5hr Ride #2

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride:5hrs in 53/18-22 @ 90+ cadence and under 145 hr av through out .	Run;20-30 min @ under 145 and 15 min stretch		10-2-08
		Days to Ironman:	78
Daily Observations
Weight:	82.9kg	Sleep:	6.5hrs
Mood:	Tired	Heart Rate:	59bpm
Mileage
	Swim	Bike	Run
Daily:	1km	140km	0km
Week to Date:	5.4km	270km	35.9km
Month to Date:	14.1km	839km	97.5km
Daily Nutrition
Breakfast	Smoothie and 2 pancakes (no butter)
Morning Tea	N/a
Lunch	Chicken Roll
Afternoon Tea	N/a
Dinner	N/a
Hydration Notes	8 x 600ml Water
Today's Journal

Out the door at 4.00am and off for my second 5hr ride of many!!! The body is tired at the moment and now I have come to the conclusion is that I am not use to all this training it may take a while for the body to become use to the idea of the training load.

The 4,00am start meant that I would be able to meet up with the squad at 5.30am for their ride and then continue on after the squad ride to complete the 5hours.

The first part (1:30hrs - 40km) of the ride was fairly flat...a version of the airport loop. The second part was very undulating...through Samford etc. (2:15hrs - 60km). The third part was again flat.... a version of the Sangate loop (1:25 - 40km)

The stats of the ride are as follows:

Reflections on the Ride:

• Legs didn't get going until about the 2hr mark. The massage last night was rather sever on them.
• There was a head wind for about half of the 3rd part of the ride...hard going....but that's life.
• One of the goals for this ride was try as much as possible to keep the cadence between 90 and 100rpm.....thought I did relatively well. Worked the gears to achieve this.
• The hydration and nutrition was good....kept practicing the 15/45 rule.
• Felt strong throughout the hills....needed to hold back my entusiasm a little...there were a few hills to be covered.
• Had a good 20min stretch after this session.

The PM session was to be a 20-30min Run....didn't do this but instead went to the squad session at the pool and did some pool recovery drills. Found this very worth while.

Recovery Techniques employed today:

• Pool running/walking
• Increased water intake
• 1:30hr kip in the afternoon.