07:00am - Wakeup
- 9 Hours sleep
- Sleep quality 8
- No heart rates measured
- Mood 8
- No weight measured
09:15am - 5 Hours FM - 80 Miles / 2500m Ascent
Brecon > Garth > Devil's Staircase > Llandovrey > Brecon
Heart rate ave 144 / Average speed 16mph
In the best weather I've seen in Wales for years Sholto and myself headed out from Brecon. First climb we took steady, averaging 17.8mph to Garth where we met Sammo. Sammo wasn't feeling to great but came along anyway, making it about 20 miles from Garth before turning for home.
Suffered in the sun on the staircase riding 39x27, heart rate was at 99% for most of it after the ram before the first bend. Definately feeling the combined effects of last weeks racing and 300+ miles. Recovery however was quick and hit the Gammalt a little more comfortably topping out at around 177-178 bpm. Kept a steady pace for the rest of the ride to Llandovrey averaging about 16-17mph.
At Llandovrey followed the route up another climb which we took steady, followed by a really weird descent, through a few gates and a horrendous road back to the A40. Two-up time trialed it back to Brecon. When on the front was able to maintain 25mph at 10 bpm below threshold. Behind Sholto was able to recover heart rate down to 128-130 bpm.
Descended like a demon all day, cornering fast and taking a good line. Used the rovals with vittoria open pave's. Rovals didn't instil the same confidence as the Fulcrums, so will switch for the actual sportive.
Ate well and kept hydrated all day. With a good rest leading up to the ride and us both working well together we shouldn't have too many problems getting the gold time standard.
No comments:
Post a Comment