Of Mice and Marathons

AM: 2 hours 1'. 28 miles @ 13.8 MPH. 220W. HR 149. 

Final Iceman Simulation: 1-Hour @ Race Effort

I was really nervous for this workout for some reason. I am not sure why. It is hard, but all I had to do was keep roughly the same effort as I did last week for 2 hours but press a little bit beyond that. I ended up going to Orion Oaks rather than Bald Mountain South just to make sure I could concentrate on putting down power on the trails without a lot of descending and coasting. Effort was right on. Pace was quite slow relative to other years, but I think the course has gotten slower as I am about the same weight or lighter and am putting down more power. 

60' @ 258 watts @ 164 BPM (269 normalized) 14.7 MPH

Right on target for goal power. I think I can do this for about 2 hours and change. I need to stay relaxed and try to find the effort rather than forcing it. I paced the last two simulations rides extremely well. I'd like to mirror that.

AM: 7 miles on the treadmill. 10' pace. HR 124.

The issue with Zwift and the treadmill seems to have resolved. I unplugged my Kickr Bike to help eliminate Bluetooth interference. I forgot I usually shut my watch off too.

PM: 60' on the trainer. 212W. HR 129.

Checked out one of the new New York courses. Pretty neat.

AM: 5.3 miles, averaged 8:31. HR 133. 

PM: 85' on the trainer. 

Zwift Racing League Race #1 (Team Time Trial)

28' up with the group, 46' @ 259W @ 167 BPM, 11' down

Power wasn't great, but we had a hard start and I can't really push 4-4.5 watts/kg for very long, but I tried to go as hard as I could and stick as long as I could. 

One of the guys who coaches for FasCat got this group together last minute and we put together a team time trial. It was extremely hard. The pulls were way over FTP and I was able to hang for just under 30 minutes and then I got dropped on Box Hill and had had enough. It was way more intense than I should have done for race week, but I just wanted to get something short and intense in before this weekend and have a few very easy days of recovery; otherwise, I worry about getting stale. 

AM: 8.7 miles, averaged 8:37. HR 141.

Stridlek Workout (Introductory Version): 2 (6 x 35") 

Equal jog back and jog between sets. Started at just under 6' pace and worked my way down to low 5' pace. Jogs back were fairly slow, but I was just trying to get the legs reacquainted with some turnover given that I have done so much as a regular set of strides in forever. I will progress this out to 3 sets next week, and then move them to 40", then 45" and maybe 50" before adding a 1' interval after the third set's recovery jog, adding one minute each week to max out at 5'.

AM: 64' on the trainer. 206W. HR 127.

3 x 1' @ Vo2 w/ Full Recovery

Just a little leg tension to keep sharp for Saturday.

AM: 60' on the trainer. 215W. HR 133. 

Openers!

2 x 3' + 2 x 20-30". Feel pretty good and ready to go. Not too nervous yet, but getting a bit more nervous after getting off the trainer and everything I have to do to get ready for the trip to Traverse City and Iceman. The boys have a half day of school, which doesn't help.

AM: 3 hours total on the fat bike

Bell Iceman Challenge (Cross Country Mountain Bike Race) 5/32 Men's 40-49 Fat Bike; 636/3810