Vital signs:
Distance: 62.35 miles
Time: 2hrs 30mins
Average Speed: 24.8 mph
Average HR: 173 bpm
Average Power: 185 watts
Normalized Power: 238 watts
How it went down:
I finally raced today. First time in 3 months and only the second race this season. Other details of life has taken precedent (wedding...) however it felt good to see how the last 3 weeks of structured training has gone. Most of my road races consist of pretty moderate-high tempo with shorter duration bursts ranging from 1-3 mins of very high intensity. Therefore I structured my training to be able to respond to these situations. The past 3 weeks have been invervsl training during the weekdays- 1mins, 2 mins, 5mins, and spin ups. Then during the weekend, longer pulls at moderate tempo simulating the majority of the race pace.
Unfortunately, I didn't finished my last race. I had alot going the few weeks prior to the race and my training wasn't up to par.
The race started pretty moderately. It was the same route that I have done in the past. The pace was fast and there were alot of serges. I had to respond mostly to them as I sat towards the back most of the race causing me to feel the yo-yo effect. The 1st couple of laps I was working on settling in and getting comfortable riding close to other guys at a high tempo. The remainder of the race I worked on staying as comfortable as possible and hang on. I should have worked on staying towards the middle of the pack, however I'm glad that there wasn't a time where I felt threaten that I would lose contact with the peleton. I ended finishing at the back of the main group and didn't even worry about trying to contest any type of finish and just rolled in.
Something that was different from the course then in previous courses was that the feed zone was before the start/finish line, not after. Desiree and I tried something different this race with the feeds. We have seen in the past that guys would get ice and shove them into the back of their kits to keep themselves cool. We decided to make musette bags to include a bottle and a ziplock baggy of ice. It worked out great. Desiree was busy the night before sewing together feed bags and we would later practice me grabbing then in the dark. My first feed at the end of the 1st lap, I dropped Desiree's feed however Leah was about 25 meters up the road and I was able to grab a feed from her.
In the end, I accomplised my goal of finishing with the peleton, staying safe, and having a good time. I would like to thank my support crew who made sure that I had all my needs, transported me and cheered me on- Desiree and Leah! You guys rock and made the race so much better.
Now I can add back into my training- swimming, running and weight training as my next focus isa half ironman triathlon in April 2012 with probably a few road races prior.
Distance: 62.35 miles
Time: 2hrs 30mins
Average Speed: 24.8 mph
Average HR: 173 bpm
Average Power: 185 watts
Normalized Power: 238 watts
How it went down:
I finally raced today. First time in 3 months and only the second race this season. Other details of life has taken precedent (wedding...) however it felt good to see how the last 3 weeks of structured training has gone. Most of my road races consist of pretty moderate-high tempo with shorter duration bursts ranging from 1-3 mins of very high intensity. Therefore I structured my training to be able to respond to these situations. The past 3 weeks have been invervsl training during the weekdays- 1mins, 2 mins, 5mins, and spin ups. Then during the weekend, longer pulls at moderate tempo simulating the majority of the race pace.
Unfortunately, I didn't finished my last race. I had alot going the few weeks prior to the race and my training wasn't up to par.
The race started pretty moderately. It was the same route that I have done in the past. The pace was fast and there were alot of serges. I had to respond mostly to them as I sat towards the back most of the race causing me to feel the yo-yo effect. The 1st couple of laps I was working on settling in and getting comfortable riding close to other guys at a high tempo. The remainder of the race I worked on staying as comfortable as possible and hang on. I should have worked on staying towards the middle of the pack, however I'm glad that there wasn't a time where I felt threaten that I would lose contact with the peleton. I ended finishing at the back of the main group and didn't even worry about trying to contest any type of finish and just rolled in.
Something that was different from the course then in previous courses was that the feed zone was before the start/finish line, not after. Desiree and I tried something different this race with the feeds. We have seen in the past that guys would get ice and shove them into the back of their kits to keep themselves cool. We decided to make musette bags to include a bottle and a ziplock baggy of ice. It worked out great. Desiree was busy the night before sewing together feed bags and we would later practice me grabbing then in the dark. My first feed at the end of the 1st lap, I dropped Desiree's feed however Leah was about 25 meters up the road and I was able to grab a feed from her.
In the end, I accomplised my goal of finishing with the peleton, staying safe, and having a good time. I would like to thank my support crew who made sure that I had all my needs, transported me and cheered me on- Desiree and Leah! You guys rock and made the race so much better.
Now I can add back into my training- swimming, running and weight training as my next focus isa half ironman triathlon in April 2012 with probably a few road races prior.
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