Sustainability

Well, I'm beginning to see where the holes are in my training. I've worked on individual disciplines at maintaining a sustainable pace based on heart rate, but since those individual workouts rarely last more than an hour-and-a-half, I haven't run into the problem of sustainability over time. That's a convoluted way of saying it's damn hard to maintain extensive endurance for more than two hours!

Yesterday I did a "brick" workout when I got home. Because of the temps and other factors, I ran first then rode my bike. I wanted to run for at least thirty minutes (made 32) then do at least 25 miles on the bike. I was able to do that, but when I pushed past 25, hoping to make 30, I could feel my brain starting to shut down--perhaps the first sign of a bonk, though it's hard to tell since I quit (at 26.5 miles) before it got worse. I had taken a gel at 15 miles (110 calories) but perhaps that wasn't enough. I think I need to take in 250 calories an hour at least. Now I have to figure how how--what the best source will be--and when. I plan on some sort of liquid supplement but just didn't use on yesterday. Next week I'll give it a try.

Today I plan to rest. Tomorrow: swim.