rest week, gururin 210 km fast run race report

ready to roll, lynskey titanium frame, DA groupset, ASTUTO wheels, SIS cola mix, all I need are the legs...

rest week

先週はレストウイークでした

3週間のハードトレーニングの後に
レストウイークは何とかつまらない

毎日一時間位だけでゾーン１
早く寝る
ゆっくりで起きる

Monday to Friday: 1時間位のゾーン１

Saturday: レスト

レストウイークの最後に第一「ぐる綸かしわざき210キロ」のイベントがある
なかなか良いタイミングです

ニセコのために本気で走る予定

Kashiwazaki to Nagano in less than 3 hours, CP2 Nagano

Gururin 210 km Fast Run

コースは良く知ってる
昔の東京糸魚川トレーニングループです
東京糸魚川よりきついかも！

本気モードで走って
2011年で作った6時間半のコースレコード アタック！

4時から5時までに小さいグループで選手がどんどんスタートします
１時間の後に
僕は一人で6時スタート
ソーロTTタイム！

スタート ~ CP1 (柏崎to新井) 53 キロ, 1時間28分, 35.8 kmph, 147 HR

3,2,1 Go!

レースの時に30秒間の間に調子が分かります
今日の気分は？
ファンタスティック！

スピードが高い
心拍がレスポンシブ
足が軽い
いけるよ！

米山大橋の看板は：
２３℃、０ｍ/ｓ

８号線のアップダウンが楽しい！
レッドゾーンに入らないように！

柿崎から新井のロングストレート
ここでコントロールがよくできる

１５０位のHR
９０位のケイデンス

それで３８kmph位が出る
もっといけるけど
長野の登りのためにちょっとガマン

CP1 ~ CP2 (新井 to 長野) 53 キロ, 1時間27分, 29.8 kmph, 152 HR

新井から長野県までに０～８００ｍ上がります
急な道じゃないけど
２４キロ（５５分）の坂道です

ここは向かい風
朝はいつもそうです
まあ、向かい風があればこのところはベスト

またコントロールします
１６０位のHR
またレッドゾーンに入らないように

やっとほかの選手に会う
「がんばってね！もう少しだよ！」

山の後はハイスピード下り！
楽しい！
柏崎から長野市まで３時間！
車でも２時間オーバーじゃない！？
Zoom Zoom!

CP2 ~ CP3 (長野to津南) 60 キロ, 1時間37分, 37 kmph, 154 HR

ここはコースの一番ハードなところです
アップダウンアップダウン
道もラッフな道
熱くなった

でも風は？
アシスト！

津南までFULL　GAS!

CP３の水はビールみたいに美味しい！

CP3 ~ ゴール (津南to柏崎) 52 キロ, 1時間30分, 34.3 kmph, 154 HR

十日町の登りをクリヤー

高柳から？
やっぱり向かい風！

体がいたい！
もうちょっとだ～～！
レコードが切りそう！

さよなら山！
こんにちは海！
ゴール！

• Start to Finish 210 km, 6h 07 (6h 13 total time), 34.3 kmph

strava data

• rest week 14 h, 540 TSS (of which Gururin = 6h, 300 TSS)

give... me... water... CP3 Tsunan

rest week

Last week was a rest week.

After 3 weeks of hard training, the rest week is always a bit of a comedown.

An hour or so in zone 1 each day just to keep things ticking over.

Early nights. Late mornings

All this rest is good preparation for the inaugural "Gururin Kashiwazaki 210 km Fast Run" on Sunday.

Monday to Friday: zone 1 spinning

Saturday: rest day

Sunday is the 210 km event. I intend to race it full gas. This is a dummy run for the Niseko Classic next month.

6h 13 at the finish

Gururin 210 km Fast Run

I know this course.
My old Tokyo-Itoigawa training loop.
In many ways it's tougher than Tokyo-Itoigawa.
My aim is to beat the course record of 6h 30 which I set with Kitano san back in 2011.

Riders start in small groups between 4 am and 5 am.
An hour later I set out solo at 6am.

Start ~ CP1 (Kashiwazaki to Arai) 53 km, 1h 28, 35.8 kmph, 147 HR

3,2,1 Go!

Often as a cyclist you know within 30 seconds what your race will be like.
I feel fantastic this morning.
The speed is high.
The heart rate responsive.
The legs fluid at a nice high cadence.

The sign on the Yoneyama Bridge says "23 degrees, 0 m/s wind"

I fly over the short spiky climbs on R8 with ease.
Careful to stay aerobic.

On the long drag between Kakizaki and Arai it's a really controlled effort.
Keep the HR around 150. Cadence around 90.
This has me sitting at around 38 kmph.
I could push harder but I want to have something for the big climb.

CP1 ~ CP2 (Arai to Nagano) 53 km, 1h 27, 29.8 kmph, 152 HR

From Arai to Nagano the road rises from 0m to 800m.
Not too steep. But 24 km or around 55 minutes of climbing.

It's a headwind.
Always is in the morning.
(The wind switches in the afternoon becoming a headwind when Tokyo~Itoigawa comes down the hill)
But here is the best place to have a headwind.

Again a controlled effort.
Allowing the HR up to the low 160s.
Important not to get too carried away.
I start to catch the first of the early starters on the way up.

”Keep going!　Not far to the top!"

Once over the top, it's a fast and furious descent into Nagano city.

Over the mountain and over the border in less than 3 hours! Takes more than 2 in the car!

CP2 ~ CP3 (Nagano to Tsunan) 60 km, 1h 37, 37 kmph, 154 HR

The hardest part of the course.

This is all up and down.
On rough roads.
Heat in the valley.

The wind is a good one though.
I decide to go for it on this section.

Hammer time.

Glad of the ice cold water at the third check point...

CP3 ~ Finish (Tsunan to Kashiwazaki) 52 km, 1h 30, 34.3 kmph, 154 HR

Bob Dylan didn't need a weatherman.
And neither do I.
I'm expecting the headwind from Takayanagi.

Here it comes!
With the heat too.
Like 10 hairdryers blowing in your face!
The usual aches and pains too.

I'm on course for the record though.
Head down.
Push for home.

Goodbye mountains!
Hello Sea!
Goal!

• Start to Finish 210 km, 6h 07 (6h 13 total time), 34.3 kmph

strava data

• rest week 14 h, 540 TSS (of which Gururin = 6h, 300 TSS)