Last friday, the same day I tested out the dorkflag, I rode my Jordan Lake loop to get in some “flat land” / “race pace” training for the White Lake race. The flattest stretch of road that I have found around here are two causeways on NC-64 that go over Jordan Lake. It’s about a 1.6 mile stretch. Even though NC-64 is a major road, the shoulder is so wide that it’s better than a bike lane, and traffic isn’t bad as long as you aren’t riding during rush hour.
Random shuffle mode on my mp3 player was generating a nice mix of music. Just as I headed out for the first race-pace loop, “Get Loose” by Benny Benassi came on. I was never exposed to techno music until I bought an mp3 player on ebay, which came preloaded with lots of stuff. (I got rid of the country, classical and rap, but kept the techno cuz I think it has a cool beat.) I rode along at a good clip, enjoying the Get Loose beat and the Get Loose metaphor. Each time the song was about to end, I reached back to hit the rewind button. I focused on relaxing muscles not used and staying tightly down in aero position.
I occasionally glanced down at the cateye computer. My speed varied anywhere from 20 to 23 mph…usually it showed 21 mph. My heart rate stayed around 160. I tried to go harder and push it up toward 165+, but was unable to get it up. The first loop took me 8 minutes. I then challenged myself to do 4 more loops, each at 8 minutes. I succeeded until the very last loop. My final time for five complete laps was 40:34. The only reason the last loop took longer as that traffic was getting heavier…as everybody cuts out of work early on Friday afternoons! The heavier traffic meant I had to wait longer at the turn around points.
According to Veloroutes, each lap was 3.2 miles. 5 laps x 3.2 miles=16 miles in about 40 minutes = 24 mph. Hmmm, not sure I believe that, as it doesn’t jive with what I saw glancing down at my cateye computer. At any rate, it was a great workout and I enjoyed it, and I feel ready for my sub-40 bike split goal at White lake. I do wish I had more time before White Lake to do this again. But that race is only 8 days away – I am tapering.
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Hi Carol,
nice song, indeed. I definitely need music for pushing me through as well. My favorite today on the spinning was the "serena williams - nike - itunes - running workout", which actually works also for spinning. ;- )
By the way, I found a link to the booster-socks: http://www.bvsport.ch/default.aspx
Enjoy the training,