Notes
ahhh...redemption is so sweet. Started and ended the week with solid 22's. Good to rebound after the last two days of shit. Really cranked on the climbs today too. Body is in great shape...some PT soreness on left ankle but no big thing.
Training Plan Entry
Long
22 mi
Long 20-22 miles.
Simple and relaxed volume. Do this on a hilly route with strict focus on controlled descents- no minimum HR on the downs.
Uphills are with HR never higher than 160.
Practice nutrition and hydration.
Nutrition-
Try to take in 1 bar with ~20oz-30oz of fluid in the first ~2 hours and then after 2 hours just fluids. 20oz per hour minimum and shoot for ~60g-70g of CHO per hour.
In the hour before also eat a bar with water ~10:00 before starting.