Recap of century bike ride and a tough week coming up

On June 13th I did a century bike ride with John, Matt and 3 other guys we ride with frequently.  It was supposed to be a hot and humid day and I was hoping to average somewhere in the mid-17 mph range.

It started out overcast and we set out at 7am to meet the other three guys and then ride the 15 miles up to the start of the ride in Burton.  It was nice to have our 15 miles in before we 'officially' registered and started.

This is a ride that included a total of about 600 people and they could choose 25, 50, 62 or 100 miles total.  We set out on the first loop which was 25 miles long.  We had just that week gotten our new bike kits and so we were dressed as a team, so it was cool to be riding pretty fast, passing lots of people and looking fast in our team gear.  About halfway through the loop a group of guys passes us and I knew we were in for a workout.  Of course, Joe heads out after them and we speed up to the mid-20s and merge with their group.  I work pretty hard to stay with them for the majority of the rest of the loop and then we all take a rest stop and get back together at the end of that loop.

The heat of the day never arrives and it turns out to be a great day to ride, we had a little rain while on the next loop which was 38 miles long.  I really felt very strong the whole day and never had that feeling that I REALLY wanted OFF the bike.  The 100 miles actually went by fast and I felt good all the way through the end.  In total we were 5:29 on the bike and averaged 18.2 miles per hour.  The first two hours our average was above 19 and then fell of quite a bit in the last hour.

John and I left the next morning for Punta Cana.  Had a great relaxing four days there.

I have a little over a week home sandwiched between my trip to Punta Cana last week (which was amazing) and our family trip to Canada over the week of the 4th of July.  I worked out in Punta Cana doing some running and swimming in the ocean.  And we do a ton of open water swimming in Canada and a little running.  But...they neither of those weeks are HIGH end training.

So in these ten days in the middle I am really attempting to push the envelope on my training.  This is the plan that I am already part of the way through:

Saturday June 19th: 10 miles at 9:30 pace
Sunday: 40 miles on the bike (18mph pace) followed my 4 mile run/ Abs
Monday: 30 minutes Lifting / 2500meter swim

Tuesday: 7 Yassos on the track hitting 3:50 for each 800 repeat (total of about 6 miles)/ Abs
Wednesday: 30 minutes lifting/ 2000meter swim/ 25+ miles on the bike
Thursday: 5 mile run/Abs
Friday: 30 minutes lifting/ 2500meter swim/ speed workout on the bike
Saturday: 11 mile run
Sunday: 50+ miles on the bike followed by 4-5 mile run/Abs

Monday: 30 minutes lifting/ 2500 meter swim
Tuesday: 5-6 mile Tempo run

Then we leave for Canada Tuesday night.

I am less than six weeks out from Steelhead 70.3 half ironman.  I am feeling very comfortable with where I am on my bike training.  But the swimming needs lots of work and I am in need of finding some SPEED on my run.  Hoping to move forward with the training !!