Week of April 10th - Key long ride

• Monday
• Tuesday - Swim 4km. Bike 3x10min aero bar hill reps. Miserable session. File: http://tpks.ws/qwWpz
• Wednesday - Long easy run in the hills (run 9mins / walk 1min). I had hoped for 2.5-3hrs but a few appoinments came up. File: http://tpks.ws/yBybg
• Thursday - BIKE/RUN - Bike: TrainerRoad - CJN steady with 3 sets of 3x1 to warm up for the run / Run off the bike 10km @4min/km (half IM pace). Felt nice and smooth on the run (file: http://tpks.ws/cYdpH)
• Friday - swim 4km
• Saturday - KEY RIDE 5hrs with 3x1hr @ target IM power.
  • Objectives
  •  test ability aerobic efficiency 
  • Plan
    • ride 2x1hr (10mins RI) after ~20-30mins warm up through town. 
    • 1st 1hr was flat so some hill simulations every 15mins
    • Then the last 1hr focus hard on keeping cadence up
    • ensure nutrition was not going to be an issue - bonking was not an acceptable outcome. 
    • Power aim was ~235w (75-76% FTP).
    • The hope was this would mean HR ~130
  • Outcome 
    • Rep 1
      • Power 232w
      • HR 131
      • RPE legs a bit heavy
      • Cadence 88rpm
      • Comments - it was still pitch dark for much of the rep. Lost full bottle of infinit but got through it OK.
    • Rep 2
      • Power 236w
      • HR 126
      • RPE - grind uphill, cadence too low
      • Cadence 85rpm
      • Comments - first half was a grind uphill then some rollers. Legs felt good and power was good just cadence too low. 
    • Rep 3
      • Power 236w
      • HR 127
      • RPE - marginally above race effort
      • Cadence 91
      • Comments - this is a gentle downhill all the way. Very pleased with this rep
    • Nutrition
      • 1 bottle infinit (would have been 2)
      • 2 Em’s bars
      • 2 bottle water
      • 1 caffeine tablet before last rep
      • Pre ride breakfast - almonds, yogurt, blackberries and a small amount of cereal. 
    • LINK TO FILE http://tpks.ws/Cb5wH 
• Sunday 
  • Run 1hr @ IM pace (4:15/km). File http://tpks.ws/xDwmp
  • Bike 45mins spin after the run