Saturday, 30 March 2013

3 hour hard road ride

After a fairly busy and successful road camp, I thought I'd have a couple of days off to recover to reap the benefits of the hard work. After all, the fitness improvements are realised through recovery, without recovery there are lots of problems; injury, burn-out etc.

I managed to get a free morning so I headed out at 0730 for a 60 miler covering a lot of the training camp roads. It was a lovely calm morning and the sun was slowly thawing the last of the overnight frost as I got to the main road and started.

I wanted to set a fairly conservative 270W for as long as I could maintain and I fully expected to be able to hold this for 3 hours as it was only 86% of my FTP and I'd had a lot of training and recovery recently too. The first hour was fine and I paced myself through the hills and kept out of the red so I didn't suffer too much later. At the turn I'd managed 271W and I was surprised to see my average speed at a healthy 18.6 mph despite the hills which normally reduce average speed, especially when there are so many potholes on them.

Throughout the ride I was very aware that I needed to keep eating and set a nutrition routine of a drink every 20 mins and something to eat every 40.  Hopefully I'd avoid 'bonking'.

After 2 hours I started to feel somewhat tired and my legs felt quite heavy, and it stayed that way until the end. The second hour had seen my average power reduced to 265W and the 3rd was a measly 245W. It wasn't a 'bonk' like I've had before, just a gradual decline in power but luckily it was on the flat on the way home. So much for the good intentions of 270W for all 3 hours!

I got home a couple of minutes short of the planned 3 hours so I stayed out until the clock ticked over the 3 hours at 58 miles at an average speed of 19.4mph. This was better than expected, especially as I'd done 90% of the ride on the hoods so I wasn't exactly trying to keep my speed up. By the time I got home I'd ridden for 3:05 without stopping, probably a record for me, and my back let me know it hadn't enjoyed it.

After the ride I looked at it on Golden Cheetah and realised that I'd set a PB for power between 90 mins and 3 hours, which is nice. Compared to the training camp rides, this speed and average power was above what we'd achieved as a group. For example, on day 6 a group of 9 of us achieved an average of 18.1mph at an average power of 178W (mainly due to the benefits of hiding from the wind behind other riders).

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