Mule bar, when I hit a bump and 90% of the bar (I'd just had one bite) slid out of the wrapper and bounced down the road, leaving me holding an empty wrapper and a grouchy expression. Then as I decided to use the first hill to start an over-geared section, it was too high a gradient descent to carry on putting in any effort at all so I ended up with not even 10 minutes for the first repetition. The second one I started before my favourite hill - Crocknorth. I think I got about 12ish minutes in to the over-gearing repetition and then hit the hill itself which needed no over-gearing whatsoever. The third go was coming in to Box Hill and included Box Hill itself, which I left myself in 4th gear for just to make it a bit harder. Interestingly, I was a bit tired going up Box Hill and actually fancied leaning on my tri-bars, so I did that almost all the way up and it was fine. In fact, it was really rather comfy.
On reflection, I don't think I'm doing over-gearing right. Or rather, making it hard enough. I don't know. It's hard when there's nothing to measure against and I still have relatively little experience at all of this stuff. I was doubtful enough that I decided to do one more over-geared section while out on the Thames Turbo route towards the end, where I did manage to squeeze in another 15 minutes of it.
|Garmin gets over-excited about kcals - I actually burned 2254kcals (and consumed 1387kcals, 239g carbs - needed 300g for the ride, in theory)
I thought I'd done over 125km on the bike. Mostly because I accidentally hit the lap counter when I was trying to get the display back to cadence after moving the position of the Garmin on the bike and knocking it into a different display that I really wasn't interested in at the time. Hey ho. So, it's still quite a long way and the furthest in a single bike ride to date - and with only one wee stop, the longest in the saddle to date.
Hopping off the bike at home, I scampered for another wee (yeah, I think I was hydrated enough despite having not finished the two 750ml bottles on the ride), changed out of my bib-tights and cycling top into capri tights and a running t-shirt as well as out of my cycling shoes and into my favourite trainers and off out for a 90 minute run.
It took a while to settle into a stride that felt OK - I was worried that all the fatigue I accumulated on the ride and the previous two days would hit home and I'd run out of endurance. But no, this was a really useful run to have in the mental bank as well as physical. Once I got into my stride, I felt pretty good. And by the time I got home, I felt like I could have carried on. It wouldn't have been pretty and I'd've been quite knackered, but I could have gone on.
|Got 2 streets away and turned back to get a gel to keep me going - I didn't need to find out what bonking feels like today
This brick session gave me a great confidence boost. Mostly around learning that longer races are a little bit like the shorter ones; once you get stuck into the next discipline, the previous one fades in the memory a bit and doesn't have a huge effect unless you've over-cooked it and/or not taken on board enough calories/carbohydrates. If you have managed your effort well and fuelled well, you're in good stead for motoring on. I did 1.38x the 70.3 bike distance (with around half of the hills) and 0.75x the run (with 1/3 the hills). After a few days of fatiguing myself. And I feel fine. (and when I wrote this, I'd just done a 2.4km swim and another 1.25 hours on the bike - rest day today!)