After a 14’ race pace TT yesterday, the plan for today was to test out my endurance, race day nutrition and mental fortitude with 100+ mile day on the bike, starting with a GR, finishing with a 32 mile crit (Wells Ave, baby). Here’s how one of my longest days on a bike went:
6AM, Sunday: wake up. Potato, protein shake. Sunscreen, chamois cream, da works. Fill bottles, pockets, suitcase of stupid. Ready. ? .
6:35- out the door, Peet’s for a triple espresso. Yummmmmm, liquid confidence.
6:45- 10’ ride over to Waban Starbucks to hook up with the 7am CrackOdawn ride.
7:00- roll out, for a fun a fast 30 mile start to the day of riding (power highlights include a 40” effort @ 9.1 w/kg… when did that happen?) just enjoying some company and some hard work. A humid but nice start to my riding adventure.
8:30- expecting to grab a coffee (this GR usually takes a short pitstop to fill bottles and grab some Java mid ride), 2 strong guys said they were going off to get some fast miles in, so of course I joined. I didn’t want to stop pedaling anyways.
8:45- begin unexpected 30’ TT @ solid SST pace… ummmm got a bit lost too as the 2 other guys dropped me. Chapeau!
9:25- 2’ stop, grab a bit of H20, eat potato #2. Back on the bike to race 14 miles south to my next adventure, our local trainin’ crit. Solid Z2 on the way, very little time spent in that JRA zone. Being late for the Crit helped push my pace. A fun 1km section of un-Pave was a nice treat due to some road construction.
10:20- show up to the Crit to find that they will be starting 30’ later than expected. Nice!
I sign up, pay and hop on the bike to grab a coffee, some water and a restroom. Panera bread is a convenient 2 miles away. Park the bike, wait for ridiculous customer-lady to ask 10000 questions about pastries. I am antsy, want coffee. Buy coffee. Skim milk 2 sugars and chug. I refill my bottles (camelbak, actually), whiz (surprised I’m not seriously dehydrated yet) and hop on the bike to get to the race feeling quite spacey.
10:52- after 20’ of JRA, I line up for the race, feelin decent now. We’re off!
Race- fun and fast. 27mph pace made for a nice chance to work on pack skills and although my legs were toast on any efforts over 30” long, I still had no problem moving around the pack with confidence. Word. I actually think I sprinted for 15th, which is decent considering how measly my power output was at this point.
Noon- over 5 hours after getting on my saddle, I’m grabbing my tool kit and hopping back on before my TFL cramps up.
12:15- recovery pace to the WholeFoods Mahket for some recovery fuel.
12:30- HOME!! Time to eat!!!
Although my powermeter dropped out for 90 minutes of the ride, I can confidently estimate ride stats at:
best parts, from a training perspective, include:
I had FUN!
I feel quite fine today, not really any soreness, anywhere.
No saddle sores, thanks LG! Great chamois.
Nutrition is dialed in. 300 cals/hour is my sweet spot and even after 5 hours my apetite was good.
Endurance is better than expected
My body is recovering well and due to my 3 day block training, I think my brain is a bit confused that I’m not training today.
So, GMSR, here I come!!
Time to really taper and peak… cant wait to race Saturday!!