My recovery partner and favorite 110% Play Harder recovery compression socks.
Here's the details of the ride
Total time: 4:37
Average speed: 21.7
Variable index 1.02
Distance: 100.44 miles
Warm-up: 1:31 - 30 miles, average speed 20.6
Group ride- 54 minutes, 22 miles, average speed 22.82
Interval 1 on A1A (out)- 23 minutes, 9.3 miles, average speed 24.31
Recovery 2 minute
Interval 2 on AIA (back) - 25 minutes, 9.5 miles, average speed 22.05
Potty stop/refill bottles (~6 minutes)
Interval 3 (nocatee) - 28 minutes, 10 miles, average speed 22.03
Last interval (out and back) - 50 minutes, 18.3 miles, average speed 22.07
Cool down - 3 minutes (13 mph)
Peak 3 hours: 67 miles, average speed 22.34 mph
As you can see, it's OK to take recovery breaks and it's not always about the miles and getting in those "long" rides. It's good to pace yourself and break up the long-ish rides in a periodized training plan with race type intervals to teach the body how to stay steady. Also, it's so important that you practice fueling when it's windy or on bumpy roads for if you don't feel taking in a gel or grabbing a bottle when you are training, you are not only hurting your performance during that training session but you likely won't feel comfortable doing it on race day. I stay fueled every 10 minutes on the bike and then whenever needed from my bottles or gel.
Also, I would like to note that Karel can bike much faster than what he did with me. But even if I was slowing him down a little by making sure I stayed on his wheel, the focus of IM (or endurance) riding is not to prove how fast you can be. When it comes to triathlons, you want to bike steady and run strong. Although we'd all love to show off how strong we are on the bike (or how much time we can "gain" on the bike), it's very important that if you are training for an upcoming race, get us to a Z3 effort (or around 75-83-85% max HR to get yourself more efficient with this uncomfortable, comfortable pace). We do several 20-50 min intervals with 1-2 minute recoveries - not at a leg-burning pace but instead, a steady pace with a smooth cadence and just enough recover to shake out the legs and not fatigue throughout the ride while taking in proper nutrition to maintain a steady pace.
Thanks Karel for the great workout and a BIG thank you to my body for allowing me to have consistent quality workouts. WOW, talk about a lot of progress since 2006! Life's a journey.....