First 100 miler

Workout Summary: Bike 105 (6:05/5040 ft ascent)

Rode predominately easy for 4 hours, well above IM effort for 2 (4 X 30 min. efforts)
Plan earlier in the week was to ride really easy with IM power effort (210-220 watts) for the interval. However, recovered very well throughout the week from last weeks racing. Knew in the first few minutes of riding today that I would be able to push well above IM pace.
So, I got a good idea on my 30 min threshold last week at the race, when I held 346 watts on the 8 mile uphill TT. Today, I needed to choose a wattage I thought I could maintain for 4 X 30 min. Like running, I figured 80-90% of my threshold. So, I figured I would try to hold 280-290 watts for each of the intervlas. After the third, I wasnt sure if I could hold a 4th at that wattage, but turned out fine once I got rolling again.

Total ave watts for 105 miles = 222 W/ 17.2 mph ave pace/ HR ave 108/mx 152
5:42 at 100 miler mark.

4 X 30 min intervals during ride. First 3 with 12 minutes rest between, took 30 min rest before final interval.
1 = 33 min./ave watts 289/ HR ave 126 (Z2)/max 143 (Z4)/cadence 86/ave speed 20.2 mph on 1020 ft ascent over 11.2 miles/crank torque 290

2 = 30 min/288 W/HR 125/141/ cad. 90/ 21.9 mph/ covered 10.8 miles/ 275 torque

3 = 32 min/290 W/HR 133 (Z3)/144 (Z5)/cad. 84/19.9 mph/covered 10.9 miles on 1800 ft ascent/302 torque

4 = 30 min/292 W/HR 140 (Z4)/152 (Z5c)/cad. 87/21.0 mph/ covered 10.5 miles/291 Torque

Very happy with this progression. Felt like I was pushing hard, yet able to push the watts up a bit further on each interval, and also push my HR a bit further progressively.

My first 100 mile ride 7 weeks before my IM? Am I nuts? I dont think so. If I can hold things steady and fight the urge to over-train I should be ok. I am significantly stronger now then I was in 2006. Holding an average of 290 watts for just over 2 hours is encouraging. I suspect (hope) I can sustain 225 Watts for 5 hours. We'll see.
A good test will be Florida 70.3 in 2 weeks. I was able to average 245 Watts last september in the Grand Columbian 1/2 IM. I am hoping to ave this at Florida. This should place me somewhere under 2:25 for the bike segment. I was able to hold just over 300 watts last week for 2 hours on the third TT. If I can hold 260-70 at Florida, I will be in good shape. But...the run after? Ouch..that may hurt a bit.

Zones for entire ride
1 = 42 %
2 = 24%
3 = 20%
4 = 9%
5 = 4%

Diet:
Breakfast: 1 cup whole oats, 1 tsp bwn sugar
Ride: 3 nutrition bottles with total of 13 doses. Ate 1 fig newton and 2 half's of a banana during ride at the food stops. That's it.
Recovery drink after ride.
Dinner: Chicken burrito and tamale, no cheese, black beans and rice. Some corn chips. water and 1 margarita (come on, its May 5th)
Later: 4 eggs whites, 1 slice cheddar cheese, 2 whole wheat english muffins, 1 with jam. Diet shasta mixed with carrot juice.
During movie: 1 bag low fat popcorn, 4 tiny, mini chocolate bars.
Yeah, I pretty much ate 2 dinners today. I really had a craving for protein though.