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Bob's Strategy for the 25km Time Trial Prep
In the crisp morning air of March 7th, Bob Hardy tackled a crucial 10.9-km segment of his training for the upcoming 25-km time trial. This particular session wasn't just any routine; it mirrored the most challenging stretch of the race, featuring a demanding 25 meters of elevation gain in both the initial and final 5-km segments. For context, the entire 25km race boasts a total elevation change of 36 meters, making this training a pivotal test of endurance and strategy.
Bob’s approach to mastering these ascents is straightforward yet effective: keep the eyes ahead, not up, and maintain a steady pace by ensuring a consistent cadence of 120-125 steps per minute (spm). The key is never to pause mid-ascent but to push through until the summit, allowing the descent to be a period of recovery. Regular stops for hydration and necessary stretching are planned every 2 km, lasting only a few moments to minimize downtime. For hydration, Bob consumes 750 ml of a mixed electrolyte and water solution every 10 km to stay at peak performance.
The statistics from this session are a testament to Bob's preparedness and resilience: covering a distance of 10.19 km at an average speed of 6.6 kph, with an elevation gain mirroring the race's rigorous conditions. Bob maintained an impressive cadence of 120-124 spm, with his heart rate averaging at 121 bpm and peaking at 169 bpm during the most strenuous moments.
Despite facing the challenge of a shin splint, a painful yet manageable condition, Bob’s spirit remains unbroken. His dedication to overcoming the physical demands of race walking, coupled with a strategic approach to training, sets a formidable precedent for not just meeting but exceeding his goals in the upcoming 25-km time trial.