Rare to have cool temps here in August – actually might have been the first real cloudy day here in 2015!  But it did allow for a day with limited sunscreen and perfect training temps in the low 70s.

Today the plan called for a swim, long aerobic bike and a choice run off the bike.  I knew early on that I would not be running today – I wanted to give the running legs a break:  3 days of running in a row, along with some speedwork on Sunday meant that today needed to be an off day for that discipline.

A late night yesterday meant a late start today.  A fun dinner in SF at The Progress meant my morning started at 6:30am instead of my usual 4:30 or 5am.

GOAL today was focused swim with some good efforts but nothing too deep.  Then a solid aerobic ride with limited stops and a focus on watts above 230, but never really over 280.  Build the ride in the middle 4 hrs, so that the second half is a bit higher watts and throw in a ‘feel’ interval at mile 70 to test how the legs feel vs. wattage vs. HR. I also knew based on riding 5 hrs today in Marin that I would need to ride with a ‘race power’ approach:  this means that I coast the downhills, back off the effort when pedaling would just be wasted energy.  I am not looking for a ‘chain tension’ ride today, which would have meant limited coasting and constant pedal focus/pressure.

In the pool at 9:30 – a solid 4000 yards in just over an hour as well as some humble pie with all the college kids home and in the lanes next to me.  Out of the pool – home – quick transition and on my bike by 11am.  Solid 93 mile ride in 5 hrs, with 5700 ft of climbing (typical Marin). 6hrs and 7 minutes of training today.

Some observations:

• Late evening along with a few good beers (CaliCoast Kölsch and a Fort Point IPA) also meant my HR was a few beats higher than usual on the bike.
• Knowing I have so many days in a row to ’stack’ this training, wattages are not that important.  This does not mean I don’t pay attention to the Rx for the day.  It means I allow the wattages and legs to settle in and come to me.  Today this happened about 50 min. into my ride. It often requires some climbing or a solid interval to ‘wake’ the legs.
• I felt very efficient in the aero position today.  Dropped down and off I rode.  Felt more comfortable aero today than sitting up.
• 6 bottles: 5 water + 1x GU Roctane.  950 calories in 3 CliffBars, 1x Gu Chomps.  Little light on cals.  Should have had about 200 cals more.  But came into morning with a big 2000 calorie breakfast.
• Late interval worked well, need to be careful to not push this but truly ride on feel as in race miles 70-85 etc.
• Was able to ride second half of ride 12 watts higher.

And finally – this greeted me at the swim this morning:

While not all applies to my day – it hit home in the last 4 lines….technique ALWAYS trumps speed.  Especially us endurance athletes.  Speed will wane, technique will keep you efficient.

Training tomorrow:

• 90 min cycling class + 45 min strength & core + 45 min easy run