Thursday, August 18, 2011

Where we are on the bike--long ride wise

Third week of my IM build and third long ride today. This is what the three rides have been:

1. 95.2 miles over 5:26 for an average speed of 17.5 mph
2. 106.2 miles over 5:47 for an average speed of 18.4 mph
3. 112.2 miles over 5:58 for an average speed of 18.8 mph//176 average watts

So nice steady progression--I went through 112 miles in 5:56:45.

To put this in perspective, here is the history of my build up to IMFL 2007--where I did a 5:06 split (211 watts):

1. 101.2 miles over 5:28--18.5 mph/180 watts
2. 107.5 m/5:28/19.7 mph/190 watts
3. 94.0m/5:00/18.8 mph/188 watts
4. 112.2m/5:58/18.8 mph/196 watts
5. 93.0 m/6Z:00/15.5 mph
6. 93.7m/6:07/15.3 mph
7. 133.1m/7:00/19.0/19mph
8. 78.2m/5:03/15.5 mph
9. 112.4/5:13/21.5mph (Chessapeake Man Aqua-Velo)
10. 91.0/5:05/17.9 mph/181 watts

Observations:

1. Very nice progress so far on my long rides--I'm starting to get up into the neighborhood where I want to be.
2. Way more power in 2007--I was in much better shape entering my IM build in 2007--but perhaps a bit burned out. In theory, I should see more progress through this build then I did in 2007 where I thought I was pretty level/stagnant.
3. In 2007, when Peter Reid was my coach, I was in by-far the best triathlon shape of my life. Looking at these 10 rides there are a few that are pretty much signature rides:
--112.5 mph@ 21.5 mpg at the ChessieMan AV--obviously a race situation without a run but that's a solid ride
--133.1 miles @ 19.0 mph and 190 watts--this was the biggest ride of my IM2007 build and I'd sure like to replicate it (or beat it) during this build.
--107.5m @ 19.7 mph and 190 watts--damn--that's pretty good!
4. I clearly have more work to do to get back to my 2007 level of fitness--but I don't think it's impossible--nor is it, at the end of the day essential.
5. Slow rides in 2007 were in DE/PA with tons of hills
6. I seem to be going faster on fewer watts in 2011 as compared to 2007--look at my ride today compared to ride 4 in 2007. It would be nice to think I'm more aero/efficient, but it was probably a weather (wind) issue. Today was windy, but not super bad....

My distances travelled per hour today were:

Hour 1: 19.3 miles
2: 18.3
3: 18.4
4: 19.3
5: 19.1
6:17.8 over 58 minutes (18.4 mph)

I worked hard today--I don't know if I can get back to 2007--but I'm really getting a lot fitter now--IM bike wise--just need to stay healthy and motivated--I'm sore but happy tonight!

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