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Wednesday 4:15 swim/bike brick (HRs & Power)

Posted By: KP
Date: Wednesday, 8 July 2009, at 7:13 p.m.

After a very solid swim this morning I was on the bike soon after. Fair weather on the roll out quickly turned hot into the mid 80s during much of the 3hr ride. If you want to have a good idea of what your HRs will do in a HIM or IM leaving T1 -- and for the rest of the day -- lay down a solid 4k swim with some hard efforts in the mainset and then get on the bike soon after.

In the first 10min of the ride I mentioned to Tati that my HRs were near 130. On rides without swim over the same terrain I will see HR 110 with equal or lesser power for about 30-45min. Not today. HRs were clearly about 5 beats elevated over the course of 3hrs with reasonable power most of the ride (steady on the flats, mod-hard on the climbs, soft pedal descents). The higher HRs were expected as a result of the swim, some of the higher HRs were due to the heat and part of the higher HRs were due to hydration (and part of hydration was due to the swim!).

As a reminder -- bricks made up of serious swim efforts + reasonable bike efforts are illuminating.
Tucson campers will recall the Oro Valley 5k swim + 3hr ride back to base.

Entire ride: NP 201 // AP 185 // VI 1.08 // HR 140
1st half -- NP 195 // AP 183 // VI 1.06 // HR 135
2nd half -- NP 206 // AP 189 // VI 1.09 // HR 143

Nice day inn the sun.

coach KP

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