Saturday, July 15, 2006
Sat 7/15
Workout Summary: Bike 83 (5:20/3740 ascent)
Biked with Ann from around noon to 5:30, wanted to get in a ride in the heat of the day. 90 degrees but low humidity.
Biked from Sunriver to Newberry crater, Paulina lakes. Of our climbing, 3000 feet were in the 15 mile stretch to the end of the road at east Paulina lake. A little like larch mt ride, ect. larch is over 14 miles or so, and not quite as much elevation. Peaked out at 6200 feet altitude up at the lake.
Then dropped down, off to LaPine, then west on hwy 43 into deschuttes forest. Hwy 43 merges with hwy 42. This was the 65 mile mark. Then took 42 back to sunriver. Good ride. Felt strong toward end. did 3 X 30 sec very hard spins in final couple of miles. Held 30+ mph with HR in Zone 5b/c.
The rest of the ride in zone 1 and 2 with a few minutes in zone 3/4 on some of the inclines to Newberry crater. Pulled Ann 20-23 mph the final 20 miles. Had a light tail wind at times which helped.
Started nutrition 60 min into ride. Took 150 g malto in 27 oz water bottle divided into 5 doses, about 30 g maltodextin in 5.5 oz water per dose. 300 mg sodium solution per water bottle. Took two bottles, so total sodium for ride was 600 mg. As for water, took 4, 27 oz bottles during ride. Tried to drink every 10 min or so, between the 20 minute intervals of nutrition I was taking. Total of 6 bottles or 162 ounces of water for the ride. No bars, No gels, no hunger. (had 2 gels with me in case hunger set in) Stopped and urinated three times.
Recovery: Recover drink after ride, 80 g maltodextrin + 25 g protein + 10 g glutamine in 20 oz water.
*Didnt spend too much time in aero bars, probably less than 1 hour total. Right hamstring still sore. Stopped to stretch piriformis and glute on grass while Ann used restroom about half way through ride, which helped alot. Focal soreness of upper hamstring isnt seem to be getting better though. Having an ART (active release) massage tomarrow in Bend late afternoon. Hopefully will get some positive results
Diet
Breakfast: 2 slices whole wheat toast, 1/4th of a canelope, 2 containers of vanilla yogurt, 8 oz carrot juice, 20 oz mug of coffee with non fat creamer.
Lunch: Read above...liquid lunch on ride. Recovery drink after.
Dinner:
Workout Summary: Bike 83 (5:20/3740 ascent)
Biked with Ann from around noon to 5:30, wanted to get in a ride in the heat of the day. 90 degrees but low humidity.
Biked from Sunriver to Newberry crater, Paulina lakes. Of our climbing, 3000 feet were in the 15 mile stretch to the end of the road at east Paulina lake. A little like larch mt ride, ect. larch is over 14 miles or so, and not quite as much elevation. Peaked out at 6200 feet altitude up at the lake.
Then dropped down, off to LaPine, then west on hwy 43 into deschuttes forest. Hwy 43 merges with hwy 42. This was the 65 mile mark. Then took 42 back to sunriver. Good ride. Felt strong toward end. did 3 X 30 sec very hard spins in final couple of miles. Held 30+ mph with HR in Zone 5b/c.
The rest of the ride in zone 1 and 2 with a few minutes in zone 3/4 on some of the inclines to Newberry crater. Pulled Ann 20-23 mph the final 20 miles. Had a light tail wind at times which helped.
Started nutrition 60 min into ride. Took 150 g malto in 27 oz water bottle divided into 5 doses, about 30 g maltodextin in 5.5 oz water per dose. 300 mg sodium solution per water bottle. Took two bottles, so total sodium for ride was 600 mg. As for water, took 4, 27 oz bottles during ride. Tried to drink every 10 min or so, between the 20 minute intervals of nutrition I was taking. Total of 6 bottles or 162 ounces of water for the ride. No bars, No gels, no hunger. (had 2 gels with me in case hunger set in) Stopped and urinated three times.
Recovery: Recover drink after ride, 80 g maltodextrin + 25 g protein + 10 g glutamine in 20 oz water.
*Didnt spend too much time in aero bars, probably less than 1 hour total. Right hamstring still sore. Stopped to stretch piriformis and glute on grass while Ann used restroom about half way through ride, which helped alot. Focal soreness of upper hamstring isnt seem to be getting better though. Having an ART (active release) massage tomarrow in Bend late afternoon. Hopefully will get some positive results
Diet
Breakfast: 2 slices whole wheat toast, 1/4th of a canelope, 2 containers of vanilla yogurt, 8 oz carrot juice, 20 oz mug of coffee with non fat creamer.
Lunch: Read above...liquid lunch on ride. Recovery drink after.
Dinner:
