Distance - That depends. A teamate lent me the Lake Placid Ironman DVD of the bike course. The coaching instructions were really insightful. Anyway I did the first 40 miles of the 55 mile course. My schedule was to do 40 today but not sure how that equates to my indoor trainer since i don't have a bike computer (yet)
It took 2 hours and 15 minutes so I'll bet it was pretty close to 40 miles. It really got me motivated as it's a beautiful course and at least the first 40 miles don't seem to tough, lots of flats and downhills. The last 15 miles which I didn't do are brutal. The coach stresses over and over to not avoid the temptation to power through the first 40 and I can see why. I watched the last 15 miles and it was almost all at level 4 out of a 5 maximum output on an indoor trainer. I'm actually looking forward to doing the last 15 which by the way I can do seperately as the DVD is broken into segments.
Nutrition - I drank cytogainer while riding my bike which went down easy with no "issues" It's loaded with proteing and carbs so I didn't feel the need for energy. I could have used more water though. I have to figure out where the water stops are.
Song of the day - I listened to the coaches voice track but will play my ipod in the backround next time.
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Love those DVD of the actual bike course...they give you such insight....
ReplyDeleteHappy to hear the bike went well...also very happy to hear you are taking in nutrition..but all of that will be for nothing if you do not get water into you! Pete, when you are on a trainer set the dam water bottle next to you...set up 10 water bottles :o) I am going to strap a camel pack on you..
Okay enough about water..
Great job on the bike!!