L-o-n-g!!
Today I've decided to do something I've always wanted to try, do 2 of my Round Valley road loops back-to-back. I told Roger a few weeks ago I was planning this and for him to adjust my schedule accordingly. I did the loop forward and then backward so I wouldn't get bored. Also I had some company. Joe from the shop joined me for both loops, then Chris Esnes and DD hit the second. So one goal for this ride was to see how I can respond to attacks during the second loop against fresh legs. With over 3.5 hours in my legs already, I had to dig DEEP when someone made a move!! That's kinda what these long days are about, teaching your body to perform even while extremely fatigued. I was able to pull my own and dictate the pace of the ride up until about 6.5 hours, then I pretty much went into limp mode:drooling:
Tomorrow I actually have a 2-hour workout scheduled instead of my normal day off. Again, shaking things up and taking my body out of it's comfort zone. I'm anxious to see if my numbers will be good despite over 7 hours on the bike today:drooling:
Entire workout (185 watts):
Duration: 7:11:30
Work: 4782 kJ
TSS: 442.2 (intensity factor 0.784)
Norm Power: 227
Distance: 133.773 mi
Min Max Avg
Power: 0 922 185 watts
Heart Rate: 61 172 130 bpm
Cadence: 29 178 81 rpm
Speed: 2.2 44.9 18.6 mph
Time in HR zones...I stayed pretty consistent in 2/3...Zone 1 was probably coasting or sitting up to re-group, Zone 4 was responding to attacks more than likely...
Zone 1-35 minutes
Zone 2-156 minutes
Zone 3-179 minutes
Zone 4-50 minutes
Zone 5->1 minute
So for this week I got in 16 hours and 45 minutes total, covered 314.13 miles...My volume will go up a bit in a few weeks when my wife is off work for the summer. Most of my volume will be aimed towards building a wicked aerobic base to go into 'cross season strong enough to compete as an "A" or Elite 35+?
-Jim.