Sunday, July 24th 2011

Bike:  6 hours
Run:  1 hour immediately after the bike

Comments:  Mario had me ride on his turbo for 6 hours so he could control my watts and cadence, also its a good mental test.

The first 4 hours felt good/strong – but the 5th hour I increased my watts by another 50, but couldn’t keep the 85+ cadence and struggled for 40 minutes until I moved the watts back down so I could maintain the 85+ cadence.  I dont think I have ever ridden for this long with such watts and fast cadence. 

Because I was soaking wet from sweat, the transition from the bike to the run took about 10 minutes because I had to change.

The run was smooth and I quickly got into a good pace with Mario who ran with me.  Mario said we ran about a 3:30 marathon pace for the hour … which for me is good.  The 60 minutes went by fast and my legs felt good. 

(Mario Huys, my 52 year old coach and close friend ran nearly the entire 60 minutes with his phone in his hand up to his ear following one of his athletes who got 4th at the IM in Frankfurt today – even if I hadnt ridden a bike for 6 hours, I dont think I could run that fast and carry on a normal conversation on my mobile)

A good 34 hours of training this past 6 days, my toughest training week so far, but on the ride back home Mario laughed and told me “now your training begins…”

Tomorrow is my rest day – and next week is somewhat recovery as I prepare for my first test 7 day test in Austria beginning on July 31st.