Bike Ride
Had a great day started off with a nice sunny ferry ride over to Bainbridge Island for brunch. I was thinking about dragging my bike over there for a ride after brunch, but opted instead to trek it up to Lake Stevens one more time for a ride on the course. Got a later start than I normally like, but it was still a great ride. I even had a water bottle exchange station (aka my car) after 1 loop, cause I definitely needed more fluids! I also paid pretty close attention to my nutrition and # of calories on this ride…need to get that all dialed in over the next few weeks. I seem to do much better if I take in around 250 - 300 calories per hour.
I regularly sipped on my Gu sports drink and tried to eat something every 30-45 minutes which consisted of:
1 1/2 packages of shot blox (cran-razz, no caffeine) - 300 calories
2 Vanilla Bean Gu’s (w/ caffeine) - 200 calories
3 bottles of Rasperry Gu Sports Drink - 450 calories
2 salt tabs (Endurolytes) before starting, 2 more at halfway point (I only use these on hot days)
1/2 bottle of plain water
Total of 950 calories over the 3 1/2 hr ride. According to my polar heartrate monitor and watch, had an average heart rate of 160 and burned approx 2166 calories.
This course is very hilly so I think I will swap out my Cervelo’s 11-23 cassette for a 12-25 or even 12-27 before the race to hopefully save my legs a bit for the run. There are a couple of hills that I have to really mash with the 11-23. Anyone know….will I need a longer chain to do this?
Loop 1 time - 1:43
Loop 2 time - 1:47 (includes time stopped at car to get more water)
Not a bad time considering I’m slowing and stopping for traffic, and am braking on the downhills because of traffic. AND, it wasn’t my race pace so I think my goal of a 3:15ish bike time is definitely do-able as long as there are no breakdowns or flats! Although some of those hills still kick my ass!
Workout:
- Type: Cycle
- Date: 05/18/2008
- Total Time: 3:30:00.00
- Distance: 56 miles
- Average Speed: 16 mph
Filed under: Cycle |
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