Monday, July 17, 2006
Mon 7/17
Workout Summary: Bike 62 (4:15/5800 ascent)
Decided to drive back from Bend this morning and bike from home since I wanted to do some consistent climbing. Rolling the entire ride. Ann held pace well, drafting on the very few flats we had, 18-22 mph. This workout was intense. Dropped down into bull run counter clockwise, then up from Lusted to state hwy by the larch mt. split. At this point, 37 miles and 4000 ft ascent. Worked the large hills in 39/23 and approached the rollers in 54/23 or 25 and pushed out of saddle over the crest maintaining speed and cadence. Nearly blew both quads climbing 302nd st near stark st bridge, 10% incline for 3/4 mile. Out of saddle on the final 2 climbs up Mt Scott.
*Lowered Seat again. Since CDA, seat is now 8mm back and 10mm lower. This feels like a road position. Quads sore after, likely the lower seat. Priority is to protect hamstring.
Calculated grades on some of the hills:
Grade 7%, 11 min
Grade 10.3%, 3 min
Grade 9%, 5 min
Grade 11.5%, 1 min
Zone Summary:
0 = 3% (8')
1 = 70% (3 hrs)
2 = 12% (31')
3 = 8% (20')
4 = 5% (13')
5a= 2% (5')
5b= <1% (1')
*Hamstring Sore, not quite as bad as usual.
Diet:
Breakfast: 6 oz canelope
Lunch: On road, 12" sub sandwich with 3 scrambled eggs/ham/onions, peppers, slice of cheese. oz bag of chips, diet pepsi. Big Americano coffee and 1/2 of a big sugar cookie.
Dinner: Recovery drink after ride, inc. the carbs primarily due to the work effort on ride. 100 g maltodextrin + 30 g protein + 10 g glutamine.
1 hour later, 8 oz chicken breast and about 2 cups couscous (120 g carbo). 16 oz carrot juice. Diet Shasta before bed.
Workout Summary: Bike 62 (4:15/5800 ascent)
Decided to drive back from Bend this morning and bike from home since I wanted to do some consistent climbing. Rolling the entire ride. Ann held pace well, drafting on the very few flats we had, 18-22 mph. This workout was intense. Dropped down into bull run counter clockwise, then up from Lusted to state hwy by the larch mt. split. At this point, 37 miles and 4000 ft ascent. Worked the large hills in 39/23 and approached the rollers in 54/23 or 25 and pushed out of saddle over the crest maintaining speed and cadence. Nearly blew both quads climbing 302nd st near stark st bridge, 10% incline for 3/4 mile. Out of saddle on the final 2 climbs up Mt Scott.
*Lowered Seat again. Since CDA, seat is now 8mm back and 10mm lower. This feels like a road position. Quads sore after, likely the lower seat. Priority is to protect hamstring.
Calculated grades on some of the hills:
Grade 7%, 11 min
Grade 10.3%, 3 min
Grade 9%, 5 min
Grade 11.5%, 1 min
Zone Summary:
0 = 3% (8')
1 = 70% (3 hrs)
2 = 12% (31')
3 = 8% (20')
4 = 5% (13')
5a= 2% (5')
5b= <1% (1')
*Hamstring Sore, not quite as bad as usual.
Diet:
Breakfast: 6 oz canelope
Lunch: On road, 12" sub sandwich with 3 scrambled eggs/ham/onions, peppers, slice of cheese. oz bag of chips, diet pepsi. Big Americano coffee and 1/2 of a big sugar cookie.
Dinner: Recovery drink after ride, inc. the carbs primarily due to the work effort on ride. 100 g maltodextrin + 30 g protein + 10 g glutamine.
1 hour later, 8 oz chicken breast and about 2 cups couscous (120 g carbo). 16 oz carrot juice. Diet Shasta before bed.
