Hi Gents, I certainly exceeded my expectations this morning (despite being forced indoors for the bike) FYI here are my comments. Happy with my morning's work. 40km TT 1:05.14, 5km run 21:00, 20km TT 30:49, 5km run 20:45. After my inconsistent execution last testing week, you can see I am happy with my work here. Thanks for your wise counsel Gerard. 40km TT- 1:05.14 I am so happy with my execution here.
I could not believe how well I was able to hold such good numbers at 90+ cadence over this period of time/distance. By accident, I hit Lap at 17.5 km in, so divided the ride into 3 splits: 17.5/17.5 and 5 km, aiming to start in my first range between 186-197 W and achieved this by going 192 W, 196 W and 199 W progressively over the 3 blocks.
All whilst holding cadence at 91 rpm. I found 'my gear' and focused on being at 90 rpm above and the power took care of itself (along with an awesome play-list :)). ... 5km Run- 21:00 Aiming for 21:45 (+ 5 % of my 5 km off the bike time-trial), this was a great result without going all out and hurting myself for my next legs.
I felt really good in the legs running off the bike. ... 20km TT- 30:49 Once again executed as planned. ... However, I settled back into 'my gear' and cadence and aimed to push the 203-213 W range (98-103 % of FTP, 92-95 % of my Critical Power). After 10 minutes I decided to go up a gear in 30 second blocks (to bring it home a bit more) with 2-3 minutes back at tempo in 'my gear'.
Finished strong, harder and faster than my 40 km ride and at 94 rpm cadence. 5km Run- 20:45 Aiming for 21:15 (+ 2.5 % of my 5 km off the bike time-trial), I rode this baby home! In horrendous rain and wind (unlike the first run), sat just under my limit and paced home a really strong finish. Great result.
