80km easy- how low can my hr go?

First off weight, Monday morning weigh in has me at 83kg. Looking trimmer, and the legs are getting a bit more defined, still to much on the waist.

Mixed weekened planned, needed to get in some rest time, needed to glue up some tubs, and needed to get in some personal stuff. So decided on one big ish but easy ride, and a run if i felt like it. I didn't.

Saturday Ride:

Plan was for a hilly ride in Wicklow, but the weather was terrible so ja

cked in that idea and went back to bed for 2 hours. Decided to get an IM paced ride in as i knew that once the cross season kicks off proper long rides are going to be a thing of the past. Bar maybe a few 2 hour turbo sessions of boredom.

Was a pretty good ride despite the weather (rain, headwind, grit, pretty standard for autumn about here). Puncture about half way through, not mu

ch i could do about that, but dragged the readings down a bit.

Heart rate was nice and low for the entire day out.Started out a little harder (140bpm ish) then settled into 126bpm for the next 2/3rds of the ride. Overall nice and low, felt good and was happy with keeping the HR spikes down.

Not a huge amount on the climbing on the route, rolling not flat, but was able to stay pretty steady for the ride. Didn't worry to much about being on the aerobars as it was a social ride, and to be honest it was windy and not going to be to much fun on some of the roads we were on.

Power values were pretty good. Rode it at an IF o

f about 0.65 so well well under what i'd be aiming for, but just over the 0.63 for the low end pacing strategy for IM. Aiming for 0.71 for the race myself. Just need to dig through the power data later....*

Nutrition, happy out, felt good the whole way, didnt eat a huge amount but drank more than needed resulting in 3 pee's on route! Not peeing on the bike in training...sorry kids.

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*power file breakdown: Graph is on 5mins smoothing

Peak PO: 611W - no power spikes as per normal (usually have a few 1,000W moments on climbs)

Peak 1min: 401W - Nice for the little kickers and a smooth back end to the trial with all my 1,2, 5,10, and 20mins peaks at the same point in the graph

Peak 5min: 283W - Sub threshold, wasn't actively going for it

Peak 10mins: 238W - IM Pace

Peak 20mins: 203W - Aerobic Pace

Peak Hour: 181W - Just above recovery pace at 170W

Q.Analysis: 46% Q3 , 38% Q4 IM ride if i've ever seen one, probably a bit to much low cadence work, but it was all done at low PO's so not minding so much.

Main find of the ride:

No torquing. Very very happy that my relative PO generation was well below the average PO. Looking like the way i want to ride, smooth steady shifting, no loading of the legs prior to the run. Just need to test it on some hilly rides!