I mentally prepared for this ride all day. The important thing is to make sure to sustain the proper effort for the right amount of time. In this case, my set was 15 mins in Z2, 15 in Z4, 45 in Z3, 15 in Z4, another 45 in Z3 and 15 in Z2. If you got lost, that's 2.5 hrs on the bike, two hours at or above race pace.
I think I did a pretty good job. I felt really sore when I started the final cool down and that last 45 minutes at Z3 seemed to go on forever. My feet were the worst. Quads and knees were pretty stiff too, and don't even ask me about my ... saddle area.
Sweaty. Gross. Sore. But I did it.
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