I finally took on some hills with my powermeter.
Yeah, I’ve had it since January, but I’ve been doing a lot of lactate threshold/tempo work indoors, and focusing on long, flat rides to prepare for Charleston for a few months.
Also, I’m a wimp, and I didn’t want to confirm with data what I already knew from experience: I spike my power on hills.
We were out on MacArthur/River Road on Saturday, on hills that aren’t nearly as long or steep as those I’ll see in Mont Tremlant in 13.5 weeks (WHAT?), but even in my easiest gear, I went above my functional threshold power WAY too often. Sure, I can make it through a bike workout, but 112 miles of that followed by a marathon is a different story.
In other “time to suck it up and get out in real-world conditions” news, I did a 1 mile open water swim on Sunday.
It was…not fast. But I got more experience in open water, which was the whole point, and won my age group, so it wasn't terrible, I guess.
Monday: Rest day.
Tuesday: In the morning, 6.14 miles (9:03/mile) with hill repeats and 2 miles at the end building to half marathon pace (8:30/7:53 – hi, downhill!). Followed it up with 4300 yards of swimming with DCRP masters in the evening, where we did a bunch of fast 75s.
Wednesday: 45 minutes of strength training in the morning (yessssssssss! Finally.). A solo track workout in the evening, with 5.73 miles including an 800-1200-1600-1200-800 ladder (3:41-5:45-7:50-5:55-3:54)
Thursday: An hour on the trainer in the morning, with spinups to 110 rpm and a 15 minute build to Zone 4 (208W). In the evening, 4500 yards with DCRP Masters with MORE fast 75s, and a slew of 200 IMs that I finished on the 2:55, which is faster than I’ve been at the IM for a while.
Friday: 5000 meters of straight up swimming in the morning, followed by 45 minutes of strength training in the evening.
Saturday: 41.5 miles of biking followed immediately by 6.13 mile of running (9:19/mile). Rachel and I rode out to the T in Potomac, and then I ran up and down Connecticut Ave. It was just like every weekend of Ironman training last year, including the drenching humidity.
Sunday: A one mile lake swim in Ellicott City, MD, in 31:52…as much as I hate to say “the course was long” – well, based on the top finishing times, the course was long.