Week 4 Long Bike rides
So how're you all feeling? Guessing that many of you were out on the roads today for a long ride, and will be tomorrow as well.
I got so lucky with a beautiful weekend! Outside long rides are so much better than inside. I actually almost rode farther than I needed to because I got so caught up in being outside. My ride was good pushed hard during the intervals, and then had some good opportunities to practice riding hills without surges in power. Good lessons today on the nutrition front.
I was pretty cooked after the ride, and did try the run, but didn't feel great once I got out there. May have been a nutrition thing, I think I skimped on the calories. I'm trying the Infinit concentrate approach and mixed up 5 scoops which should be 2.5 servings of 285 each, which is about what I've estimated I need per hour. I also took another bottle that had one regular serving. I went through all but about an inch of the heavy bottle and didn't touch the other one. in 4:21. Soooooo, just by swag I may have only ended up with 670 calories for that ride....Hmmm. That may have been my problem. Grrr. FRustrating. I thought through the nutrition approach, but clearly need more work on the execution of that. I think part of me was afraid of over doing it with the concentrate and the concern that it might bother me.
I will continue working on that.
On a lighter note...I kind of got a kick out of three guys particular guys that showed up over the course of my ride...In all cases they caught up to me at stop lights. They would leave the light ahead of me. Sure that they were faster than me. Maybe it was my outfit, or my cheeseball performance bike toe covers that are too big on my shoes, who knows. Anyway, they'd hammer on their way after the light changed, and I'd ride my ride.Before too long, I'd be on their respective wheels. They'd hear me when I'd coast, look back, and pour on the gas. I eventually would over take them. I didn't want to be THAT girl and do the pass and slow down routine, but I also didn't want to blow myself up. In all cases though, I did turn out to be the stronger rider. I guess that's what 5 months of threshold intervals in your basement will do for you. Poor guys were probably on their 2nd ride of the year and didn't stand a chance. 
Comments
Two words: LOVE. IT. You rock! Way to just ride your ride, too.
Lynne
Steve, Awesome to hear that you felt so strong! That's great! And a "break through" workout has to do a ton in terms of stoking your race day furnace. GREAT WORK!!
Steve my goal this week is to follow your lead and get all the prescribed work done. I have not done that is several weeks. I hope everyone has a great week.
The Sunday ride started off rough as my legs were pretty cooked from Saturday. After 30 min or so, I actually felt pretty darn good and had a solid ride along the coast. I can't believe we are only 8 week out... YIKES!! Life has been sooo busy I haven't even been checking the EN Forum.... I did read the St. George Recon report.... thank you.. but now I need to start running more hills.
When I mix it, at least for a long distance ride where I need to be out 3+ hrs, I will do a triple serving in a single 20 oz bottle. I then add about 40+ oz of water, only, to my profile design aero reservoir. Since a single serving needs to be mixed with about 20 oz of water, I will take a couple of swigs from my feeder bottle and then hit the water to try and bring it back down to normal concentration. Usually a couple of sips will suffice. It's not a perfect science for me, but it seems to be working out pretty good.
BTW - I'm 5'9" and currently weight about 185.
Times two on using a concentrate bottle. That's how I got through IM Moo with a second in special needs so I had the aerodrink on front and the concentrate bottle on frame, got straight water from aid stations.
Perspective on my 238 cal is my race weight is in the low 120s and I'm female with less muscle mass.
Lynne