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.
This is a week late going up on the blog:
As I sit in the coffee shop, hips grinding and calves burning from tackling the stairs I know I’ve just done a big session the day before.
The 100 mile ride and 10 mile run brick session was looking at me on the plan I have pinned to my wall for a few weeks. It’s a bit of a Joe Skipper special session that this years IMUK’s runner up put in his plan in his build up. Joe writes a great blog and is regularly sharing his training on strava. My coach Paul Savage (who also works with Joe) ran this set before going on to a 9:27 at IM Austria.
It’s one of those session that looms that you kinda look forward to, but once you’re kitted up on the morning of doing it all of a sudden becomes a tad daunting. You’re going to be out of the house doing exercise for between 6 and 7 hours!
These are the sessions that really start the day before. It’s a test, a simulation of what you might be hoping to do come race day in terms of pace and times. Eat the right food the day before and for breakfast. Have a decent nights kip and lay the kit out ready to rock at 6am. Ideally timed around what time you will be racing at.
It’s a session that will address nutrition issues and show up any tweaks you want to make to your bike set up.
Bike – 100 miles – Strava
I had a nice route laid out, reasonably flat with 3 left turns so there was no stopping at junctions and also no traffic lights so I could do as fair a test as possible.
I nailed the 100 mile bike in 4:49 which was promising, holding an average speed of 20.50mph which is about where I want to be at. Hopefully closed roads and the extra fitness I will gain between now and September will hold this nicely on race day.
I used my TT bike, but not with race wheels. I now switch to using this bike in all my rides, but want to save the wheels to avoid any wear and damage and also enjoy the extra percentage they’ll give me in the race.
I took on half a SiS Go Bar every half hour after the first hour, with a hand full of jelly babies here and there. I went through 4 bottles of water and took a High 5 energy gel 5 minutes before of the end of the ride.
I used SiS Go Bars at Ironman UK last year and they seemed to work and the High 5 gels are what have been advertised as the official nutrition supplier for Challenge Almere so I wanted to test these myself – no surprises on race day.
Run – 10 miles – Strava
Once off the bike, I set off a little too quickly on my run. I was meant to be aiming for race pace, but I got a bit excited. I didn’t take any nutrition with me, not even water on what was a warm day so I can attribute some of my explosion to both the over zealous pacing and lack of hydration.
It wasn’t too dissimilar feeling to what In had at Chester Marathon back in October when I fell apart in the final few miles. My stomach locked, my HR was fine and my legs felt good. It was taking breath and a solid core that halted me pretty instantly.
So what I have learned from the test? I can hold a good bike speed, without going into the red zone. I believe I can build on this too, which fills me with confidence. The other positive was the run split! I need to have a think and review this run with my coach Paul Savage and evaluate whether my pacing needs to be addressed or my nutrition. I think its a combo of both, but the idea of doing this test 5 weeks away from Challenge Almere means I do have time to make any tweaks and try things with a bit of time to spare.
Rest day for me after another really good and solid block of training. It’s important now for me not to panic about the run, but work around it and figure out how my race plan is going to pan out as we get closer to the European Long Distance Championships.