| Hours Sleeping | 6 | Body Weight | Body Fat | ||
| Pulse (waking) | Pulse (rising) | Difference | |||
| Time of Day | ride – 6:00 AM trainer – 6:00 PM | Distance | ride – 35 miles trainer – 2x10 km | Power | 1st 10 km TT – 229 watts 2nd 10 km TT – 231 watts |
| Time (total) | ride –2:15 trainer – 60 min | Time (moving) | 1st 10 km TT – 15:08 2nd 10 km TT – 15:05 | Time (stopped) | |
| Speed (overall) | Speed (moving) | Speed (max) | |||
| Total Ascent | Max Elevation | Gradient |
| Breakfast | 5:30 AM – (small) banana 8:30 AM – cereal |
| Lunch | 1:00 PM – Boboli pizza, water, chocolate cake |
| Dinner | |
| Workout Food | ride - large bottle w/3 scoops Sustained Energy trainer - nuun |
| Injuries | |
| Therapy | |
| Workout Type | 'endurance' ride and threshold test |
| Weather | 40, calm, dry, mostly clear sky |
| Course | trainer – classic, rolling 10 km CompuTrainer TT |
| Results | |
| Equipment | Rain Bike |
| Clothing | knit shoe covers, leg warmers, bib shorts, Craft short sleeve undershirt, heavy long sleeve jersey, wind vest, knit gloves, cap |
Another weather window! So Ryan D, Greg K, RC R, Tim F and I took advantage.
I must have been tired from Tuesday and Wednesday because this was billed as an 'endurance' ride and I had a hard time keeping up. Sure, there were no official designated efforts but the overall pace was higher than I expected. Oh well, I need to learn to roll with the changes as they say. Besides, there is no law against peeling off and just doing your own thing.
I'm not making excuses (yes I am) but that one tiny banana I had in the morning was not sufficient.
At Seattle Multisport it was test time. That meant we were scheduled to ride two TTs and the average wattage of the two was what we would use for our 2x20 workouts in the future. If you recall, my first time doing this 2x20 workout was a disaster! The second time I managed to set my threshold at 310 watts and the third time I was able to set it at 320. Looks like I just upped the bar.
Next to me was Greg K (and next to him was Lane S and next to him was Jeff) who can always be counted on for encouragement – that helped.
Did I mention that I did not feel me knee, at all? That's right, here's hoping I am finally on the way to recovery. Now to go for a long run and really eff if up. Not.
I've never quite reconciled how you can perform at such a high level based on how little food you eat. I ate full bowl of oatmeal with yogurt, coffee, two hits of gel, HEED bottles, a pastry at 8:15, two big Uli's bratwurts over fries at lunch, various unhealthy snacks, more coffee and I still was lightly bonking on the ride home. I promise to ride slower from now on.
ReplyDelete@Ryan - I guess I should have been more clear... I ate an ENTIRE Boboli pizza for lunch. Does that make you feel any better?
ReplyDelete