Big Week, Day 5: Race Simulation Brick

Workout Summary: Ride 80 (4 hours)/Run 8 (59:40)

3 Hour TT at or slightly above IM pace was goal, then 8 mile run at IM pace.
10 mile warm up and 3 mile cd on bike. Couldnt finish 3 hour TT at transition. Had to bike back to house on bike trails so used it as a cool down off the TT.

TT: 3 hours, 67 miles (22.4 mph ave). Out 90 minutes at 21.9 and back in 22.9 (1300 ft ascent total). Worked in zone 1/2 on way out, 3/4 on way back. Felt strong and nearly completely recovered off Florida race. Power meter way off, need to fix it. About 150 watts deviated. Averaged about 220 watts out and 240 back.
Under hydrated in a big way. 4200 ft baseline elevation and climbed to 5000 ft on ride. Mid 80's but the sun was very hot at this elevation. Ran out of water with 30 minutes to go. HR in final 15 minutes went up about 10 beats per minute. Then off to run, man o' man the sun was hot. Took two 8 oz bottles on run. One for nutrition and one water. Had them finished with 20 minutes to go and that last 20 minutes was really tough.

Goal on run to run out first 4 in 7:30 and back 7:10-20. Out right on the money at 30 minutes, back in 29:40. Kept HR out of Zone 5. However, HR raised into zone 4 and at 7:20 pace final 2 miles, held in high zone 4.

I should be in high zone 2 at this pace. I think it's in part the 3 pm heat at 4200 ft. Also once I got behind on my water on the bike, it was pretty much impossible to catch up.

Goal accomplished though. I recovered for this workout just in time. Did 22.4 ave bike speed and run 7:25 pace for 8 miles after. This off of a 14 mile day and 3500 meter swim yesterday. Pretty happy and my confidence is returning.

After workout, nutrition recovery drink. 100 grams carbs and 25 grams protein with 10 g glutamine.

After workout, 10 minutes in ice-water bath (big trash can we set up beside the hot tub) water, 32 degrees. Hot tub, 105 degrees. Did 10 ice, 10 hot tub, 10 ice water to finish. This shock on the legs really felt awesome.

Zone Summary: Bike
Z1 = 20% (HR up to 115)(35')
Z2 = 35% (HR 116-127)(64')
Z3 = 23% (HR 128-135)(41')
Z4 = 21% (HR 136-144) (38')

Zone Summary: Run
Z1 = 6% (HR up to 126) (just over 1')
Z2 = 21% (HR 127-137)
Z3 = 28% (HR 138-143)(17')
Z4 = 41% (HR 144-148) (24')
Z5a= 3% (HR 149-154)(3')(couple of hills toward end of run)


Diet:
Breakfast: 3 1/2 swedish pancakes (thin cakes) with banana and cantelope and syrup. Glass of skim milk. Hot chai tea and med coffee after, before bike ride.
Ride: 8 doses of nutrition, 30 grams carbs in 6 oz water with 550 mg sodium per water bottle (each bottle 80 minutes of nutrition). Recovery drink after brick
Dinner: 2 beef and black bean tacos and 2 beef and black bean enchilatas, side of rice. Few chips. water, 2 diet shasta, 1 beer, 1 orange juice.
Before bed: 2 handfuls of jelly beans, 1 low fat ice cream bar, 1 beer, 3/4 cup oatmeal with 6 oz yogurt. No not all at once, this was spaced out over a few hours.