You are hereI need to get faster and push harder.
I need to get faster and push harder.
Date:
23 Dec 10
Challenge:
Manly Dam - Main Circuit
Time:
00:43:49 Perfect weather for a good fast ride but I just need to get my strength and fitness up. I'm looking for a lap under at least 38 minutes so that I would feel that I am ready to go to Inter schools at Thredbo in March.
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Nathan
You will give most of that time you are looking for from:
1. The bottom of the creek up to top of the 19th hole. After you clear heart brake hill - don't stop keep the heart rate up on the fire trail until you get to the 19th hole. You then have a whole heap of downhill to recover.
2. Again you need to push from the water lab to the golf course parking lot (not the school parking lot). You then have the more technical single track to recover.
Smashing these two sections you will easily get sub 40.
I found I was always pushing hard in the wrong places, single track, tech sections and not getting that much faster. Once I focused on these sections fitness and time improved significantly.
D
Basically you need to go as fast as you can in all the bits you don't want to. Easy
I wanted to go faster so downloaded someones 31 min time from mygarmin into my Garmin 305 and observed their run against mine in virtual partner. I agree with the other comments.
I beat the other time down to the creek and was still with him at the top of heart break - but by the 19th he was 300m ahead, by the downhill he was at the hydro lab approx 1km ahead.
My only other advice is avoid Granny gear at the DAM and use top range where you can - this will make yr legs stronger. And see where people catch you - I had people catch me along the golf course run and realised I was losing time there for example.
Practice is your friend
And what is this 'granny gear' norconut speaks of?