Monday, February 12, 2007
Big Brick #1
Yesterday was my first big benchmark workout. I did my first of 3 bricks to prepare for IMAZ. I did a 3.5hr bike followed by a 75min run. My goals were to simulate race day, increase my bike pace thru out the ride and hold a comfortable 8min pace on the run.
I started the morning with my usual pre race breakfast which consisted of a blueberry bagel with granola, peanut butter, banana and honey. i chase that with some coffee. i must say that meal is the bomb!!!!
The bike went well. I did 7x 8miles loops on south mopac. my first lap was 25:10 with an HR of 115 and my last lap was 23:30 with an HR of 123. The bike felt good and i managed to hold the aero position the entire time minus the turnarounds and the pee breaks. My back did get a little tender on the last lap. During the bike i ate 6gels, 1 powerbar, 4 saltstick tablets and drank 48oz of gatorade/24oz of water.
After a 10min transition into my run gear i ran 1:15 at a steady pace around 8min miles. The first 30mins was dead on 8min. the next 20min i slowed to around 8:10 due to a dull pain i noticed in my left hammy (i also noticed it on the bike and figured the seat was just hitting my leg funny). i remembered back to my friend jamie's story of popping his hammy so i got nervous. After 20min i sped back up to 8min for another 10min and then finshed the lat 15min under 8min. my overall HR was 136 and i approached 140 in the last 15min. During the run i ate 1getl, 1 salt tablet and drank 14oz of gatorade/7oz of water. Stomach was a bit sloshly for the first 15min but settled afterwrds. the run went great and i felt really comfortable.
Overall the workout went great. I got what I wanted ouot of it and feel like I am on track with my training. I feel 10HR at IMAZ is definitely withn reach and I should know better in 3weeks when i do my next big brick. I will lengthen the bike and run for the next brick and I hope it is warmer to simulate the heat i little better.
I started the morning with my usual pre race breakfast which consisted of a blueberry bagel with granola, peanut butter, banana and honey. i chase that with some coffee. i must say that meal is the bomb!!!!
The bike went well. I did 7x 8miles loops on south mopac. my first lap was 25:10 with an HR of 115 and my last lap was 23:30 with an HR of 123. The bike felt good and i managed to hold the aero position the entire time minus the turnarounds and the pee breaks. My back did get a little tender on the last lap. During the bike i ate 6gels, 1 powerbar, 4 saltstick tablets and drank 48oz of gatorade/24oz of water.
After a 10min transition into my run gear i ran 1:15 at a steady pace around 8min miles. The first 30mins was dead on 8min. the next 20min i slowed to around 8:10 due to a dull pain i noticed in my left hammy (i also noticed it on the bike and figured the seat was just hitting my leg funny). i remembered back to my friend jamie's story of popping his hammy so i got nervous. After 20min i sped back up to 8min for another 10min and then finshed the lat 15min under 8min. my overall HR was 136 and i approached 140 in the last 15min. During the run i ate 1getl, 1 salt tablet and drank 14oz of gatorade/7oz of water. Stomach was a bit sloshly for the first 15min but settled afterwrds. the run went great and i felt really comfortable.
Overall the workout went great. I got what I wanted ouot of it and feel like I am on track with my training. I feel 10HR at IMAZ is definitely withn reach and I should know better in 3weeks when i do my next big brick. I will lengthen the bike and run for the next brick and I hope it is warmer to simulate the heat i little better.
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