Central Park Bike loops followed by Achilles 4 mile run race

Today I did 9 loops of Central Park. The plan was to do about 12 loops but as all age-group time crunched triathletes I had to adjust that plan on the go. I bike commuted to Central Park which was about 7 miles then started off with the loop fest. The New York Road Runners Achilles 4 mile run race was slated to start at 9am so I got as many laps of Central Park as I could before hand. Anh and the kids met me at the race finish to get my bike so I could transition to the run.

The course in Central Park is much undulating, especially on the West Side of the park so that makes for constant gear changing. This week I (DIY) upgraded my cassette on my HED wheel from a 11-25 to a 11-28 which makes for better climbing. This enabled me to spin more and stay close to 75-85% FTP on the hills. The one disadvantage I find myself in when at the park is I tend to get out of my established session goal and enter a race mode with other cyclist. I have gotten a bit better holding back and sticking to my plan but I do occasionally get the urge for the “need for speed”.

My nutrition was great as always. Made sure to take in my salt tablets and hydration. Also today I tested my tentative race day kit. It felt great and is really “skin fit” as advertised. I might give it two more test rides before race day to make sure all is a go with the Free Sanremo skin suit.

Run race went well. At first as more times than not is the case mile 1 is a bit hard to find my legs. I also make sure to walk some of the aid stations to get nutrition in and just simulate race day because there will be walking….the last mile was just fast to say the least especially the fact that there is a downhill to finish off the race.

The Achilles race is always a favorite of mine. Very inspirational to see all the vets and all special athletes with disabilities out there making the day theirs to own and enjoy. I even saw an achilles athlete carrying a what looked like a 10″ Cement block throughout the 4 mile course. That’s simply amazing!!

Bike Total 63 miles. Run 4 miles.

8 weeks to race day………….

Bike – Run

bike_achilles_4m

2 hour trainer ride followed by NYRR Queens 10K

Today I had to really stack my workouts due to work obligations. The workouts proceeded as follows a 2 hour bike session on the trainer broken down with a 20 minute warmup, 1 hour in the TT position at 75% FTP with a 3 minute recovery then right into a 30 minute TT again at 75% FTP. 

10K Race was scheduled to start at 7:45am so the plan was to run directly to the start from home. The Queens 10K takes place in Flushing Meadows Corona Park which is about 2 miles from my home. So I ran to the start in time to jump into a slower corral which was just starting off. It’s nice how the race organizers are staggering those races to lessen on the congestion in sold out races. 

The 10K race was to be treated like a tempo run. Nothing crazy with pacing just focused on keeping a steady effort. 

I finished the 10K with a 7:42 pace which is great coming off my earlier bike ride. I got my finishers medal and the race goodie bag then did a cool down jog back home. 

My legs were definitely hammered from both the bike and race at this point and pace felt more like the IRONMAN shuffle. 



Nutrition:

Made sure to take 2 salt tablets every hour as it was a very humid and hot morning. On the bike went with maltodextrin / accelerade mix. Packed gels but didn’t feel the need or took any. 

It was a busy week with work, etc so I had to skip some workouts. Hopefully heading into next week which is 9 weeks from IRONMAN Kalmar-Sweden I should have a better grasp on workouts. 

Highlight session for the week has to be today. I was able to hold aero on the trainer for an hour without any issues. Also this week I booked a bike fit appointment with ACME Bicycles. This will be my first professional fit on my Scott Plasma. Looking forward to it since I’ve heard nothing but rave reviews for ACME. 

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