Last Long Training Ride

During these last few weeks of taper, I've noticed that I'm mentally struggling with the workouts that Carlos has given me.  As I mentioned in my last post, I'm doing my weekday runs and rides in the afternoon instead of the dark/cold morning.  It's great that I get to sleep in now, but when it comes time to lace 'em up or hop on the bike after work, it seems like there are a hundred different things that I'd rather be doing.  Looking back to 2010, I think I hit the same rut with just about as much time remaining until race day.  I guess it just that the fitness is there and I won't be getting any faster (or better) in these last few weeks.  It's similar to cramming for an exam in college.  You won't learn much (if anything) in the days/weeks before the final.  You have to rely on what you learned all semester.  That being said, while I'm still putting in the prescribed times in the different disciplines, I'm not necessarily adhering to the efforts, repeats, or tempos within the workouts themselves.  Here is what I was supposed to do for today's 2hour ride:

• Remember to do a good W/U before starting the main set, included in your warm-up should acceleration both in and out of the seat. Also do a range of cadences during the W/U from 70 all the way through to 110rpm if possible. Make sure you are well warmed up
• Main Set: . 2 x 12min @ Start at Z4 effort and as you move through the 10min period increase the effort to Z5.  Also, with this type of speed endurance work cadence is key at start at 95rpm and as the set moves on and the intensity goes up.  I want cadence to increase also. Keep things specific so if you are on your TT bike then do these on your aerobars.  With 5min recovery between sets @ Z2 effort, keep cadence high during the recovery at least 90rpm but if possible try for 100rpm+, recovery is key during this workout as we need to be well recovered between sets so that our bodys can reach Z5 efforts but not so well recovered as for the set to feel easy
• W/D with left over time in a low gear with a high cadence.  Try both in and out of the seat on the W/D. . remember to stay hydrated, and enjoy yourself

And here are my notes:

• "In lieu of doing the prescribed intervals, I rode this at a steady, comfortable, pace. Only time I went far into Z5 was attacking a 12% hill to reclaim a KOM on STRAVA. Felt good the entire ride." ~ 33.60 miles in 1:39:37 (20.2 ave mph)