After a pretty miserable week of not feeling good (this is week 2 of that), not swimming due to no nanny and now a missing 2nd income – what a crappy week. We’re trying to figure out if we will stay here in CA or if we should just call it a big adventure over and move back to exactly where we were 2 years ago – except with a lot less in our pockets but a ton of great friends and a wonderful 2 years in the sun. I’ll write more on this next….
In between feeling like I’ve been hit by a bus and a decroded piece of crap – I did get out for about 18 miles of running last week and after laying in bed for 2 days I got out for a ride today ~60 miles. I rode with a group which makes riding with a Power Tap or HR a bit hard but I did get to put in some good efforts and work on finishing stronger than I started.
We started with about 20 people and after the short climb over Camino Alto (maybe a 6-7 min climb at most) we had dropped about 5 people and it was clear there were 2 groups for the ride – so I suffered a bit and hopped on the tail of the A group and vowed to keep it mellow and not attack and not get silly and attack where I will end up paying for it.
I had to stop for a nature break before the climb up White’s Hill (maybe 6-7 min climb) and rode up at 300w but caught a bunch of what would be the B group which we never saw again. I rode an easy Z1 and under 260w – until meeting up with the faster folks.
BTW: The one part I hate about group rides is the stopping and waiting and chatting and going too slow. A 60 mile ride by myself takes 3:30 max and has 2 nature breaks and 1 water stop. With a group – it can be 4+ hours and I’m not riding where I should be.
They said they were rolling out about as soon as I rolled in – so I jumped on and we rode a pretty good tempo out to Pt. Reyes about 20-25 mins out. We watered up and rode steady home – the only drawback was that no one rode with any sort of Power or HR, so it was a lot of hard – slow- hard – slow – which you can see in the graph below. Avg Watts were low and around 220w – which was fine for a sick day. Towards the end of the ride I would go to the front and hold a nice tempo of 300-350w for 3 mins at a time – which I was really happy being able to do. I did set a new watt record for 10 min power – but I’m not seeing the 25w weekly increases that Lance has been seeing, then again I ride 120-140 miles a week max. I’m sure that’s all I’m missing – more miles.
Below is my power output from today. You can see the climb up Camino Alto at 275-300w about 30 mins in, another climb up White’s Hill around 70 mins and then sitting behind a group with 2 pulls in a pace line from 115-135 (mins), some flats where I sat in and then more pace line and lastly the final stretch home from 150-170 mins where I did a bunch of the pulling.
I should have my training plan from my coach this weekend that will bring me all the way through to New Orleans 70.3. I know it will consist of me swimming 3x a week and about 6 weeks of 4-6 hour long rides – so I’ll be skipping the group rides soon and will be getting in some quality alone time.