I did hill repeats up and down at the riverbottoms. I went 2:32 up and that far down with 90 sec recovery.
I worked on going up the hills worked hard on taking a shorter stride and keeping my cadance up. When I checked on my cadance it was at 90 per min--right were I wanted to be. I run that on flat land and that is the bike cadance too. 90 per min is the magic cadance number. The reason I want to have shorter step going up is that my aerobic capacity is greater than my ability to fight latic acid. I was huffing and puffing going up the hills, but my legs did not feel fatigue. That is the concept of "breaking your work into smaller pieces" and let the lungs and heart do the work. Very few times do I max out on my lungs, so that was a good time to push that part. So I have to race up hill at WBR and I want to have a good technique and stratagey. I am acually more worried about the 5 mile down hill leg. I have not really leanded into the hill and let myself fly, but I will have too. Good thing it is my last leg and only 5 miles. | 