The temps started heating up in Bend today – day 16 of this awesome stretch in August. After a solid recovery day it was time to really push a focused workout that had race sensations and focus written into it. We had a 3 hr bike planned with an hour run off the bike at race pace/feel. We started mid morning (9:15am) so the temps were quickly coming up in the high desert out towards Prineville, OR. A very flat – fast – steady course allowed for some good interval work followed by some steady IM watts. Of a 77 mile ride, 60-63 were non stop head down aero bars. Temps worked there way into the 90s and it was really (really) dry. Forest fires in the area added a little haze and seemed like they keep the heat captured in the valley…
The goal today was mental, in combination with the watts. We are all familiar with training days where visually everything keeps us engaged, as well as smooth pavement, cool conditions, we are topped off, with fuel and hydration..: well today was NOT that. Hot & dry, headwind, little water, visually not that exciting as it is all dry grass, rocks and bushes…the fires even stole our views of the mountains surrounding us. It is on days like these where dropping down in the bars and just doing the work, the watts, staying somewhat smooth, drinking hot water and remaining relaxed while the body is achy holding position on a crappy chip seal road – that taxes you. We all knew it riding…no talking – just getting through miles and miles of flat – dry – windy roads..keep the watts – do the work – get it done. It was actually the perfect Kona prep..no stop (signs or lights) for 30 miles – quick turn – then again for 15 miles etc. Dry hot – and mentally fatiguing…but awesome…so perfect. Again – a rare opportunity to simulate and work the brain and body at the same time. 77 miles, 3:22 of riding..
Run off the bike was beautiful given it was 95 degrees and dry..we ran on trail just next to the Deschutes River – but where it is canaled through a tighter section and therefore flows strong with white water and speedy drop offs. Running in the heat – cotton mouth and drinking hot water in a water bottle you carry – while the ice cold Deschutes is splashing next to you – is again – a fun mental game…60 minutes at 10-12 sec faster than IM pace off the bike…Check! Might have pushed the last 2 miles a bit harder…but it was a solid day and I wanted to close it out with good form, fast turnover..
DONE – Race sim – complete – hydrate – eat – pick up kids from camp – then out to Worthy Brewing Company for a fun group dinner….