A plan that keeps you disciplined, a plan that reigns you in or lets you bash it for a bit. Going off feel is risky – typically you feel awesome, until you don’t. Pick an indicator – probably either power or heart rate. Learn your zones, power or heart rate – know when to be in any particular zone…. Know what it means when your get out of the zone you were supposed to be in and how to get back. Check yourself constantly – don’t trust your gut, don’t hope for the best.
We are deeply fortunate to have pretty affordable access to technology that just 10 years ago was the exclusive purview of professional and elite athletes – power meters are becoming more accessible and heart rate monitors are ubiquitous. Bike computers or multisport watches are available in all price ranges. Get one, not to post to Strava or Facebook, but to manage your effort in training and racing.
So there’s my advice – have a plan, know your zones – be disciplined in your training and even more so in racing…. Follow the plan.
Oh, and if you can swing it, get a coach and join a team….. there’s wisdom in groups…
We also have several branded and custom workouts designed to make you a stronger, more durable, more consistent biker.
We offer Sufferfest™ sessions that have shorter, more intense bursts of work with appropriate recovery intervals.
We have Hour of Power sessions that involve 8 or 12 week series of longer sets of work with appropriate rest intervals. You benefit from the experience of each of our ride leaders and coaches as they share with you what has got each of them to the top of their personal game. We have a terrific community of individuals and teams – come benefit from both the lift you get from group workouts and the collective knowledge of athletes of all experience levels. So whether you want to test your FTP and get a power number to train off, or want to stay out of the rain while still getting a solid ride in, or avoid traffic and road debris…. Swing by and check us out!
Bear right just after Sammamish State park onto West Lake Sammamish Parkway SE – this early section is pretty smooth sailing too, but once you hit the traffic circle near the French Immersion School, things get a little sketchy – again, this won’t be an issue on race day – but for training rides – you should know the following:
Most of West Lake Sammamish Parkway is a cabbage patch of potholes and rough road surface. There is no shoulder or bike lane to speak of on the right side of the road headed north – most people jump over to the shoulder on the other side of the road and it becomes a two way bike and pedestrian lane as well as being full of garbage cans and parked cars…. Finally the road is constructed with the main roadway being concrete and the shoulder (such as it is) being asphalt – there’s a pretty good gap between these two surfaces and if you get your wheels stuck in it, things could get gnarly in a hurry.
For this reason, most of our training rides around Lake Sammamish are done COUNTER clockwise… It’s just a better use of West Lake Sammamish Parkway….
On race day, contraflow and access to roadway surface through a traffic lane shift will make this a terrific place to race… just train carefully.
How would you prepare for a great bike leg at the EST?
I think it’s a super fast bike route – essentially flat, with a few bumps to keep things interesting – lots of straight sections to just hunker down and bash out a consistent strong ride. I’d ride the course a few times to know where you have to work and where you get free speed. Be at a point in your training where you can hold a pretty consistent pace and effort without the up or downhill effects of long steep hills. Hills are short so recovery is short lived too… Consistent, sustained effort will be your best bet.
What's your best restaurant suggestion for a pre-race Eastside dinner?
Oh so many options – at both ends of the lake – Issaquah has a whole bunch of new and established places to eat if you are on the South side of the lake and Redmond and the area around Redmond Town Center is jammed with great places to eat….. Whatever your taste… If you can manage the wait, Tipsy Cow in Redmond makes a great burger! If you are further south – Similan Thai behind the Bartells Drugs on Eastlake Samm Parkway is pretty consistently good! Interestingly, there aren’t many places to eat on either East or West Lake Sammamish Parkway
What are your personal racing plans this year?
Although somewhat slowed down by an angry Achilles, my main objective this year is to do whatever I can to qualify for 70.3 Ironman World Championships in South Africa in 2018 – it’s in my hometown and I’d personally love to participate in that. Consequently I’m focusing primarily on 70.3s this year with the exception of Arizona 140.6 Ironman in late November.
Hope to see many of you at Victoria, Coeur D’Alene or Whistler soon! And of course on July 9th at the Elton
Elton Home Team