After having a very rough day yesterday, I was a bit apprehensive about how to approach the last K.O.M. of the camp. This was a two for one climb in which there were points awarded for whoever could predict what %FTP they would complete the climb at and also the standard K.O.M. points. Considering how dead my legs were yesterday I predicted 82% FTP for the climb which would be the last 13km of the Col de Jau (avg gradient ~5%).
We had 13km of gentle low gradient rolling climbs to warm up on before the K.O.M. started. George, Glenn Olsen, Ben, Thierry, John, Phil, and I rolled out together. I had no idea how my legs were going to respond to a full gas effort. About 3 km before the KOM start I realized I needed to take a nature break so pulled over as the guys rolled on ahead. I had almost caught back up to them when the climb started in earnest. I was very surprised to realize that my legs felt pretty good and they were responding nicely as I caught up and then went by each memeber of our groupetto until only George and John Newsom were ahead of me. The 5-6% gradient was perfect for strong seated climbing. There were a few lower gradient sections early on where I caught up to George Grey. I sat on his wheel for the lower gradient section at the bottom and after about 3km decided to go by him. George has been climbing exceptionally well all camp and I suspect this was a less than ideal day for him. Then I saw I was gaining on John so I just focused on keep him in my sights and pedalling as efficiently as possible.
Usually I’m a data geek, who focuses a lot on power numbers when training and racing, but with Air France still having no idea of the whereabouts of my bike, I have been on a borrowed bike from Pyrénées Multisport. Without a power meter I have been relying solely on my perceived exertion to judge my efforts.
I could tell I was riding right at threshold because anytime I would try to lift the pace my breathing would get very laboured and my pedal stroke would fall apart. So I focused on smooth pedalling and being as efficient as possible. With about 4km to go I caught John and surged to go past him. I tried to settle back into a smooth rhythm but after about forty seconds John passed me back. I don’t know if he had been holding something in reserve or if I was faltering, but I simply couldn’t match his pace and finished off the climb about 100m behind. I had done the climb at about 95% of FTP which was much higher than the 82% I had predicted.
After a great technical descent we started the col de Pailheres, which was the most enjoyable climb of the entire trip so far. Being on small quiet roads there was almost no traffic. It was blue skies and 28C.
My legs felt good, so I just rode steady for the entire 18km climb which has a great variety of tight switchbacks, long straight sections, shallow 3-4% grades and steeper 11-12% pitches. Essentially this climb had it all and I had a smile on my face the entire climb.
I was famished at the top and wolfed down a chicken salad which the support crew had for us and a full water bottle of coke as well as an Em’s bar.
I was planning on adding another 60km to the scheduled ride and Ian had suggested riding up the valley towards Andorra, which was “a slight upward gradient, never more than ~2%. All I had to do was ride 30km out and then enjoy the 30km downhill back to the hotel before my run.
Lunch was not sitting well in my stomach as I had consumed about 1000calories in 5minutes and my stomach was revolting. I did my best to keep a positive outlook, thinking that an upset stomach is often and issue during Ironman racing. Right now, I had two hours to settle my stomach before attempting to run.
The “slight” uphill grade was becoming steeper and steeper complete with switchbacks. When I saw a sign that read 8% I decided to turn around. As I was flying downhill at 60kph I realized that I had been climbing at a gradient way above 2% 🙂
I stopped at a little roadside restaurant to refill my bottles with water hoping that plain water would settle the acid sloshing around in my stomach.
Once back in Ax-les-Thermes I still had 20km to go in order to reach my 150km target. I had to ride another 10km uphill before coasting back to the hotel.
I quickly changed into my run gear. I had been thinking about attempting the specified 7x1km mainset on the run which was a huge mental battle for me as my legs felt like bricks. There was a running path next to the river which was on a slight downhill grade. After 1km easy I decided to go for the 7x1km efforts at threshold +25s which meant 2 bonus points.
The first effort was right on pace and I was very surprised that my legs were responding. I started to get worried about being able to hold this pace on the return trip uphill. The second effort felt smooth and I had to back off a little as I was well under goal pace, which made me think the downhill gradient was steeper than it felt. I new the path was only ~4km long so I was searching for a flat section of path to do the remaking repeats on. Number 3 was also very smooth and on a slight downhill gradient. Then the path ended on a paved road with some traffic. I did repeat #4 along the road out and #5 back along the same section of toad both 20s faster than goal pace. Now I had a dilemma. Do I attempt the last two efforts on the uphill path back toward the hotel or do I finish the efforts on the flat paved road which meant having to run 4km back to the hotel once I finished the efforts. I wanted to be certain I could maintain a fast enough pace for the 2 bonus points so I elected to complete the last two efforts on the paved section getting both done under 4:35.
After doubting I could get a quality run done, this was a major mental victory for me and the 4km on the slight uphill trail back to the hotel actually felt very good. Best of all the pain I have been feeling in my left foot was barely noticeable.
A 2k swim was the last session of the day. I was anticipating an attempt on the 10x200m affords on threshold pace +25s. Glenn Olsen said he was keen to do them as well so after a short 100m warm up we got to work and did the entire set coming in on 3:25-3:28 and leaving on the 3:45, good for two points. Having a focused mainset and someone to work with in the pool made the time zoom by.
Totals for the day:
Bike 150km
Run 12.5km including 7x1km at threshold
Swim 2200 with 10x200m@3:45
Total training time~9hrs
Tomorrow is the final day of the camp which will include a triathlon 1km-28km-7k as well as a few “fun” events like 400im and an obstacle course.
Epic Camp France 2019 