Todde's Tri Blog

Good workout this morning. Today was a 3hr bike/run. I bike about 49miles in about 2:30hrs. The main ride consisted of 5x 8mile loops (avg time per lap was between 22 to 24min and HR avg around 122 - 125). I tried to increase the intensity each lap but the headwinds sure made that difficult. I also worked on my nutrition while biking. I only took in a powerbar and gel b/c i had eated an hr prior to riding. I tried to eat about 100 calories every 30min. I was also drinking to gatorade for calories but i am not too big on that. After the bike a ran 30min/4 miles and avg a pace of 7:25. My avg HR for the run was 148. I think I am ok if I can stay around 145HR on the run. Once I get near 150 is when I think the lactate acid begins to really build. I need to focus on not hitting to run so hard right after transition. I tend to hit a 7min pace which catches up to me within 2 miles. I need to hold around 7:30 in order to get faster on the second half of the run.

Next weekend I have a race simulation brick planned where I will focus on my extact nutrition that I plan to use race day in Conroe. I think i will go back to water only (with the aid of nuun) and eat gels and a powerbar for my calories. I need to keep it simple and sports drinks tend to muddy the waters for me. The brick will be a 3hr bike followed by a 90min run. I am already pumped about it!!!