Road to Kona 2006

Workout Summary: 100 miles (6:27, 6000 ft ascent)

Bridge of the gods with Ann. 6000 ft ascent, ride time 6:27
That final 900 ft climb over 2.5 miles is tough. Drops the total time significantly.
Planned on running short 3 miles after but during ride, we were held up 4 times with construction on the scenic highway. Each stop around 5 minutes. This put me late, and I had to scurry to work. Got to bridge in 3 hours, not bad considering we rode the more difficult route, off of the highway.
Ride felt good, worked the hills in 39/22-23 and steady on the flats. Very strong headwind for about 20 miles on the way back, steady around 20 mph.

Nutrition: All liquids except 1 GU at 3 hours. 30g maltodextrin every 20 min starting at 1 hour. Had 3, 27 oz bottles, so I had 15 doses to take. Also drank 2 additional plain water bottles.

Ave HR for this ride, 92
Peaked at 132 for 1 minute (zone 3), and into Zone 2 about 10 minutes on the climbs. Otherwise, remainder of the ride was zone 1

Diet:
Breakfast: 1.5 cups oatmeal w/ bwn sugar. 16 oz milk. 1/2 bagel with jam.
Lunch: Nutrition on ride. Recovery drink after. 110g malto + 35 g protein + 10g glutamine.
Dinner: 6 oz grilled salmon and 2 cups of bulgur with herbs/raisens. Water. Non fat latte and cliff protein bar a while after. After work, ate some hummus with pretzels and a big salad with low fat dressing. Non-fat black berry smoothie.