HC100 Week 9 of the Spinervals IM Plan

This is only the 3rd time I've done this and I do enjoy it;  lol in our Spinervals way!

Stats - 100 miles - Average Speed 18.2

My alarm was set for 6am as I wanted to get a good chunk in before Iain woke up;  he should have been at pre-school but has a cold so he's at home til Monday.   Fortunately he's not really ill with it;  so happily watched telly;  came and chatted with me and played play station for the last 3 hours of it;  he's such a fantastic wee boy :)

I've only just started making a conscious effort to do early morning sessions so really wasn't sure how this would go straight out of my bed.  I had half a powerbar and a gel plus; was on the bike at 6.15 and lightly spinned for 10 mins listening to coaches notes;  I haven't counted this in my workout tally.

The previous night I had put my gels;  powerbars, water and high5 drinks ready.   Started the first disc about 6.30; I felt surprisingly good; after the 2nd 10 mins effort however,  I decided to move everything downstairs;  as my training room is opposite muchens bedroom I was worried about disturbing him plus it meant everything's at hand including most of his toys.   It proved a good plan as Iain seemed really happy with me being downstairs.  It did mean a break in the workout thou but it was early on.
After that the first disc went by smoothly and I ended up with an average speed of 17mph.

The second disc went okay;  I find the fact that the intervals are reducing in duration helps me mentally;  I also never think further than the set I'm currently doing,  rather than how long is to go.  At the end of this disc I did decide to do a clothes change and it made me feel better but I did find after each break it took a couple of reps to get back into it.  

Now the final disc I approach differently; I know I've still got 2 hours left but I done so many 2 hours rides I just think well I've done this long before and do a take on how I feel and I actually felt very good;  so knew I was going to finish but wasn't sure whether I could hold onto that magic number of 18 mph;  its a tough last couple of hours but the longer recovery can bring your average speed down;  I focused on keeping my recovery speed up lol not easy I really wanted to just lightly spin especially after the minute reps.  I finished with a 100 miles in he 5 hrs 30 and an average speed of 18.2. 

I'm so excited I really thought it would be next year before I managed this.   It was the longest I've done on my TT bike and though I didn't spend a lot in my aero position due to the periformus issue which didn't trouble me when I was on the horns; I generally felt quite comfortable.

Nutrition used;  I think my liquid intake could have been better;  I never needed a comfort break and developed a bit of a headache in the last hour too.

2 x 500ml water
2 x 500ml H5 4:1
3 H5 Gels with caffeine
4 H5 Gels
1 x Powerbar
1 x Banana

I don't think the powerbar will work for me;  think gels are easier and quicker to get the calories in.