Saturday, July 08, 2006
Sat 7/8
Workout Summary: Bike 47, 3:15, 3240 ascent
Bike 47 easy with some efforts on a few hills. Predominately Zone 1.
Time 3:15
Ascent: 3240 ft
Zone Summary:
Zone 0 = 3.1% (4' 30")
Zone 1 = 72% (2:20)
Zone 2 = 15.2% (30' 30")
Zone 3 = 4.5% (9' )
Zone 4 = 4.6% (9' 30")
Zone5a= .7% (1' 30")
*Right Piriformis, Glute and upper Hamstring tight. Felt better when standing on pedals. Stretched lightly when finished. Loosened up a bit. I will see how it feels tomarrow. Heart rate much more reactive today than in the first 2 rides over the past week. That should be a good sign. HR climbed right up into zone 4/5 when working a hill, and fell right back down to under 100 within a minute after. I am on my Guinness road bike with the seat tube angle around 73 degrees. Seat distance to stem is 1.5cm back from my TT bike distance. Seat is also 5mm lower.
I moved my TT seat back 8mm and lowered 5mm from the CDA position. This is close to my road bike. When I transition back to TT bike, I may slowly resume my position used for the race but we'll see how my right glute/piriformis feel.
Diet:
Breakfast: 5 egg beater (fat free) eggs with ham, green pepper, slice of sharp chedder. 2 slices of wheat/flax seed toast. 8 oz apple/tomato juice
Lunch: 2 organic peanut butter and whipped honey sandwiches on the wheat/flax bread. 6 oz grapes, 10 oz skim milk.
Ride: 24 oz bottle with 108 g carbs + 2 27 oz bottles of water
Dinner: Went out to Laurelwood Pub to have their Organic red ale. 2 pints. Grilled Tuna and white rice for dinner. Banana cake.
Workout Summary: Bike 47, 3:15, 3240 ascent
Bike 47 easy with some efforts on a few hills. Predominately Zone 1.
Time 3:15
Ascent: 3240 ft
Zone Summary:
Zone 0 = 3.1% (4' 30")
Zone 1 = 72% (2:20)
Zone 2 = 15.2% (30' 30")
Zone 3 = 4.5% (9' )
Zone 4 = 4.6% (9' 30")
Zone5a= .7% (1' 30")
*Right Piriformis, Glute and upper Hamstring tight. Felt better when standing on pedals. Stretched lightly when finished. Loosened up a bit. I will see how it feels tomarrow. Heart rate much more reactive today than in the first 2 rides over the past week. That should be a good sign. HR climbed right up into zone 4/5 when working a hill, and fell right back down to under 100 within a minute after. I am on my Guinness road bike with the seat tube angle around 73 degrees. Seat distance to stem is 1.5cm back from my TT bike distance. Seat is also 5mm lower.
I moved my TT seat back 8mm and lowered 5mm from the CDA position. This is close to my road bike. When I transition back to TT bike, I may slowly resume my position used for the race but we'll see how my right glute/piriformis feel.
Diet:
Breakfast: 5 egg beater (fat free) eggs with ham, green pepper, slice of sharp chedder. 2 slices of wheat/flax seed toast. 8 oz apple/tomato juice
Lunch: 2 organic peanut butter and whipped honey sandwiches on the wheat/flax bread. 6 oz grapes, 10 oz skim milk.
Ride: 24 oz bottle with 108 g carbs + 2 27 oz bottles of water
Dinner: Went out to Laurelwood Pub to have their Organic red ale. 2 pints. Grilled Tuna and white rice for dinner. Banana cake.
