PM: 120' on the trainer. 248W. HR 148.
75' Sweet Spot Tempo @ Ideal 3-Hour Power
Did 4 hard laps of the Volcano Flat course in Watopia: Lap 1 = 283 Watts @ 153 BPM; Lap 2 = 281 Watts @ 161 BPM; Lap 3 = 284 Watts @ 164 BPM; Lap 4 = 287 Watts @ 168 BPM
Watched a video on gravel racing and how workouts and racing are different than other kinds of racing (aside from the obvious) and it brought up some metrics that made sense to me, similar to the way that in running we have a 2-hour pace or aerobic threshold. 3 hour pace is marathon pace for relatively fit people and 4 hour pace is about 50k pace for relatively fit people, so for longer events it make sense to to think in and work with these metrics.
I had planned a longer ride, but was tired and took a very long nap. I was going to do a wave tempo that I have done a few times in the past few months, but decided to keep pressing if I felt good and my HR stayed down to keep it steady rather than floating the recovery laps at tempo. It worked quite well and I set my second best power for 1 hour @ 283 watts. I have only gone higher in Zwift race. I was pleased with the effort. I might have been able to do on emore 18' lap, but not sure. Definitely not 2. I will use a different course when I do this again I think.
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