Swim 1 mile @ 75-85% effort
Ride 80mi, <4.5 hrs, 19.1mph avg
Skipped t-run 30
Ouch. It was 97 degrees at the finish of this mostly draft-free swim/ride. My lingering sinus issue combined with the extreme heat and humidity had me somewhat light headed towards the end. And I made the call that a t-run would have put me at risk of heat exhaustion.
The good news is that I felt fit enough to run at the end if the heat was not so intense. And, if I am able to do this heat ride with a moderate illness I am feeling pretty fit. However, I learned that a hot IM will have me dialing the cycling speed way down.
Nutrition:
Oatmeal pre-ride, coffee pre-ride
1 bottle gatorade endurance
1 bottle perpetuem
3 bottles water
2 bottles gatorade
1 coke
1 red bull
3 gels (not near enough food intake, duly noted)
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