Say hello to the heat and humidity. Today was a scheduled brick workout and when I got started at 7:45 this morning it was already in the mid 70's and the humidity from last night was still hanging around.
I did a 2.5 hour ride which ended up being right at 40 miles today because of the terrain. I have been trying to choose routes that have a good number of hills and I have been riding those hills in the biggest gear that I can sustain whenever possible. It was a good ride today at a pretty good pace. I also think I have a pretty good handle on how I will deal with my nutrition for the event. I have been having good luck with drinking Gatorade whenever I am thirsty, but making sure that I am taking in some fluids at every 15 minute mark, and eating either a gel, some energy blocks or some other food every 30 minutes.
After the ride I immediately followed up with a 1.5 hour run. By this time it was pretty hot out and the humidity hardly subsided at all. The run turned out to be 8.5 miles and because of the heat and humidity it was a bit of a struggle. Running the 5min/3min intervals helps quite a bit. I will also have to start thinking about my nutrition on the run. Aid stations are placed at every mile so I will have ample opportunity to get the nutrition I need. All I had today was a small hand-held water bottle that I had to try to make last for the duration of the run. I will most likely keep it as simple as possible and use fruit and energy chews on the run because my stomach doesn't tolerate gels when I am running. I will also make use of the sports drink, water and possibly flat Coke if needed.
Tomorrow is another long run of 2 hours so I will try to cover about 10 miles.
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