A few hours after my morning run (previous post). 2:40 on the MTB with 3900ft of climbing and an average HR of 145. I rode 2 X 3 mile climbs at a tempo effort with HR 150-160, both were minutes faster than the same ride two weeks ago (one from 8000-9100ft and one from 6800ft to 8200ft altitude) and then finished the ride with 3 X 2:00 done at max effort in my biggest gear uphill (ouch. And when I say max I mean max. I thought my knee caps were going to pop off). The goal today was to accumulate time at MAF mostly but also to work a bit nearer my AeT, which for me at this point is going to be a little more useful on the bike than straight up MAF work (more muscle recruitment/ strength work).
The plan for my training has been to hold back my run and bike a ton first, which I've done over the past 8 weeks. Then move my biking in to the next period while starting my run from scratch. This 'off set' means that I will never be in the same period on the bike and run. So when I'm killing it on the bike and tired from biking hard all I have to do on the run is easy base work. Then when I move in to high intensity running, my cycling will move on to more specific intensity, which won't be that hard. The volumes correlate well too- when I'm biking a ton I'll be running less and when I'm running a ton I'll be biking less.
And something that I've gone back to since I've been biking has been dried plums. Brilliant food for training with 100g of carbohydrate per 1 cup which makes it a pretty solid form of CHO. And gram for gram cheaper than most products along with benefits for balancing blood pH. Raisins are too small and I find that when I'm breathing hard I sometimes inhale one, then cough it up in to my nasal cavity, then snort hard and it goes back down my wind pipe. It's a really vicious cycle. Same with rice which I used to ride a lot with. Another good one is rice syrup or honey which blows away over the counter energy gels in terms of price per gram of CHO. I think Cliff Shot's main ingredient is rice syrup.