Saturday 180k Bike and Short Run

I drove up to Peterborough and rode the new half Ironman bike course, twice. My plan called for a 180k bike this weekend and I figured the best thing I could do was to go out by myself and train exactly as the coach suggested. Next weekend’s new bike course seemed like a good idea.

I managed the first loop in 3:21 and the second in 3:31. No negative split, but a lot closer than I’ve managed in the past.

The bike course is great. I think I like this course better than any I’ve raced on so far. Here’s a link to the route for anyone that wants it. http://www.mapmyride.com/view_route?r=628124604331726039

The ride starts the same as it always has, South out of the park and along Baseline road, but this year it continues to the end with a quick right and left turn, putting us on RR 21 through Millbrook and then on to Pontypool. There are a couple of hills on Baseline, but they aren’t huge. For the most part, the ride is pretty flat until we reach Millbrook. From Millbrook, a really cute little town, to Pontypool there are a number of good long hills mixed in with some flats that are great for getting some speed. The hills though are a reminiscent of the Keele, Jane Hills just to the west of Aurora. The route seems to be short by about 4k also.

So – about 25k relatively flat to Millbrook, then about 35k round trip from Millbrook to Pontypool and back, and then finish off the last 25 or so, fairly smooth riding. The roads are in great shape for most of the ride. There are a couple of spots near Millbrook that need to be watched on the return trip. They’ve patched some potholes, but the patches are pretty rough.

I got back to the park, changed quickly and ran the beginning of the run for about 20 minutes and then headed home. It was really hot out there today. I thought about the gang in Lake Placid this weekend I the rain. I’m hoping it was just light showers for them. I drank 7 bottle with E-Load and Fly, I stopped in Millbrook on the return of the second loop for two minutes to grab a quick chocolate milk. I eat on Power bar and 7 gels. I weighed the same when I got home as when I left, so I guess I’ve got the hydrating thing down about right.

I’m looking forward to an “Off” day tomorrow!