Day 118 Bike 230 minutes - 115km, Run 23 minutes - 4.5km
Total on Week 609 minutes
Wednesday ended up being so busy with work and other responsibilities I was not able to schedule around for a workout but it did give me a rest from my intense wattage intervals on Tuesday.
I took advantage of the Remembrance Day Holiday to first take more than just a moment to thank those that died fighting for our freedoms and then second to make my fourth assault on the "Wall at St George". After the last time I did the Start plus 1 loop of IMSG I realized that my nutrition was not well planned so today before I started I got everything ready.
My goal was to ride at 3:40 or better for the 108km which would be about 175 watts. Based on that I got 4 water bottles, 2 straight water, 1 Gatorade, 1 a gatorade/hammer gel mixture. I figured that would be a good starting point for fluids. I think got two energy bars and 4 bananas. And I made sure I had a decent breakfast.
So the plan was simple
100-125ml of fluid every 15 minutes
1/2 banana every 30 minutes along with fluid
1/2 energy bar every 60 minutes along with fluid and banana
I did about half the fluid straight water as a final wash and 1/2 fluid at start as Gatorade or the mixture.
It worked awesome. I rode the course averaging 186 watts, was averaging mostly 180 until the last 45-60 minutes and had an overall average of 125HR, well within IM HR zone for me until the end when I intentionally picked up the watts and the heart rate.
Overall result was a 3:37 ride (just a hair under 30km/h) and I got off the bike and ran an easy run at Ironman pace and legs and cardio were just fine.
Slowtwitch article about IMSG here
Total YTD Training