Saturday, August 05, 2006
MS ride, 106 miles, HR Zones
Workout Summary: Ride 106 (6:06, 4900 ascent, 17.3 ave)
Ride with Rob, Erin, Ann, Andy on the multiple sclerosis ride with George Hincappie. Didnt ride with George but got his autograph on my Guinness jersey after. Ride easy to moderate with 5 X 20 min surges, 1 each hour starting after first hour. Surges varied depending on terrain, but I worked hard. Rode the entire ride in my 54 big ring, including all hills.
Surge
1 = HR ave 123/max 151/ave speed 17.9/ascent 1180 (hagg lake loop)
2 = HR ave 120/148/21.3/320 ascent
3 = HR ave 123/149/21.5/260 ascent
4 = HR ave 130/146/14.7/800 ascent
5 = HR ave 133/151/22.1/200 ascent, headwind
Zone Summary:
1 = 67% (4:10) (HR 70-115)
2 = 17% (1:03) (HR 116-127)
3 = 8% (30') (HR 128-135)
4 = 5% (18') (HR 136-144)
5a/b= 3% (6') (HRa 145-148, b 149-152, c 153-170, anaerobic)
*Last 2 repeats were tough. Both Quads a little sore. Right Hamstring sore this morning when waking, but no worse after the ride. Just tight
Diet:
Breakfast: Cliff protein bar and med. coffee/cream on way to bike ride
Ride: 3 X 27 oz nutrition bottles, 30g maltodextrin in 5.5 oz (5 doses in each bottle). 2 scoops sodium solution into each water bottle. Additonal 3 bottles of water during ride (27 oz)
Total for ride, 162 oz
Recovery drink after, 100g malto + 30 g protein + 10g glutamine
Dinner: After ride, Plate of pasta with marinara sauce and a few small meat balls. 24 oz lemonaid, small piece of cake.
Later at home, 6 oz kettle chips, low fat ice-cream bar, 1 beer. 16 oz carrot juice
Ride with Rob, Erin, Ann, Andy on the multiple sclerosis ride with George Hincappie. Didnt ride with George but got his autograph on my Guinness jersey after. Ride easy to moderate with 5 X 20 min surges, 1 each hour starting after first hour. Surges varied depending on terrain, but I worked hard. Rode the entire ride in my 54 big ring, including all hills.
Surge
1 = HR ave 123/max 151/ave speed 17.9/ascent 1180 (hagg lake loop)
2 = HR ave 120/148/21.3/320 ascent
3 = HR ave 123/149/21.5/260 ascent
4 = HR ave 130/146/14.7/800 ascent
5 = HR ave 133/151/22.1/200 ascent, headwind
Zone Summary:
1 = 67% (4:10) (HR 70-115)
2 = 17% (1:03) (HR 116-127)
3 = 8% (30') (HR 128-135)
4 = 5% (18') (HR 136-144)
5a/b= 3% (6') (HRa 145-148, b 149-152, c 153-170, anaerobic)
*Last 2 repeats were tough. Both Quads a little sore. Right Hamstring sore this morning when waking, but no worse after the ride. Just tight
Diet:
Breakfast: Cliff protein bar and med. coffee/cream on way to bike ride
Ride: 3 X 27 oz nutrition bottles, 30g maltodextrin in 5.5 oz (5 doses in each bottle). 2 scoops sodium solution into each water bottle. Additonal 3 bottles of water during ride (27 oz)
Total for ride, 162 oz
Recovery drink after, 100g malto + 30 g protein + 10g glutamine
Dinner: After ride, Plate of pasta with marinara sauce and a few small meat balls. 24 oz lemonaid, small piece of cake.
Later at home, 6 oz kettle chips, low fat ice-cream bar, 1 beer. 16 oz carrot juice
