Saturday, July 29, 2006
Fire and Ice
Workout Summary: bike 103, 6:48, 9300 ft ascent.
Biked the Fire and Ice portion of the Summit to Surf ride today. Know where the name comes from. Freeze your ass off at Timberline lodge at 6000 ft (45 degrees), descend down frozen feet and hands into hood river to rowena, and temps then 85 degrees.
First 13 miles of the ride, 5100 ft elevation gain. Then a couple of 300 foot gains on the 35 mile descent into Hood River. Then out to Mosier and Rowena and climb 4200 ft in the final 30 miles. This ride is pretty tough for the first and final portions.
Total miles = 103 (6:48, 15.5 ave)(total ascent 9300 ft)
Zone Summary:
Zone 0 = 5% (20')(HR below 80)
Zone 1 = 57% (4:00)
Zone 2 = 18% (1:15)
Zone 3 = 6% (24')
Zone 4 = 7% (31')(sub threshold)
Zone 5a= 4% (16')(at threshold)
Zone 5b= 3% (12')(above threshold)
Diet:
Breakfast: 1 cup oats w tbs bwn sugar, water
Ride: 3 X 27 oz bottles of nutrition, each with 5 doses of 30 grams maltodextrin. Started nutrition at 1 hour. Took 2 gels during ride as substitute for nutrition. 1/2 banana also around 2 hour mark. Total of 5, 27 oz bottles, 3 with nutrition and 2 with only water. Salts, added 1.5 scoops of my salt solution to each of the 3 bottles.
Recovery: What recovery...problem with this ride is the post ride food offered. Only hamburgers and salad. Absolutely no carbs at the end of the ride. 90 min bus trip back to cars.
Dinner: 4 slices of pizza w/ pineapple, ham and black olives. Had them put only 6 oz of mozz. on each pizza instead of their usual 9 oz. More water. 2 beers before bed. 1 low fat ice cream bar for dessert.
Biked the Fire and Ice portion of the Summit to Surf ride today. Know where the name comes from. Freeze your ass off at Timberline lodge at 6000 ft (45 degrees), descend down frozen feet and hands into hood river to rowena, and temps then 85 degrees.
First 13 miles of the ride, 5100 ft elevation gain. Then a couple of 300 foot gains on the 35 mile descent into Hood River. Then out to Mosier and Rowena and climb 4200 ft in the final 30 miles. This ride is pretty tough for the first and final portions.
Total miles = 103 (6:48, 15.5 ave)(total ascent 9300 ft)
Zone Summary:
Zone 0 = 5% (20')(HR below 80)
Zone 1 = 57% (4:00)
Zone 2 = 18% (1:15)
Zone 3 = 6% (24')
Zone 4 = 7% (31')(sub threshold)
Zone 5a= 4% (16')(at threshold)
Zone 5b= 3% (12')(above threshold)
Diet:
Breakfast: 1 cup oats w tbs bwn sugar, water
Ride: 3 X 27 oz bottles of nutrition, each with 5 doses of 30 grams maltodextrin. Started nutrition at 1 hour. Took 2 gels during ride as substitute for nutrition. 1/2 banana also around 2 hour mark. Total of 5, 27 oz bottles, 3 with nutrition and 2 with only water. Salts, added 1.5 scoops of my salt solution to each of the 3 bottles.
Recovery: What recovery...problem with this ride is the post ride food offered. Only hamburgers and salad. Absolutely no carbs at the end of the ride. 90 min bus trip back to cars.
Dinner: 4 slices of pizza w/ pineapple, ham and black olives. Had them put only 6 oz of mozz. on each pizza instead of their usual 9 oz. More water. 2 beers before bed. 1 low fat ice cream bar for dessert.
