(Time) Trial & Error – The 100m/10m Brick Revisited
I had a re-run of my 100 mile and 10 mile run Brick session I wrote about a couple of weeks ago. I blew up on the run majorly the first time of asking, so this time I was determined not to repeat that. What I learned from the first attempt was a possible mishap with nutrition, pacing and general naivety!
I stuck strictly to my nutrition plan on this second attempt, taking in half an SiS Go Bar every half an hour after the first hour, with a handful of jelly babies. This is the general formula of 1g of carb per 1kg of body weight. I sipped plenty of water, taking in 6 bottles all together. I had a High5 gel 5 minutes before the end of the ride and most importantly this time I took a gel on the run at 5 miles and also sipped water throughout. The latter is what was lacking in my first attempt and paid dividends in this second run.
I actually rode quicker, averaging 0.5mph faster over the 100 miles with 21mph. I then held my 8 minute mile pace on the run and didn’t get too excited when I felt good and stayed at this pace throughout. I set off too quickly previously and paid for it later.
Overall, I’m very happy with this and it is the final century ride I will do before Challenge Almere in two weeks time. Tomorrow I take the mileage down to 80 mile ride and 3 mile run brick, all done at the same target pace. This will lead into a week of training heavier at the start of the week and then begin to taper down from 8 days out race day.
It’s good to repeat this session and prove to myself I can do the desired pace. It’s also good to find out this early about my nutrition plans as this is now set in stone as to what I will take and use at what times and just how much. Hydration being the main point.
I rode the same flat course, in similar conditions on the same bike and set up, just tweaked the nutrition.
Posted on August 30, 2014, in Cycling, Nutrition, Personal, Racing, running, Training, Useful and tagged 100m 10m test, big brick, brick, challenge almere, knutsford, run brick, time trial. Bookmark the permalink. Leave a comment.