Literally two main roads in and out, all the minor roads are utter crap for cycling (but bloody gorgeous for driving) and insanely hilly?
Do they not have RABs on that road you describe?
I find I can carry a bit of speed round them these days.
No pedalling, but only for 5 seconds or so, then itās back to aero and up to power immediately.
Iām going to try a āflatterā(ing me nicely on Strava) course this evening
Monday - first swim of the year and OW in Loch Lomond. 2220 metres. Didnāt feel too bad. Pan flat calm water so was really nice after 5 days lying in a covid slump on the sofa
Today - 2500m swim OW in Loch Lomond. First 1500 in 30 mins so obviously rusty
The warmer (haha) weather and conditions probably donāt help, it definitely feels easier in the winter when itās cold in the garage even with the fan on.
Unless it is also the additional training load as well of course.
15 mile lollipop route at a 21.3mph (sorry) average just to prove to myself Iām not utterly shit on the bike, just need to do that for a good few miles more in 10 weeks or so.
6.4 tonnes moved. I bought some knee braces for my aging joints and they are a god send. I think my knees were struggling a bit, not just with pain but being the weakest link in the chain. Felt more controlled with the weight and no pain
Sacked today off.
Woke up, had a couple of really bad dreams and woke up at 0444, but got back to sleep until later on.
Sat in the kitchen gazing outside wondering about life whilst I drank a coffee.
Finally mustered up the gumption to head to the basement and strip the TT bike down to clean it and rebuild it for Sunday. Sheās now looking like the stuff of (wet) dreams, nice cables, brakes donāt stick, freshly waxed chain and spotless derailleurs.
Out with the dog. Failed passing the bakery. Sausage sandwich for me, croissant for the wife, remnants for the dog.
Went to work.
Debated my choices of race, as I gaze out of two windows at the pouring rain.
