I just got back from my 4 hour ride. This is actually the longest ride that I have ever done. When I was training for Ironman 70.3 Augusta two years ago the longest I rode was 60 miles. That race and the half-iron I did in Columbus were both 56 miles that I covered in just over 3 hours. My ride today took me 67 miles in about 4 hours and 10 minutes. My pace was a little slower than I would've liked but the main thing is that I got through it comfortably and that my knee felt really good during the ride. I'm pretty confident it will hold up for another 2+ hours of riding.
I hadn't planned on doing a run after today's ride, but I decided to go out and to a very short 15 minute run. The point was just to see how I felt after that much time on the bike, the stretch out a bit and to see how long it will take my legs to feel normal on the run. I was pretty pleased and I will make sure to do some more longer brick workouts over the next couple of weeks before I start my taper.
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