Wednesday, September 20, 2006
Bike 37/Run 2
This short bike thrashed my legs good. Planned on running 4 off bike but 2 miles at 7:30 pace was sufficient for the feel of the transition.
Bike: 37 miles, 2:16, 2800 ft ascent
worked the hills out toward Sandy, OR. Then did a series of short power spinervals on the way back.
4 X 2 min on gentle slope, each with 2 min rest between
10 X 30 second all out spinervals. First 3 on incline, next 7 on the flats. All with 2 min rest.
4 X 2 min up the final 800 foot climb to the house. Now, these were tough. 2 min. rest. I was trying to do as much anaerobic as possible without blowing up. I nearly did on the final two 2 min. spinervals.
Here is the data (for my future reference. Doesnt mean much to me now)
2' = power 320/ ave HR 130,max 132/cadence 96/speed 25.1 mph
2' = 332/124,134/94/25.3
2' = 360/128,142/90/21.1 (up incline)
2' = 360/132,144/101/28.3 (slight decline)
30" = power 495/ hr ave 130/cadence 104/speed 12.3 (uphill)
30" = 555/118/91/12.3 (uphill)
30" = 553/129/101/13.6 (uphill)
30" = 450/121/129!/24.6
30" = 538/122/110/25.4
30" = 528/125/120!/24.7
30" = 547/128/109/25.7
30" = 554/128/114/25.4
30" = 551/128/119/25.8
30" = 449/125/96/23.4
Now these final 4 X 2 min uphill kicked the crap out of me. Much labor to maintain power. Drueling profusely on the final 2, will into zone 5...anaerobic.
2 = 356/130,144/79/9.7
2 = 381/137,149/82/11.6
2 = 424/139,154/70/8.8 (up the hill with the speed bumps)
2 = 426/143,156/75/10.4 (up final ascent from stop sign to my street)
Total ride ave power 214, max 879 (out of saddle pushing over a small hill)
Diet:
breakfast: 4 pieces of whole wheat french toast, syrup. 20 oz skim milk
Lunch: On ride, 1 water bottle of nutrition. After ride, 100 grams maltodextrin +30 g protein
Dinner: 1 peach, 1 nectarine. Then 8 oz rice with vegie green currie. 2 diet shasta's
Early evening. Bag of low fat popcorn, caffeine free tea.
Got home from work at 10:30. Ate more: 4 oz roast beef and about a cup of rice. Some gummi candy before bed to fill those carb deficits.
Bike: 37 miles, 2:16, 2800 ft ascent
worked the hills out toward Sandy, OR. Then did a series of short power spinervals on the way back.
4 X 2 min on gentle slope, each with 2 min rest between
10 X 30 second all out spinervals. First 3 on incline, next 7 on the flats. All with 2 min rest.
4 X 2 min up the final 800 foot climb to the house. Now, these were tough. 2 min. rest. I was trying to do as much anaerobic as possible without blowing up. I nearly did on the final two 2 min. spinervals.
Here is the data (for my future reference. Doesnt mean much to me now)
2' = power 320/ ave HR 130,max 132/cadence 96/speed 25.1 mph
2' = 332/124,134/94/25.3
2' = 360/128,142/90/21.1 (up incline)
2' = 360/132,144/101/28.3 (slight decline)
30" = power 495/ hr ave 130/cadence 104/speed 12.3 (uphill)
30" = 555/118/91/12.3 (uphill)
30" = 553/129/101/13.6 (uphill)
30" = 450/121/129!/24.6
30" = 538/122/110/25.4
30" = 528/125/120!/24.7
30" = 547/128/109/25.7
30" = 554/128/114/25.4
30" = 551/128/119/25.8
30" = 449/125/96/23.4
Now these final 4 X 2 min uphill kicked the crap out of me. Much labor to maintain power. Drueling profusely on the final 2, will into zone 5...anaerobic.
2 = 356/130,144/79/9.7
2 = 381/137,149/82/11.6
2 = 424/139,154/70/8.8 (up the hill with the speed bumps)
2 = 426/143,156/75/10.4 (up final ascent from stop sign to my street)
Total ride ave power 214, max 879 (out of saddle pushing over a small hill)
Diet:
breakfast: 4 pieces of whole wheat french toast, syrup. 20 oz skim milk
Lunch: On ride, 1 water bottle of nutrition. After ride, 100 grams maltodextrin +30 g protein
Dinner: 1 peach, 1 nectarine. Then 8 oz rice with vegie green currie. 2 diet shasta's
Early evening. Bag of low fat popcorn, caffeine free tea.
Got home from work at 10:30. Ate more: 4 oz roast beef and about a cup of rice. Some gummi candy before bed to fill those carb deficits.
