I had kind of been looking forward to today, since I was going to take a run at my simulated Muskoka course, kind of a sneak preview/scouting mission. But the file that was converted didn't work right, and caused a system crash on the Tacx. So I scrambled together another workout, about 3 hours long of a series of moderate hills. Fun, but tiring.
My intention was to do the day at about 75% FTP wattage. I keep seeing where people do the bike leg of a HIM at 90% FTP. Either my endurance really sucks, or those numbers aren't quite right. If FTP is max wattage for 60 minutes, I can't imagine holding 90% of that, then running a decent 13.1 miles. But that's neither here nor there. What is here and there, is my ride today at ~75% (=205w).
To break up the day a bit,I attacked the ride as such: sections with grades <0%>2% was >220w. All in all, this worked out pretty well, although in the last hour, there was about 10-15 minutes when I had to drop the wattages to 150-180w. I finished with a good last 20 minutes, but I needed the breather. I'm not really happy about that, but I'll work through that next time.
Another thing I noticed is the difference in effort to produce similar wattage at various grades. As the tension increases, to simulate higher grades, I think it outpaces it's measured wattage. My heart rate at 215w was 142-145 bpm, but at 220-225w, my HR jumped to 155-158. This leads me to believe that the measurement is a bit off. No matter though, since any work is good work.
Now I'll let all this good work sink in.
Bike: 180 minutes = 99.8 km, average 204.4w
After shovelling the drive 4 times in the last 24 hours, along with 4 times on Wednesday, I've developed a new equation:
3 hours in an aero tuck + shovelling >30cm of snow = unhappy spinal erectors.
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