Speed Theory
Tri It Multisport
Bicycle Forest











One more week of loading – I’ve got to make it count!

May 28th, 2009

I’m training pretty heavy at the moment – and happy to report that I’m working hard and enjoying it.  Yesterday was 4 looped long ride – using laps to gauge effort and dial-in pacing.  I rode from Sardis (just south of Chilliwack) through Cultus Lake to the end of Columbia Valley Hwy, looping around back to Sardis.

lap one = 1hr42min

lap two = 1hr38min

lap three = 1hr36min

lap four = 1hr24min

I like the build throughout long rides,…using the first half as an aerobic ‘primer’ – upregulating all the fat burning enzymes, then punch it stronger during the second half.  I drank only water for the first half, then started taking in calories starting loop 3.

50min Transition run,…ran to Chilliwack community track, continuing to run 3km negative split (1st km 3:41, 2nd km 3:38, 3rd km 3:36) — I thought I was moving decently given the delirious state I was in.  😛

1hour swim, with a 1500m negative split (20:35)