One of the things I've begun to figure out for a 13 hour Ironman finish, about 40-50% of that time would be spent on the bike. I remember talking to Scobie about how my two hour bike rides would morph into four hour rides and then six hour rides. Not a chance I told him. I'm perfectly fine riding for two hours but as my races have moved from Olympic distance to 70.3 to Ironman next year, I'm a woefully weak rider. With that in mind, as I head into the last (and my first), triathlon of the year, Muskoka 70.3, I need to build up my bike. I thought with my new bike, I'd be faster but at Peterborough, my bike time was almost the same as last year Muksoka (minus the flat). Well, at least I look faster on the new bike.
So on Saturday, with the humidity lower than the last couple of days, I decided to move my ride from a 3.5 to a four hour ride, with the intention of getting up to five hour rides by the end of August. One of the biggest problem I've had is the nutrition so I took coach's advice and tried some Hammer Perpetuem. I mixed two bottles with two scoops each for 200 calories per bottle. I also brought some GU Chomps and GU Gels and three salt pills in a salt stick. The weather was about 22 degrees but the humidity made if feel like 29 degrees Celsius when I left the house at 5:45 am. It was nice and cool but warmed up with sunrise. All in all, there is nothing to write about other than:
a) my nutrition was better but still needs adjusting. I need about 300 calories per hour. Today was about 200 calories per hour
b) three salt pills are not enough for a four hour ride even though it wasn't hot. I need to figure out how to carry more
c) it sure is boring riding by yourself for four hours. I can't wait for those seven hour rides
This morning, the weatherman was actually right and I woke up for thunder and lightening so I rode inside on the trainer for 65 minutes. It was dreadful and I struggled to finish. I compared the power tap numbers with an outdoor ride and what a difference. All the numbers from riding indoors were lower by about 30%. What a difference
Finally, congrats to all those who raced IMLP yesterday. Looks like it turned out to a nice day.