SpencerWon

I promised I would talk about the training plan for the LIVESTRONG Challenge, so here it is. The LAF have kindly made a LIVESTRONG Challenge 40 mile training plan available for riders. Spencer and I are basically following the plan. The two changes. First, I am making our weekend rides longer since we are riding at a slower pace than the plan-maker likely assumed. This will let us get closer to riding the full distance and thus be more prepared. Second, I am mostly ignoring the “ST” marks which are days to build in hill training. Instead, I have been working in plenty of hills in our regular neighborhood rides and we are planning for our week 10 and 11 (and maybe 9?) long ridesto be on the Challenge course.

This week we are on week 7. We two one hour rides around the neighborhood, both with average speed of 11 MPH. We are trying to do the 45 mile in under five hours of ride time, so we’re plenty on target.
Today was a new longest ride ever for Spencer with another trip to the Austin Veloway. We did 7 laps, totaling 21.7 miles in 1:56:36. Best lap was 14:25.4, worst was 17:47.6 (which included a clipless pedal mishap, might need to tighten the pedals a little). Average pace 11.2. Overall slower than our last visit to the Veloway, but still on target for speed and no problem tiring Spencer out even after almost 22 miles.

This entry was posted on Sunday, September 21st, 2008 at 11:49 pm and is filed under livestrong, challenge, bicycling, training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.