I’ve been in the Colorado mtns this week, hosting ENer Bob Nelson and wife since Wednesday after doing swim/bike/run on both Mon & Tues. The bikes were what amounts to TTs uphill on Maroon Creek (7 miles, 1600′) and Castle Creek Rds (12.5 mi, 1600′) These are my go to routes for testing my fitness at various IF levels. I was actually able to set an all time PR on Castle Creek, going under 59′ for the first time ever.
Then the Nelsons arrived, and I asked Bob, who’s doing Tahoe 70.3 next month, “What do you want to focus on?” He was planning on a Big Bike Week, so off we went. Independence Pass on both Wed and Thurs to watch the bike race (5 hours, 60 mi, 5700′, then 13 mi, 1600′) with a run on Thurs. Another run Friday, then Race Pace Plus 3 hour ride on River and Fryingpan Rds, featuring another PR for me on the downhill (2% down grade into the wind) portion of Fryingpan. Both those PRs were on my TT bike; the other rides were on my new road bike. I’m learning what everyone else already knows: the same power gets you farther on the TT bike. Duh! And, another trip up Castle Creek today. Weeks total: 20 hours, 6 rides (200 miles, 14.5 hours), 5 runs (3.75 hours, 25 miles) and 2 swims; 1,047 TSS. Whoever said swimming is not a drag on fatigue never tried it at 8000′ elevation. 2700 TSS pts over the past three weeks, with my CTL back up to 121 from a low of 107 following LP.
The two key things for me this week have been a big boost to my bike fitness keeping pace with Bob, and getting my running legs back slowly after a too much too hard too soon issue with my R hamstring and glute after IM LP. Upcoming week, I’m planning on following the EN plan, but probably transposing days. EG, tomorrow will be Sunday’s ride; Tuesday will be Thursday’s run, split, etc.