Strength routine

Zwift - Tempo Blocks on Hilly Route in Watopia

Aerobic Run

Recap on Vimeo: https://vimeo.com/448096486

Day 1, done and dusted! This is how it unfolded: my Garmin alarm, set on vibration, for 5am failed so I woke up at 6:20am after a not-so-great night of sleep because of the heat.

Off to breakfast:
--Expedition Food, Porridge with Blueberries 800kcal
--Optimum Nutrition, Whey 30gr

Needless to say, dad didn't approve :)

I took off 15min ahead of schedule at 7:45am, it was already hot so I was very much concerned about keeping heart rate low and make sure I wouldn't burn out on day one.

First 12km very steep, climbing up the island highest point followed by a few fast kilometres all the way down to sea level. 

Food on course:
--Ultra Fuel Chocolate Flavour 450kcal;
--Clif Bar Peanut Butter 280kcal;
--Honey Stinger Organic Energy Gel 89kcal;
--Tribe Chocolate Salt Caramel 136kcal;

I had 750ml of water to start with, unfortunately I could only replenish after 21km (!!) which was a bit of an issue with 30C all along. But after stopping at a fountain, it was all good. I will take more water in the coming days.

HR zones: I walked a lot to keep body temperature down, and contain effort. Happy to see 89% of time spent between Z1 and Z2 with a few dips in Z3 and Z4 especially on the descent.

Shoes, this was a nice surprise. Nike Terra Kiger 6 out of the box with Stance socks. A little trick here, plenty of talco in the socks before taking off. No blisters, no issues at all. Hopefully, it will stay this way.

The body feels great (still some hamstring tightness since Wednesday though, hope it will clear soon), Garmin recovery time is 20 hours and it feels like it. Now plenty of food and liquids to reintegrate. Weight post-run: 65kg.

Loads of footage on GoPro, stay tuned!

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Francesco Di Costanzo

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Strength routine

Zwift - Tempo Blocks on Hilly Route in Watopia

Aerobic Run

Strength routine

Aerobic Run

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