ride

Hooked up with Greg K this AM for a super ride. Greg wanted to do some three minute hills which sounded good and luckily there are a ton of these really close to home. I swung down to the Dawg, picked him up and off we went.

After feeling so down in the dumps yesterday I was worried today was going to be the pits but luckily that was not the case. Of course it helped that Greg was on his rain bike and was wearing a pack and I was on my race bike and unencumbered...

We went up Alder four times and then up Madrona four times. The first climb was only at about 70% but at the start of the second Greg got out of the saddle and gave it the gas! I matched his acceleration – barely – and then just as quickly he sat down and said, "I think I just cracked!" Oops. By the top I was quite a ways in front; not such a fun feeling to slow down like that, I felt for Greg.

The third and fourth climb were better. Greg started a little slower and was able to maintain his pace. I still beat him but like I said, I was on a lighter bike and was not wearing a pack so no comparison.

Since I was climbing alone I tried to hit a pace that I could maintain to the top and still get out of the saddle for the last block where Alder kicks up. It worked but who knows how fast I was going compared to past efforts.

Madrona was the same deal. We took the first one relatively easy and then went hard for the next three. On the second and third climb I stood up/shifted up just before the bend on the first pitch and tried to push it up and over the first summit. Then it was big ring and out of the saddle again for the last hill. Ouch.

On the third hill I didn't cramp but my legs felt like they wanted to lock up on that second pitch.

Finally we spun home. Good ride, good company, the day was turning out great!

At lunch I went down to the IMA and had a super stretching session. Nothing hurt, I was more flexible than in the past and it felt really good. Topped that off with a stint in the sauna and I was feeling fine.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	5:00 AM – cereal
Lunch
Dinner
Workout Food	large bottle w/2 scoops HEED and one tablet nuun
Injuries
Therapy	stretching – 20 min sauna – 15 min
Time of Day	6:00 AM
Workout Type	3 minute hill intervals
Weather	upper 40s? dry, calm, partly cloudy
Course
Distance	25 miles
Time	1:57
Power
Results
Equipment	Road Bike 39/53, 12-25 Neuvation wheels
Clothing	knit shoe covers, knee warmers, bib shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, mid-weight vest, Polypropylene gloves, cap