training-team ride

Hours Sleeping	6	Time of Day	8:30 AM
Body Weight		Body Fat
Distance	80 miles	Power
Time	Total – 5 hours Moving	Speed
Total Ascent		Max

Breakfast	5:30 AM – cereal
Lunch	2:00 PM – large bottle w/3 scoops Recoverite, macaroni and cheese
Dinner	6:00 PM – salad, macaroni and cheese, veggies, cake, 2 beers, 2 glasses wine, water
Workout Food	2 large bottles each w/3 scoops Perpetuem, Fig Newtons, 2 shots gel
Injuries
Therapy
Workout Type	endurance +
Weather	50, cloudy, light wind
Course
Results
Equipment	Rain Bike
Clothing	Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap, wind vest

Today was just what the doctor ordered. We had a pretty good turnout, it was dry and I got in some good miles without detonating myself. Although I came pretty close. We did one of my favorite routes – up to Snoqualmie Falls and back – and threw in the loop at the top of the falls and a lap of Mercer Island for some additional miles.

I was feeling great as we rolled out so of course I was on the front a good bit of the time. I also really wanted us to stay together so was helping Suzie K up a few hills and I wouldn't be surprised if that took some of the zip out of my legs later on.

The pace was super. Steady and not slow or too fast. Climbing the falls I let the gap between myself and the leaders get a little too large and when I finally tried to close it I was not able to do so. Whew, that was my first really goo effort of the ride.

The next one came on the upper loop. Dave H set a stout tempo on the steepest part of the loop and I was able to hang but not comfortably.

As we started back up Issaquah-Fall City Road three guys started to separate themselves from the rest. I saw it happening and had no interest in trying to do anything about it. :) In front of me was Dave again and we plugged away. Once or twice I was sure about getting shelled but managed to hang in there and we got to the top together. Ouch.

I got in one more good pull riding along Lake Sammamish and then we took it relatively easy to Mercer Island. Most people were just cruising right past the turn and as I meekly suggested that we do a lap only three guys (Andrew, Steve O and Jed B) took me up on my offer. They were all new to the team this year and full of enthusiasm. Sure enough, about one mile into the loop one of them (Andrew) goes to the front and I am NOT comfortable. I hang on and pull through but when I'm leading I get passed because I'm going too slow! This time I let the gap grow as my pace was not going to change much if I wanted to survive all the way home.

So I got in a bit of solo riding. But I did not blow! Barely.

As I was crossing the lake on the I-90 floating bridge I noticed that there was a Blue Heron on practically every one of the big, orange floats that sit about every 50' in the float barrier north of the bridge. It was like each one had their own special spot.

I absolutely c r a w l e d across the bridge... Two Hagens Berman women blew past me like I was standing still.

I did not cramp, my back did okay considering and my bike is working great. Not sure if I should have eaten more (maybe) or if I just need more fitness (probably) but today was hard and in a way I'm glad. Progress.